Calling all mac and cheese lovers! Ditch the guilt, not the flavor. We've transformed this classic into a protein powerhouse, our protein mac and cheese packs a whopping 45 grams per serving.
Who says you can't have your cheesy heaven and eat it too? With a few sneaky swaps, our healthy mac and cheese recipe delivers all the creaminess you crave – at only 550 calories.
Need gluten-free, 
, or vegan, 
, options? Check out our Substitutions section for easy modifications.
Ingredients
We've given this classic a major nutritional upgrade with just a few simple swaps! Inspired by this mac and cheese recipe, check out our macro-friendly hacks.
- Protein pasta
- Butter (dairy or non-dairy)
- Flour (can also use gluten-free flour)
- Milk (dairy or non-dairy)
- Shredded, low-fat cheddar cheese
- Greek yogurt
- Salt & pepper
- Paprika
Protein Pasta
Protein pasta is a game changer and it's the key to making protein mac and cheese. Believe it or not, wheat or chickpea based pasta has almost the same amount of protein per serving as steak!
See the difference for yourself! Check out this nutritional comparison between our favorite protein pastas and 10% fat beef.
| Item, 3.5 oz (100 g) | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| 10% fat beef | 217 | 26.1 | 11.8 | 0 |
| Brami Protein Pasta (USA) | 350 | 21 | 4 | 65 |
| Vetta Protein Pasta (Australasia) | 343 | 24.9 | 2.2 | 50.5 |
Of course pasta comes with carbs and extra calories, so finding a balance with the protein you choose is key. Who needs cheat days anyway? Protein pasta lets us eat like champs and still hit our macros.
To keep things balanced, we often pair this mac and cheese with lean steak – a perfect way to enjoy the pasta while managing our intake.
Pick Your Protein Pasta Wisely
Protein pastas come in a wide variety of blends, we prefer semolina wheat based protein pastas because they hold their shape unlike some bean based pastas. We have also recommended some delicious gluten free options in the Substitutions section.
Our two suggested brands are:
- North America: Brami Curly Macaroni, 21 g protein per serving.
- Australasia: Vetta Penne Pasta, 24 g protein per serving. We suggest the Vetta Penne because they don't have a curly macaroni noodle shape.
While some lentil and chickpea pastas can have a less-than-ideal texture, we're always on the hunt for delicious options! Share your favorite brands in the comments below – we want to know why you love them, and we'll give them a try!
Other Macro Friendly Ingredient Swaps
- Greek yogurt - This is our secret ingredient for a creamy cheese sauce with a little zip and an extra boost of protein. You can omit the yogurt if you like your mac and cheese more milky.
- Low-fat cheddar cheese - This choice keeps the calories in check without sacrificing that rich, melty goodness. Varieties like cheddar and Monterey Jack bring big flavor and they are easy to melt, even with less fat.
- Protein milk (dairy or plant based) - It boosts the protein content of your mac and cheese while adding extra creaminess to the sauce. We use an almond based protein milk but just use your preferred brand and type of milk.
Seasonings
- Paprika - Adds a beautiful color and a hint of smoky warmth to the dish.
Instructions
Cook pasta in salted water.
Melt butter in large pot.
Whisk or stir flour into butter until light brown to make a quick roux on medium heat.
Add milk, salt, pepper, paprika, stir until smooth.
Cook until sauce starts to simmer and thickens. About 3-4 minutes. Be patient with this step. Let it simmer for a smooth cheese sauce.
Turn heat to low, stir in Greek yogurt.
Stir in cheese until melted.
Pour over cooked pasta. Garnish with freshly chopped parsley when serving (optional).
Cooking Tip - Keep a bit of extra milk on hand to stir into to the pasta if the cheese starts to clump before serving.
Substitutions
Gluten free - Try either one of these gluten-free pastas and substitute the flour for gluten-free flour.
- North America - Use a chickpea gluten-free protein pasta like this one from Banza.
