Low Calorie High Protein Mac and Cheese is a delightful twist on a classic dish that combines comfort with nutrition. This recipe brings you a rich and creamy taste without the guilt, offering a perfect option for anyone looking to enjoy a hearty meal packed with protein. Keep reading to discover how easy it is to make this low-calorie treat!
Time Breakdown
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Ingredients List for Low Calorie High Protein Mac and Cheese
- 1 cup whole wheat pasta
- 1/2 cup non-fat Greek yogurt
- 1/4 cup low-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 cup unsweetened almond milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon mustard powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup cooked chicken breast, shredded
- 1 tablespoon cornstarch
How To Make Low Calorie High Protein Mac and Cheese Step-by-Step
Step 1: Boil Pasta
Bring a medium pot of water to a boil over high heat.
Step 2: Cook Pasta
Once the water is boiling, add the whole wheat pasta and cook according to the package instructions, usually about 8-10 minutes.
Step 3: Prepare the Skillet
While the pasta is cooking, heat a non-stick skillet over medium heat.
Step 4: Warm Cornstarch
Add the cornstarch to the skillet and let it warm up for 1-2 minutes, stirring occasionally to ensure it doesn’t burn.
Step 5: Add Almond Milk
Slowly pour in the unsweetened almond milk while stirring the cornstarch continuously to avoid lumps.
Step 6: Thicken Sauce
Continue stirring the mixture in the skillet for 3-4 minutes until it begins to thicken into a creamy sauce.
Step 7: Add Greek Yogurt
Once the sauce has thickened, lower the heat to low and add the non-fat Greek yogurt.
Step 8: Mix Ingredients
Stir the yogurt into the sauce until fully combined and smooth.
Step 9: Incorporate Cheeses
Next, add the low-fat shredded cheddar cheese and grated Parmesan cheese to the sauce, stirring until both cheeses are melted and the sauce is creamy.
Step 10: Season the Sauce
Season the sauce by adding the garlic powder, onion powder, mustard powder, salt, and black pepper. Stir well to ensure the seasonings are evenly distributed throughout the sauce.
Step 11: Combine Pasta and Chicken
Once the pasta is cooked, drain it in a colander and then return it to the pot. Add the shredded cooked chicken breast to the pasta and mix to combine.
Step 12: Combine with Sauce
Pour the cheese sauce over the pasta and chicken mixture, stirring everything together until well-coated.
Step 13: Heat Through
Allow the mac and cheese to heat through for 1-2 minutes, stirring occasionally.
Step 14: Serve
Serve immediately and enjoy your low-calorie high-protein mac and cheese.
4 Reasons Why You’ll Love Low Calorie High Protein Mac and Cheese:
- Healthier Classic: This version of mac and cheese is low in calories yet high in protein, making it a guilt-free indulgence.
- Quick and Easy: The entire dish can be ready in just 25 minutes, perfect for busy weeknights.
- Customizable: With simple ingredient swaps, you can easily tailor this recipe to suit your dietary preferences or taste.
- Family-Friendly: The delicious cheesy flavor will be a hit with both kids and adults, making it perfect for family meals.
Chef’s Notes & Pro Tips About Low Calorie High Protein Mac and Cheese
- Use smaller pasta shapes for a better sauce-to-pasta ratio.
- Ensure the almond milk is at room temperature before adding it to the skillet to help it combine better.
- For extra creaminess, let the cheese sauce simmer on low heat for a few extra minutes.
- If you want more flavor, add a pinch of smoked paprika or red pepper flakes.
- Always taste and adjust seasonings before serving, as preferences can vary.
Serving Suggestions for Low Calorie High Protein Mac and Cheese
Enjoy your low-calorie high-protein mac and cheese as a stand-alone meal, or pair it with a side of:
- Steamed broccoli or spinach for added greens
- A fresh garden salad to brighten the dish
- Grilled vegetables for a hearty vegetable side
How To Storage Low Calorie High Protein Mac and Cheese
- Refrigerate: Store in an airtight container in the refrigerator for up to 3-4 days.
