Low Calorie High Protein Mac and Cheese Recipe
Introduction
This Low Calorie High Protein Mac and Cheese offers a healthier spin on the classic comfort dish. It’s creamy, cheesy, and packed with protein from Greek yogurt and chicken, making it perfect for a satisfying meal without guilt.
Ingredients
- 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
Instructions
- Step 1: Bring a medium pot of water to a boil over high heat.
- Step 2: Once boiling, add the whole wheat pasta and cook according to package instructions, about 8-10 minutes.
- Step 3: While pasta cooks, heat a non-stick skillet over medium heat.
- Step 4: Add cornstarch to the skillet and warm for 1-2 minutes, stirring occasionally to prevent burning.
- Step 5: Slowly pour in almond milk, stirring continuously to avoid lumps.
- Step 6: Stir the mixture for 3-4 minutes until it thickens into a creamy sauce.
- Step 7: Lower heat to low and add Greek yogurt, stirring until smooth and combined.
- Step 8: Add cheddar and Parmesan cheese, stirring until melted and the sauce is creamy.
- Step 9: Season the sauce with garlic powder, onion powder, mustard powder, salt, and black pepper, stirring well.
- Step 10: Drain the cooked pasta and return it to the pot.
- Step 11: Add shredded cooked chicken to the pasta and mix well.
- Step 12: Pour cheese sauce over the pasta and chicken, stirring until everything is well-coated.
- Step 13: Heat through for 1-2 minutes, stirring occasionally.
- Step 14: Serve immediately and enjoy your healthy mac and cheese.
Tips & Variations
- For extra veggies, stir in steamed broccoli or spinach before serving.
- Use low-fat cottage cheese instead of Greek yogurt for a different texture.
- Swap almond milk for another unsweetened plant milk if preferred.
- Add a pinch of smoked paprika or cayenne pepper for a subtle spicy kick.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of almond milk if the sauce thickens too much.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use regular pasta instead of whole wheat?
Yes, regular pasta works fine if you don’t need as much fiber. Just cook according to its package instructions.
Is this recipe suitable for vegetarians?
To make it vegetarian, simply omit the chicken or substitute with plant-based protein like tofu or chickpeas.
PrintLow Calorie High Protein Mac and Cheese Recipe
This Low Calorie High Protein Mac and Cheese is a healthy twist on the classic comfort food, featuring whole wheat pasta, non-fat Greek yogurt, low-fat cheeses, and shredded chicken for an added protein boost. The creamy sauce is made without heavy cream, using cornstarch and unsweetened almond milk for a smooth texture, seasoned with a blend of spices to enhance flavor while keeping it light and nutritious.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Ingredients
Pasta and Protein
- 1 cup whole wheat pasta
- 1/4 cup cooked chicken breast, shredded
Sauce
- 1/2 cup unsweetened almond milk
- 1/2 cup non-fat Greek yogurt
- 1/4 cup low-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1 tablespoon cornstarch
Seasonings
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon mustard powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Boil the Pasta: Bring a medium pot of water to a boil over high heat. Once boiling, add the whole wheat pasta and cook according to package instructions, usually about 8-10 minutes, until al dente.
- Prepare the Sauce Base: While the pasta cooks, heat a non-stick skillet over medium heat. Add the cornstarch and warm it for 1-2 minutes, stirring occasionally to prevent burning.
- Add Almond Milk: Slowly pour in the unsweetened almond milk while stirring continuously to avoid lumps. Continue stirring for 3-4 minutes until the mixture thickens into a creamy sauce.
- Incorporate Greek Yogurt: Lower the heat to low and add the non-fat Greek yogurt. Stir thoroughly to combine and achieve a smooth consistency.
- Melt the Cheeses: Add the low-fat shredded cheddar cheese and grated Parmesan cheese to the sauce. Stir until both cheeses are melted and the sauce turns creamy.
- Season the Sauce: Add garlic powder, onion powder, mustard powder, salt, and black pepper. Stir well to evenly distribute the seasonings throughout the sauce.
- Drain Pasta: Once the pasta is cooked, drain it in a colander and return it to the pot.
- Combine Chicken and Pasta: Add the shredded cooked chicken breast to the pasta and mix to combine.
- Mix Pasta with Sauce: Pour the cheese sauce over the pasta and chicken mixture. Stir everything together until well-coated.
- Heat Through: Allow the mac and cheese to heat for 1-2 minutes, stirring occasionally to ensure everything is warmed evenly.
- Serve: Serve immediately and enjoy your low-calorie high-protein mac and cheese.
Notes
- Using whole wheat pasta increases fiber content and adds a nuttier flavor.
- Non-fat Greek yogurt adds creaminess and protein without excess calories.
- If you prefer a vegetarian version, omit the chicken or replace it with a plant-based protein.
- Be sure to stir the sauce constantly when adding almond milk and cornstarch to prevent lumps.
- You can adjust seasoning according to your taste preferences.
- For a thicker sauce, allow the cornstarch and almond milk mixture to thicken slightly longer before adding yogurt.
Keywords: low calorie mac and cheese, high protein mac and cheese, healthy mac and cheese, whole wheat pasta recipe, Greek yogurt cheese sauce, chicken mac and cheese, low fat comfort food
