Thank you so much for being here today! I can’t wait to share this Low Calorie High Protein Mac and Cheese recipe with you. It’s cozy, cheesy, and oh-so-satisfying — but with a lighter, protein-packed twist you can feel great about.
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What Is Low Calorie High Protein Mac and Cheese?
It’s the ultimate lighter comfort food!
We’re talking creamy, cheesy macaroni made with smart swaps like high-protein pasta, Greek yogurt, and just the right amount of real cheese. It’s everything you love about classic mac — just with more protein, fewer calories, and way less guilt.
Why You’ll Love This Recipe
- Creamy and cheesy — but lighter and better-for-you
- Protein-packed — great for gym days, meal prep, or family dinners
- Fast and easy — ready in about 25 minutes
- No weird ingredients — just simple, wholesome swaps
- Kid-approved and picky-eater friendly!
What Does It Taste Like?
It’s creamy, cheesy, savory, and rich — with just the right amount of cheesy pull! You honestly won’t even miss the heavy cream or butter. Thanks to the Greek yogurt and good-quality cheese, it still feels totally decadent but lighter and fresher at the same time. Seriously, it’s comfort food magic.
Ingredients
- 8 oz high-protein pasta (like chickpea pasta, red lentil pasta, or whole wheat)
- 1 cup plain Greek yogurt (2% or full fat recommended)
- 1 cup shredded sharp cheddar cheese
- 1/4 cup Parmesan cheese, grated
- 1/4 cup low-fat milk (optional, for thinning)
- 1 teaspoon Dijon mustard (optional, adds a cheesy sharpness)
- Salt and pepper, to taste
- Optional: paprika or a pinch of cayenne for extra flavor
Tools You’ll Need
- Large pot (for boiling pasta)
- Medium saucepan (for cheese sauce)
- Whisk
- Measuring cups and spoons
- Mixing spoon or spatula
Ingredient Swaps & Additions
- Swap Greek yogurt for cottage cheese (blended smooth) if you prefer
- Use reduced-fat cheese if you want it even lighter
- Add in steamed broccoli, spinach, or peas for extra veggies
- Stir in chicken, tuna, or tofu for even more protein!
How to Make Low Calorie High Protein Mac and Cheese
- Cook pasta according to package instructions. Drain and set aside.
- In a medium saucepan over low heat, whisk together Greek yogurt, cheddar cheese, Parmesan, and optional milk until smooth and creamy.
- Stir in Dijon mustard if using, and season with salt, pepper, and optional paprika.
- Toss cooked pasta into the sauce and stir to coat every noodle in that creamy, cheesy goodness.
- Serve immediately while hot and melty!
What to Serve With It
- Baked Garlic Parmesan Potato Wedges — a crispy, cheesy side that’s perfect next to creamy mac
- Chicken in Basil Cream Sauce — creamy chicken that feels extra special with this mac
- Easy Home Dinner Recipes — even more quick, cozy ideas to round out your menu
Tips for Success
- Don’t overheat the sauce — keep it low and slow to avoid curdling the yogurt!
- Use sharp cheddar for the most flavor without needing tons of cheese.
- Taste before serving — adjust seasoning if needed!
- Thin the sauce with a splash of milk if it’s too thick once mixed with the pasta.
Storage & Reheating
- Fridge: Store leftovers in an airtight container for up to 3 days.
- Reheat: Add a splash of milk when reheating to bring the creaminess back.
- Freezer: Not recommended — yogurt-based sauces can get grainy when thawed.
Frequently Asked Questions
Can I make this dairy-free?
Yes! Use a dairy-free yogurt alternative and plant-based cheese.
What’s the best high-protein pasta?
I love chickpea pasta, red lentil pasta, or whole wheat pasta — all boost protein nicely!
Is Greek yogurt healthy?
Totally — it’s packed with protein, calcium, and probiotics!
Can I bake it for baked mac and cheese?
Absolutely! Top with a little extra cheese and bake at 375°F for 15–20 minutes.
Let’s Get Cheesy on Pinterest!
If you make this healthy, creamy mac and cheese, I have to see it!
📸 Tag me over at Pinterest @TheKitchenJoyy and save this recipe to your Healthy Comfort Food or Easy Dinner Ideas boards!
Low Calorie High Protein Mac and Cheese
This Low Calorie High Protein Mac and Cheese is creamy, cheesy, and packed with protein — all while being lighter and healthier than classic mac! Made with simple swaps like Greek yogurt and high-protein pasta, it’s perfect for meal prep, busy weeknights, or whenever you need a cozy, comforting dish that keeps you feeling great.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Dinner, Meal Prep
- Method: Stovetop
- Cuisine: American
Ingredients
-
8 oz high-protein pasta (like chickpea, red lentil, or whole wheat)
-
1 cup plain Greek yogurt (2% or full fat recommended)
-
1 cup shredded sharp cheddar cheese
-
1/4 cup Parmesan cheese, grated
-
1/4 cup low-fat milk (optional, for thinning)
-
1 teaspoon Dijon mustard (optional)
-
1/2 teaspoon paprika (optional, for extra flavor)
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Salt and pepper, to taste
Instructions
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Cook pasta according to package directions. Drain and set aside.
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In a medium saucepan over low heat, whisk together Greek yogurt, cheddar cheese, Parmesan, and optional milk until smooth and creamy.
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Stir in Dijon mustard (if using), paprika, salt, and pepper.
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Toss the cooked pasta into the cheese sauce, stirring well to coat.
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Serve immediately while hot and melty, and enjoy that lighter, cheesy goodness!
Notes
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Use sharp cheddar for the biggest cheesy flavor without extra calories.
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Keep the heat low when melting the cheese to avoid curdling the yogurt.
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Adjust thickness by adding a little milk if needed.
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Add veggies like broccoli or spinach for extra nutrients.
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Meal prep tip: Store in portions for easy reheating all week!
Keywords: Meal Prep For The Week With Calories
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