Low Calorie High Protein Mac and Cheese – Amazing 20-Min Comfort Meal

Low Calorie High Protein Mac and Cheese is about to become your new go-to comfort meal—but lighter, quicker, and totally weeknight-friendly. If you’ve ever had a craving for that warm, gooey goodness but didn’t want to feel like you just devoured a brick of cheese and regret, this one’s for you. With just 380 calories per serving and a solid protein punch thanks to Greek yogurt and chicken, it’s the kind of mac and cheese that lets you feel satisfied without that nap-inducing food coma.

Even better? It’s ready in about 20 minutes. So whether you’re feeding picky eaters, trying to stick to those “healthy-ish” goals, or just want something fast that actually tastes good—this is your happy place. Low calorie high protein mac and cheese delivers big on flavor, minus the heavy baggage.

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What is Low Calorie High Protein Mac and Cheese?

Low calorie high protein mac and cheese is basically the grown-up, smarter cousin of your childhood favorite. It takes everything we love about the original—creamy cheese sauce, tender pasta, and that crave-worthy comfort factor—and gives it a nutritious upgrade. The magic happens when you swap out heavy cream for Greek yogurt and butter for almond milk and cornstarch, creating that rich, velvety texture without the extra fat.

Then you toss in lean shredded chicken for an added protein boost. It’s hearty enough for dinner but light enough that you won’t feel weighed down after. It’s ideal for anyone trying to sneak more protein into their meals, and let’s be honest—it feels good to eat mac and cheese that loves you back. It’s cozy food with a smarter twist, and once you taste it, you won’t miss the old version.

Reasons to Try Low Calorie High Protein Mac and Cheese

Let’s be real—sometimes you just want something cheesy and satisfying without totally throwing your health goals off a cliff. That’s where low calorie high protein mac and cheese swoops in like a weeknight dinner hero. First off, it’s super quick—about 20 minutes start to finish, which means you can whip it up after work without a meltdown. Second, it’s made with easy-to-find pantry staples (no wild goose chases at the grocery store).

Third—and this is a big one—it delivers a solid protein hit that actually fills you up, thanks to chicken and Greek yogurt. It’s also incredibly kid-friendly, reheats like a champ, and can sneak into your meal prep rotation without drama. And if you’ve got picky eaters or just want to feel like you’re indulging without the guilt trip, this one’s your ticket. Tastes indulgent, behaves responsible.

Ingredients Needed to Make Low Calorie High Protein Mac and Cheese

• 1 cup whole wheat pasta
• ½ cup non-fat Greek yogurt
• ¼ cup low-fat shredded cheddar cheese
• ¼ cup grated Parmesan cheese
• ½ cup unsweetened almond milk
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon mustard powder
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ cup cooked chicken breast, shredded
• 1 tablespoon cornstarch

Instructions to Make Low Calorie High Protein Mac and Cheese

Let’s walk through how to make low calorie high protein mac and cheese step by step, so you end up with a creamy, satisfying dish that’s both nutritious and comforting. Whether you’re new in the kitchen or just want a foolproof method, this guide breaks it all down—no stress, no guesswork. You’ll also find helpful links to related tips and recipes along the way.

Step 1: Boil the Pasta

Start by filling a medium pot with water and bringing it to a boil over high heat. Once the water is bubbling like a Jacuzzi, add your whole wheat pasta. Stir right away to prevent clumping. Cook according to the package directions—usually about 8 to 10 minutes—until the pasta is al dente (aka tender but still has a slight bite).
Tip: Whole wheat pasta adds extra fiber and a nutty flavor, but if you’re looking for gluten-free pasta alternatives, this guide on pasta swaps might help.

Step 2: Make the Slurry Base for the Sauce

While the pasta cooks, grab a non-stick skillet and set it over medium heat. Add 1 tablespoon of cornstarch and let it heat gently for about 1 to 2 minutes. Don’t walk away—give it a few stirs so it doesn’t scorch. This dry toasting wakes up the cornstarch and helps thicken your sauce later without lumps.
This step is key for creating that creamy texture without needing butter or flour—great for keeping it low calorie.

Step 3: Stir in the Almond Milk Slowly

Now comes the trickiest part of the step by step process—adding your unsweetened almond milk. Slowly pour in the ½ cup while whisking constantly. You want to create a smooth, lump-free mixture.
Keep stirring for 3 to 4 minutes as it heats. You’ll start to see the sauce thicken just slightly into a creamy base. If it gets too thick, add another splash of almond milk.
Helpful link: Learn more about dairy-free milk options for cooking, if almond milk isn’t your jam.

Step 4: Add the Greek Yogurt for Creaminess

Turn the heat down to low and stir in the ½ cup of non-fat Greek yogurt. This gives the sauce that rich, creamy body without any heavy cream or butter. Mix gently until fully combined.
At this point, your sauce will start to look silky and spoonable. Don’t worry if it seems a bit tangy—the next step evens that out.

