Low Calorie High Protein Mac and Cheese Recipe

Introduction

This Low Calorie High Protein Mac and Cheese is a wholesome twist on the classic comfort food. Packed with lean chicken and creamy cheese sauce made lighter with Greek yogurt and almond milk, it offers a satisfying meal that won’t weigh you down. Perfect for a nutritious weeknight dinner.

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

1. Step 1: Bring a medium pot of water to a boil over high heat.
2. Step 2: Once boiling, add the whole wheat pasta and cook according to package instructions, usually 8-10 minutes.
3. Step 3: While the pasta cooks, heat a non-stick skillet over medium heat.
4. Step 4: Add the cornstarch to the skillet and warm for 1-2 minutes, stirring occasionally to prevent burning.
5. Step 5: Slowly pour in the almond milk while stirring continuously to avoid lumps.
6. Step 6: Stir the mixture for 3-4 minutes until it thickens into a creamy sauce.
7. Step 7: Reduce the heat to low and stir in the non-fat Greek yogurt until smooth and combined.
8. Step 8: Add the shredded cheddar and grated Parmesan cheeses, stirring until melted and creamy.
9. Step 9: Season the sauce with garlic powder, onion powder, mustard powder, salt, and black pepper, mixing well.
10. Step 10: Drain the cooked pasta and return it to the pot.
11. Step 11: Mix in the shredded cooked chicken breast with the pasta.
12. Step 12: Pour the cheese sauce over the pasta and chicken, stirring to coat everything evenly.
13. Step 13: Heat through for 1-2 minutes, stirring occasionally.
14. Step 14: Serve immediately and enjoy your healthy, protein-packed mac and cheese.

Tips & Variations

• Use gluten-free pasta if you want a gluten-free version.
• For extra veggies, stir in steamed broccoli or peas before serving.
• Swap chicken for cooked turkey or lean ground beef for variety.
• If you prefer a spicier sauce, add a pinch of cayenne pepper or smoked paprika.
• Ensure to stir constantly when adding almond milk to avoid lumps in the sauce.

Storage

Store leftover mac and cheese in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop, adding a splash of almond milk if the sauce has thickened too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular milk instead of almond milk?

Yes, you can substitute unsweetened almond milk with regular low-fat milk, but be aware it may increase the calorie content slightly.

Is it possible to make this recipe vegetarian?

Absolutely! Simply omit the chicken and add extra vegetables like mushrooms or spinach for added protein and flavor.

Low Calorie High Protein Mac and Cheese Recipe

Print Recipe

★★★★★

5 from 88 reviews

This Low Calorie High Protein Mac and Cheese offers a healthier twist on the classic comfort food by incorporating whole wheat pasta, lean shredded chicken, and a creamy cheese sauce made with non-fat Greek yogurt and low-fat cheeses. Packed with protein and flavor, this dish is perfect for those seeking a nutritious yet satisfying meal.

• Author: Dana
• Prep Time: 5 minutes
• Cook Time: 15 minutes
• Total Time: 20 minutes
• Yield: 2 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: American
• Diet: Low Calorie

Ingredients

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Pasta

• 1 cup whole wheat pasta

Cheese Sauce

• 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 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

Protein

• 1/4 cup cooked chicken breast, shredded

Instructions

1. Boil Pasta: Bring a medium pot of water to a boil over high heat.
2. Cook Pasta: Once the water is boiling, add the whole wheat pasta and cook according to the package instructions, usually about 8-10 minutes until al dente.
3. Heat Skillet: While the pasta is cooking, heat a non-stick skillet over medium heat.
4. Warm Cornstarch: Add the cornstarch to the skillet and let it warm up for 1-2 minutes, stirring occasionally to prevent burning.
5. Add Almond Milk: Slowly pour in the unsweetened almond milk while continuously stirring the cornstarch to avoid lumps forming.
6. Thicken Sauce: Continue stirring the mixture in the skillet for 3-4 minutes until it thickens into a creamy sauce.
7. Incorporate Yogurt: Lower the heat to low and add the non-fat Greek yogurt, stirring until the sauce is smooth and fully combined.
8. Add Cheeses: Mix in the low-fat shredded cheddar cheese and grated Parmesan cheese, stirring until both are melted and the sauce is creamy.
9. Season Sauce: Add garlic powder, onion powder, mustard powder, salt, and black pepper to the sauce and stir well to evenly distribute the flavors.
10. Drain Pasta: Once the pasta is cooked, drain it using a colander and then transfer it back into the pot.
11. Add Chicken: Mix the shredded cooked chicken breast into the hot pasta to combine.
12. Combine Sauce and Pasta: Pour the cheese sauce over the pasta and chicken mixture, stirring everything together until well coated.
13. Heat Through: Allow the mac and cheese to heat through for 1-2 minutes, stirring occasionally to prevent sticking.
14. Serve: Serve immediately and enjoy your nutritious, low-calorie high-protein mac and cheese.

Notes

• To make this dish vegetarian, omit the cooked chicken breast or replace with sautéed mushrooms or additional vegetables.
• Use gluten-free pasta if you require a gluten-free version.
• Ensure to stir the cornstarch and almond milk mixture thoroughly to avoid lumps for a smooth sauce.
• This recipe is best served fresh but can be reheated gently on the stovetop with a splash of almond milk to loosen the sauce if needed.

Keywords: low calorie mac and cheese, high protein mac and cheese, healthy mac and cheese, whole wheat pasta recipe, low fat cheese sauce, chicken mac and cheese