- Australasia - Try the San Remo Pulse Penne Pasta
Vegan - For a delicious vegan option, use vegan butter, dairy-free cheese, and your favorite dairy-free milk. You can either use a plant-based yogurt or omit it altogether.
Need help finding the perfect vegan cheese? Check out this great review of the best vegan cheese options.
Trust us (we ate plant-based for 5 years!), there are many dairy-free cheese brands that make incredible vegan mac and cheese. Everyone deserves the comfort of this classic dish!
Cottage cheese - For a similar nutritional boost, swap Greek yogurt for cottage cheese – there's practically no taste difference. While we love the convenience of Greek yogurt (easier and fewer dishes to clean), cottage cheese works just as well. Just blend it before adding it to the milk for a perfectly smooth sauce.
Lower carbs - Enjoy a smaller portion of this delicious mac and cheese alongside a juicy steak – the perfect balance of indulgence and healthy choices.
Adding veggies - Power up your mac and stir in steamed broccoli, steamed carrots, peas or spinach for an extra dose of vitamins and fiber.
Variations
Higher protein - As with the lower carb sub, pair this with a serving of steak, chicken breast, or ground turkey to bump up your protein.
Spicy - Serve this with your favorite hot sauce or make it a green chili mac and cheese.
Bake it - For a crispy, golden top, bake your mac and cheese!
- Preheat oven to 375°F (190°C). Transfer cooked mac and cheese to an oven-safe dish.
- Bake uncovered for 30 minutes, or until heated through and bubbly around the edges.
- Broil on high for the last 3-5 minutes, watching closely, to achieve a perfectly browned cheese crust.
Storage
Meal prep / Make ahead - Meal prep made easy! This high-protein mac and cheese is delicious fresh or reheated, making it the perfect make-ahead lunch or dinner. Just portion your servings into airtight containers for up to 5 days in the fridge.
Leftovers - Cool completely, then refrigerate in an airtight containers for up to 5 days.
Freeze - Divide into individual or family-sized portions in freezer safe containers. Label with the date and freeze for up to 3 months.
Reheating
- Thaw - If frozen, thaw overnight in the refrigerator.
- Stovetop - Gently reheat over low heat, stirring occasionally. Add a splash of milk if needed.
- Microwave - Heat in short intervals, stirring between each, until heated through. Add a splash of milk to give it a creamy texture again.
Top tip
Be patient when simmering the butter/flour mixture with the milk, and give it a couple of minutes to simmer and thicken on medium heat. If you don't let it simmer and thicken before adding the yogurt and cheese, it will be lumpy.
Turn the heat to low when adding in the yogurt and cheese and you will be amazed at how creamy your sauce turns out.
FAQ
The amount of protein in mac and cheese can vary greatly depending on the recipe and ingredients. Traditional mac and cheese usually offers a modest amount of protein. However, our recipe is a protein powerhouse, boasting 45 g per serving!
Curious how our recipe measures up? Check out this protein comparison with some popular dishes:
-Kraft mac and cheese (per 1 cup prepared): 10 g
-Chick-fil-A mac and cheese (per medium serving): 20 g
-Panera mac and cheese (per 1 cup): 16 g
-Our high protein mac (per 1 ¼ cup prepared): 45 g
To make high protein mac and cheese, use high-protein pasta like semolina wheat, chickpea or lentil-based varieties. You can also add high-protein ingredients like Greek yogurt, cottage cheese to your cheese sauce. Another option is to mix in cooked chicken, turkey, or lean beef to increase the protein content.
Several proteins go well with mac and cheese, such as grilled or baked chicken breast, lean steak, ground beef or turkey, diced ham or turkey bacon, and canned tuna or salmon. For vegetarian options, cooked lentils or beans are great choices.
To add protein to mac and cheese, stir in cooked, diced, or shredded meat like chicken, beef, or turkey. For a vegetarian protein boost, add canned or cooked beans, lentils, or peas. Another option is to mix in Greek yogurt, cottage cheese, or silken tofu to the cheese sauce.