- Freeze: For longer storage, freeze individual portions in freezer-safe bags or containers for up to 2-3 months.
- Thaw: To defrost, leave the container in the fridge overnight before reheating.
- Reheat: Warm in the microwave or on the stove, adding a splash of almond milk to restore creaminess.
- Avoid Refreezing: Once thawed, don’t re-freeze leftovers as it may alter the texture.
Tips For Success
- Watch the Heat: Keep an eye on the skillet to prevent the sauce from burning.
- Mix Well: Ensure all ingredients are thoroughly mixed for the best flavor and texture.
- Choose Quality Ingredients: Opt for fresh cheese and Greek yogurt for a creamier sauce.
- Adjust Cooking Time: Follow pasta package instructions to avoid overcooking.
Flavor Variations
- Vegetarian Option: Skip the chicken and add more vegetables like bell peppers and zucchini.
- Spicy Twist: Add diced jalapeños or a dash of hot sauce for a spicy kick.
- Herb Infused: Mix in fresh herbs like parsley or basil for added flavor.
- Different Cheeses: Swap the cheddar and Parmesan for other cheeses like gouda or mozzarella to explore new flavors.
FAQs About Low Calorie High Protein Mac and Cheese
- Can I use a different type of pasta?
- Yes, you can use gluten-free or other high-protein pasta options.
- Is this dish suitable for meal prep?
- Absolutely! It’s perfect for meal prepping and can be stored in the fridge or freezer.
- How can I boost the protein content further?
- You can add more cooked chicken, cooked turkey, or even a scoop of protein powder to the sauce.
- Can I make this dairy-free?
- Yes, just use dairy-free cheese alternatives and yogurt made from nuts or soy.
Closing Notes
This Low Calorie High Protein Mac and Cheese is a fantastic choice for anyone looking to eat healthier without sacrificing flavor. It’s simple to make, fills you up, and pleases the palate—all while keeping the calories in check. Feel free to get creative with your additions and variations, and make this dish your own. Enjoy it as a quick meal, or serve it for family dinners; either way, it’s sure to be a hit!
Low Calorie High Protein Mac and Cheese
Ingredients
Pasta and Base Ingredients
- 1 cup whole wheat pasta For a healthier option than regular pasta.
- 1/2 cup non-fat Greek yogurt Adds creaminess and protein.
- 1/4 cup low-fat shredded cheddar cheese For cheesy flavor without excess calories.
- 1/4 cup grated Parmesan cheese Adds depth to the cheese sauce.
- 1/2 cup unsweetened almond milk Use room temperature for better blending.
- 1 teaspoon garlic powder For flavor.
- 1 teaspoon onion powder Complement the garlic flavor.
- 1/2 teaspoon mustard powder Enhances the cheese flavor.
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup cooked chicken breast, shredded Optional for added protein.
- 1 tablespoon cornstarch Helps thicken the cheese sauce.
Instructions
Preparation
- Bring a medium pot of water to a boil over high heat.
- Once the water is boiling, add the whole wheat pasta and cook according to the package instructions (8-10 minutes).
- While the pasta is cooking, heat a non-stick skillet over medium heat.
- Add the cornstarch to the skillet and let it warm up for 1-2 minutes, stirring occasionally.
- Slowly pour in the unsweetened almond milk while stirring the cornstarch continuously to avoid lumps.
- Continue stirring for 3-4 minutes until the mixture thickens into a creamy sauce.
- Lower the heat and add the non-fat Greek yogurt, stirring until fully combined and smooth.
- Stir in the low-fat shredded cheddar cheese and grated Parmesan cheese until melted.
- Add the garlic powder, onion powder, mustard powder, salt, and black pepper. Stir well.
- Drain the pasta and return it to the pot. Add the shredded cooked chicken and mix.
- Pour the cheese sauce over the pasta and chicken mixture, stirring until well-coated.
- Allow to heat through for 1-2 minutes, stirring occasionally.
- Serve immediately and enjoy.
