High Protein, Low Calorie Mac and Cheese – Comfort Food with a Healthy Twist
Mac and cheese… but make it high protein, low calorie, and crazy satisfying! If you’re like me and crave comfort food without sabotaging your goals, this high-protein mac and cheese is about to become your new favorite meal.
Creamy, cheesy, and secretly packed with protein, this version is lightened up with cottage cheese, Greek yogurt, and just the right amount of real cheese for that classic flavor. And the best part? It’s done by the time your pasta is cooked.
Why You’ll Love This Recipe
- High in protein: 24g protein per serving
- Lower in calories: Just 282 calories with 2 oz of high-protein pasta
- Super quick: Done in the time it takes to boil pasta
- Customizable: Use your favorite cheeses or spices
- Perfect for meal prep or post-workout meals
Ingredients (3 Servings)
- 1 cup (225g) low-fat cottage cheese
- ¼ cup (60ml) 2% milk
- ¼ tsp garlic powder
- ¼ tsp Himalayan salt
- Freshly ground black pepper to taste
- 6 oz high-protein pasta (I used 110-calorie pasta with 8g protein per 2 oz)
- 1 oz finely grated cheddar cheese
- 2 oz shredded mozzarella cheese
Instructions
1. Start your pasta water.
Bring a pot of water to a boil and cover it with a lid to speed it up.
2. Make the sauce.
In a blender or with an immersion blender, combine:
- 1 cup low-fat cottage cheese
- ¼ cup milk
- Garlic powder, salt, and pepper
Blend until smooth and creamy.
3. Cook the pasta.
Once the water boils, salt it generously (about 1 tbsp kosher salt), then add your high-protein pasta. Cook according to the package instructions and stir occasionally to prevent sticking.
4. Heat the sauce.
In a warm (not too hot!) pan, add the cottage cheese sauce and stir gently over low heat. You don’t want it to curdle.
5. Melt the cheese.
Once the sauce is hot, stir in the cheddar cheese until melted.
6. Combine with pasta.
Drain your pasta and add it directly to the sauce. Remove the pan from heat and add the mozzarella. Stir until creamy and stretchy.
7. Serve it up.
That’s it! Creamy, cheesy, protein-packed mac and cheese ready in under 20 minutes.
I like to serve mine with lean pork tenderloin or grilled chicken on the side for an extra protein boost.
🧮 Nutrition Facts (per serving including 2 oz of dried pasta)
- Calories: 282
- Protein: 24g
- Fat: 12g
- Carbs: 21g
(Macros may vary slightly depending on the pasta and cheese you use.)
🥣 Pro Tips
- Want to save even more calories? Use reduced-fat mozzarella and cheddar.
- Prefer a spicier kick? Add a dash of hot sauce or smoked paprika to the sauce.
- Avoid adding mozzarella directly to hot sauce — it can clump! Add it after removing the pan from the heat.
📌 Final Thoughts
This mac and cheese checks all the boxes: quick, comforting, high-protein, and macro-friendly. It’s ideal for busy weekdays, fitness-focused meal prep, or guilt-free indulgence. Once you try it, you may never go back to boxed versions again!
Let me know in the comments if you give it a try — and don’t forget to tag me if you share it on social media!
High Protein Low Calorie Mac and Cheese
Ingredients
Method
- Fill a pot with water and bring to a boil. Cover to speed up boiling time.
- In a blender or using an immersion blender, blend together cottage cheese, milk, garlic powder, salt, and black pepper until smooth.
- Once the water boils, add kosher salt and pasta. Stir occasionally and cook according to the pasta’s instructions.
- Pour the blended sauce into a warm (not hot) pan and gently heat over low heat, stirring frequently. Avoid overheating to prevent curdling.
- Add Cheddar Cheese
- Once the sauce is hot, stir in the grated cheddar cheese and mix until melted and smooth.
- Drain cooked pasta and add it to the sauce. Remove the pan from heat.
- Add Mozzarella Cheese
- Immediately after removing from heat, stir in shredded mozzarella. Let it melt into the hot pasta.
- Serve hot on its own or with a side of lean protein like pork tenderloin or grilled chicken.
Notes
- For best results, avoid adding mozzarella to the sauce before combining with pasta. It may clump when melted directly in the sauce.
- Add a sprinkle of paprika, red pepper flakes, or hot sauce for a kick.
- You can use reduced-fat cheese for fewer calories.
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