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High Protein Low Calorie Protein Mac and Cheese - Comfort Food Made Lighter

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 8 ounces elbow macaroni or high-protein pasta
  • 3/4 cup low-fat cottage cheese (1% or 2%)
  • 3/4 cup plain nonfat Greek yogurt
  • 1/2 cup low-sodium chicken broth or vegetable broth
  • 1/2 cup unsweetened almond milk or skim milk
  • 1 scoop unflavored whey protein isolate (about 25–30g), optional but recommended
  • 1 1/4 cups reduced-fat sharp cheddar cheese, freshly grated
  • 2 tablespoons finely grated Parmesan cheese
  • 1 tablespoon cornstarch
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon smoked paprika (optional)
  • Salt and black pepper, to taste
  • Optional toppings: chopped chives, hot sauce, panko breadcrumbs (for baked version), or steamed broccoli

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Add the macaroni and cook until just al dente according to package directions. Reserve 1/2 cup of pasta water, then drain and set aside.
  2. Blend the creamy base: In a blender, add cottage cheese, Greek yogurt, broth, milk, whey protein, cornstarch, Dijon, garlic powder, onion powder, and a pinch of salt and pepper. Blend until completely smooth and silky.
  3. Warm the sauce gently: Pour the blended mixture into the same pot over low heat. Stir constantly for 2–3 minutes until it begins to thicken slightly. Do not let it boil.
  4. Melt in the cheeses: Add the cheddar and Parmesan gradually, stirring until fully melted and smooth. If the sauce feels too thick, whisk in a splash of reserved pasta water to loosen. Taste and adjust salt, pepper, and smoked paprika.
  5. Combine with pasta: Add the cooked macaroni to the pot and stir to coat every piece. Keep heat low to avoid curdling. If needed, add another spoonful of pasta water for a glossy finish.
  6. Serve or bake: Serve immediately as is, or transfer to a lightly greased baking dish, top with a tablespoon or two of panko, and bake at 400°F (200°C) for 8–10 minutes until lightly golden.
  7. Finish and garnish: Sprinkle with chives or a dash of hot sauce. Add steamed broccoli or peas for extra volume and fiber.