To add protein to boxed mac and cheese, prepare the mac and cheese according to instructions, then stir in cooked, diced, or shredded meat. Alternatively, mix in canned or cooked beans, lentils, or peas for added protein. You can also stir in a few spoonfuls of Greek yogurt, cottage cheese, or silken tofu to the prepared mac and cheese.
To add protein to vegetarian mac and cheese, add cooked lentils, beans, or peas to your mac and cheese. Another option is to stir in protein-rich ingredients like Greek yogurt, cottage cheese, or silken tofu to the cheese sauce. You can also use high-protein pasta alternatives like chickpea or lentil-based pasta.
Traditional mac and cheese is high in calories, saturated fat, and sodium, which can contribute to poor health if consumed regularly. However, mac and cheese can be part of a balanced diet when consumed in moderation and paired with other nutrient-dense foods like vegetables and lean proteins. Healthier variations of mac and cheese can be made by using whole grain pasta, protein pasta, reduced-fat cheese, and adding vegetables or lean proteins.
Traditional mac and cheese is not particularly high in protein, with an average of 10-12 grams per serving. However, the protein content of mac and cheese can be increased by adding ingredients like Greek yogurt, cottage cheese to the cheese sauce or by mixing in cooked meats, beans, or lentils. Some brands offer high-protein mac and cheese options that use alternative pasta types or have added protein ingredients.
Related
Want more ideas to boost your daily protein intake? Check out these delicious dinner ideas:
Forget boring diet food! This protein mac and cheese is creamy, dreamy, and seriously cheesy. Get ready to transform your mac and cheese game and crush those cravings – guilt-free!
So get cooking! And don't forget to leave us a rating and a comment when you try it. We love your stories and sharing the experience of cooking and eating feel-good food with you.
Recipe
Protein Mac and Cheese
Ingredients
- 13 oz (375 g) protein pasta
- 2 tablespoon (30 g) butter (dairy or non-dairy)
- 2 tablespoon (30 g) flour
- 2 cup (240 g) milk (dairy or non-dairy)
- 3 ½ cups (280 g) cheddar cheese (shredded, low-fat)
- ⅓ cup (85 g) Greek yogurt
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon paprika
Instructions
- Boil a large pot of salted water, add pasta and cook according to the package directions. Don’t overcook the noodles, it’s better to drain them a minute early than let them go soggy.13 oz protein pasta
- Melt the butter in a large pot over medium heat.2 tablespoon butter
- Gradually add the flour to the melted butter, stirring or whisking as you add it. It will turn into a paste (you are creating a simple roux). Whisk until it turns light brown and looks toasted, 1 to 2 minutes.2 tablespoon flour
- Keep whisking and slowly pour the milk in then add the salt, pepper, and paprika. Whisk until smooth and the flour paste is mostly incorporated into the milk.2 cup milk, ½ teaspoon salt, ½ teaspoon pepper, 1 teaspoon paprika
- Keep cooking and whisking until the sauce starts to simmer and thickens. Give this 3-4 minutes, the sauce will only thicken once it’s reached a simmer.
- Turn the heat to low then stir in the Greek yogurt. Once the Greek yogurt is stirred into the sauce, add the cheese until it melts into the sauce.⅓ cup Greek yogurt, 3 ½ cups cheddar cheese
- Stir in the cooked pasta or pour the cheese sauce over your pasta.
- Cover with a lid or serve immediately. Garnish with fresh parsley (optional).
Notes
- Preheat oven to 375°F (190°C). Transfer cooked mac and cheese to an oven-safe dish.
- Bake uncovered for 30 minutes, or until heated through and bubbly around the edges.
- Broil on high for the last 3-5 minutes, watching closely, to achieve a perfectly browned cheese crust.
- Add optional toppings like crushed Ritz crackers or breadcrumbs for an extra crunch.
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