Low Calorie High Protein Mac And Cheese Recipe

I’m sharing a Low Calorie High Protein Mac and Cheese that uses cottage cheese and high-protein pasta in a surprisingly clever way to make Extra Protein Meals simple for weeknights and meal prep.

I love comfort food, but I also don’t want the extra calories. That tension made me create this Low Calorie High Protein Mac And Cheese with high protein pasta (chickpea or red lentil) and low fat cottage cheese.

It somehow turns into a ridiculously creamy, almost cheesy bowl that makes you wonder how it’s so light. I pack it for Big Mac Meal Prep and honestly it holds up, reheats great and keeps me full after workouts.

It’s one of my favorite Easy High Protein Recipes Dinner options when I want something fast, satisfying and not full of junk. Try a bite and see why it tricks your brain.

Ingredients

• Chickpea or red lentil pasta adds lots of protein and fiber, keeps you full.
• Creamy low fat cottage cheese high in casein protein, gives body without much fat.
• Plain nonfat Greek yogurt thick tang, extra protein helps make sauce smooth and tart.
• Reduced fat sharp cheddar big cheesy flavor, adds calcium and protein while cutting some fat.
• Parmesan powerful salty bite a little goes far for depth and umami.
• Skim milk thins the sauce, gives extra protein and calcium without added fat.
• Dijon mustard tiny tang boost helps balance richness and brings subtle sharpness.
• Cornstarch thickens gently so the sauce clings to pasta, no heavy cream.

Ingredient Quantities

• 8 oz high protein pasta (chickpea or red lentil)
• 1 1/2 cups low fat cottage cheese
• 1/2 cup plain nonfat Greek yogurt
• 1 cup reduced fat sharp cheddar, shredded
• 1/4 cup grated Parmesan
• 1/2 cup skim milk
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 tbsp cornstarch
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• Optional 2 tbsp chopped chives or parsley

How to Make this

1. Bring a large pot of salted water to a boil and cook 8 oz high protein pasta (chickpea or red lentil) until just al dente, following package time so it doesn’t get mushy; reserve about 1 cup pasta water, then drain the pasta.

2. While pasta cooks, put 1 1/2 cups low fat cottage cheese, 1/2 cup plain nonfat Greek yogurt, 1/2 cup skim milk, 1 tsp Dijon mustard, 1 tbsp cornstarch, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp kosher salt and 1/4 tsp black pepper into a blender or food processor and blend until totally smooth, that gets rid of cottage cheese curds and gives a silky base.

3. Pour the blended mixture into a medium saucepan over low to medium-low heat and whisk constantly until it warms and the cornstarch starts to thicken it, this should only take a couple minutes, don’t let it boil hard or it’ll separate.

4. Turn the heat to low and add 1 cup reduced fat sharp cheddar, shredded, a handful at a time, stirring until each addition melts; then stir in 1/4 cup grated Parmesan. If the sauce seems too thick, loosen with a splash of the reserved pasta water or a little more skim milk.

5. Taste and adjust seasoning, add a bit more salt or pepper if needed, and remember cheddar varies so you might want a pinch more salt.

6. Add the drained pasta to the sauce and toss gently to coat, using reserved pasta water a tablespoon at a time to reach the consistency you like, the starch helps the sauce cling to the pasta.

7. Remove from heat, let it sit for 1 minute to thicken up, then stir in the optional 2 tbsp chopped chives or parsley for brightness.

8. Serve hot. Leftovers keep in an airtight container in the fridge for 3 to 4 days, reheat gently with a splash of milk or water to revive the sauce, and it still tastes great for meal prep.

Equipment Needed

1. Large pot for boilin the pasta, big enough so it wont get crowded
2. Colander for drainin the pasta and catchin that reserved cup of pasta water
3. Blender or food processor to make the cottage cheese mixture totally smooth
4. Medium saucepan to warm and thicken the sauce
5. Whisk for dissolvin the cornstarch and keepin the sauce silky
6. Heatproof spatula or wooden spoon to stir in cheese and toss the pasta
7. Measuring cups and spoons for the dairy, cornstarch and seasonings
8. Cheese grater if you need to shred the cheddar plus a small bowl for chopped herbs and holding the reserved pasta water

FAQ

Low Calorie High Protein Mac And Cheese Recipe Substitutions and Variations

• High-protein pasta (8 oz chickpea or red lentil): edamame pasta for even more protein; whole wheat or spelt pasta if you want more fiber and a nuttier taste; spiralized zucchini or spaghetti squash plus 1 cup cooked lentils or shredded chicken to keep the protein up.
• Low-fat cottage cheese (1 1/2 cups): blended silken tofu for a neutral creamy swap; part-skim ricotta for similar texture and milder flavor; or 1 cup plain nonfat Greek yogurt mixed with 1/2 cup low-fat ricotta for extra creaminess and protein.
• Reduced-fat sharp cheddar (1 cup shredded): reduced-fat or light cheddar is the closest, use less if you only have full-fat; 3/4 cup grated aged Parmesan plus 1/4 cup nutritional yeast for a punchy cheesy flavor with less fat; or 1 cup part-skim Gruyere or low-fat mozzarella for great melt.
• Skim milk (1/2 cup): unsweetened soy milk for similar protein and texture; low-fat buttermilk or kefir for tang and creaminess; or thin plain Greek yogurt with a little water to reach 1/2 cup if you want a thicker sauce.

Pro Tips

– Blend the cottage cheese/yogurt base until totally smooth, adding a splash of milk if your blender gets stuck, and scrape the sides once or twice so you dont end up with curds in the sauce — wait. dont use that character. instead: trust me, smooth = silky sauce.

– Cook and finish the sauce on low heat and whisk constantly once the cornstarch kicks in, dont let it boil hard or the dairy will separate; if it starts to look grainy pull it off the heat and stir, it usually recovers if you’re gentle.

– Add the cheddar a little at a time, stirring until each handful melts before adding more, and use freshly grated cheese not pre-shredded stuff because the anti-caking powders make it clump and melt weirdly; taste before salting, sharp cheddar changes how much you need.

– Use the reserved pasta water a tablespoon at a time to loosen the sauce and help it cling, and for leftovers reheat slowly with a splash of milk or water, stirring often, then brighten at the end with the herbs.