Step 5: Melt in the Cheddar and Parmesan

Add your ¼ cup low-fat shredded cheddar and ¼ cup grated Parmesan cheese to the sauce. Stir until both are completely melted and the mixture is creamy and dreamy. The cheddar gives you that classic mac and cheese vibe, while Parmesan adds depth and a hint of saltiness.
This step by step melt-and-stir method helps prevent clumping and ensures a smooth finish.

Step 6: Season the Cheese Sauce

Time to bring in the flavor! Stir in:

• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp mustard powder
• ¼ tsp salt
• ¼ tsp black pepper

Mix everything together until the seasonings are evenly distributed. Taste your sauce now—it should be flavorful, cheesy, and balanced.
Optional: Like things spicy? A pinch of red pepper flakes wouldn’t hurt. Or, for a deeper umami note, try a teaspoon of nutritional yeast (external link).

Step 7: Combine Pasta and Chicken

Once the pasta is done, drain it well (no need to rinse). Return it to the pot and add the ¼ cup shredded, cooked chicken breast. Stir to combine.
Using pre-cooked chicken—leftovers or rotisserie—is a great time-saver and packs in extra protein. This step by step combo turns your mac and cheese into a full meal.

Step 8: Pour the Cheese Sauce Over

Pour your finished cheese sauce over the pasta and chicken mixture. Stir gently but thoroughly to coat every piece. Let it heat together for 1 to 2 more minutes so everything is warm and melty.
Your low calorie high protein mac and cheese should now be thick, cheesy, and ready to devour.

Step 9: Serve and Customize

Dish it up right away while it’s hot and gooey. Want to get fancy? Sprinkle a little more Parmesan or cracked black pepper on top. Add a handful of steamed broccoli for color and crunch, or serve it alongside a fresh salad for balance.
Serving idea: Pair this with our creamy cauliflower soup for a comforting, protein-packed meal that feels indulgent but totally isn’t.

What to Serve with Low Calorie High Protein Mac and Cheese

This dish is pretty satisfying on its own, but if you’re serving it as part of a bigger meal, here are some tasty ideas. A crisp green salad with lemon vinaigrette is a fresh counterbalance to all that cheesy comfort. Roasted veggies—like broccoli, cauliflower, or Brussels sprouts—add a little texture and fiber without much effort. Want something cozy and soup-y on the side? Try our creamy cauliflower soup or even a lighter option like our Mediterranean orzo soup.

If you’re feeling brunchy, pair with roasted sweet potatoes or a poached egg on top (yes, mac and cheese for brunch—don’t knock it). Whether it’s a family dinner or solo comfort night, this dish plays well with lots of sides.

Key Tips for Making Low Calorie High Protein Mac and Cheese

1. Whisk that sauce like you mean it. Cornstarch can get clumpy fast—keep stirring while adding almond milk to make it silky.
2. Use leftover chicken. Pre-cooked chicken saves time. Rotisserie works great and adds flavor.
3. Don’t skip the mustard powder. It doesn’t taste like mustard—it just gives your cheese sauce that “cheesy sharpness” like the classic stuff.
4. Adjust the yogurt. Want it creamier? Add a little more Greek yogurt. Too tangy? Add a splash more almond milk.
5. Taste as you go. Seasonings like garlic and onion powder can vary in strength, so tweak to your liking.
6. Add veggies. Boost fiber and color with broccoli, peas, or even chopped spinach stirred in at the end.
7. Short on time? Boil the pasta and make the sauce at the same time to get dinner on the table faster.

Storage and Reheating Tips for Low Calorie High Protein Mac and Cheese

Got leftovers? You’re in luck—this dish reheats surprisingly well. Store any extras in an airtight container in the fridge for up to 4 days. When you’re ready to reheat, add a splash of almond milk or water to loosen the sauce and warm it over medium heat on the stove, stirring occasionally. Microwave? Totally fine too. Just use a microwave-safe bowl, cover loosely, and heat in 30-second bursts, stirring between rounds. If you’re meal prepping, you can portion this into containers and freeze for up to 2 months, though the texture might get a little grainy after thawing. If that happens, stir in a bit more Greek yogurt or cheese to smooth it out. Hungry already? Same.

FAQs

Can I use regular pasta instead of whole wheat?
Absolutely. Whole wheat just adds fiber and keeps the calories lower, but regular pasta works just fine.

Is this good for meal prep?
Yep! Make a big batch and divide into containers. Add a splash of almond milk before reheating for creamy results.

Can I skip the chicken?
Sure can. You’ll still get protein from the yogurt and cheese. Or sub in plant-based options like tofu or beans.

Can I make it gluten-free?
Yes! Just use gluten-free pasta and check your seasonings for hidden gluten.

What if I don’t have almond milk?
Low-fat dairy milk works, or any other unsweetened plant milk like oat or soy.

Final Thoughts

Low calorie high protein mac and cheese proves that comfort food and healthy eating don’t have to live on opposite ends of the dinner table. With just a handful of wholesome ingredients and 20 minutes on the clock, you’ve got yourself a crave-worthy, protein-packed bowl of cheesy joy that fits into your real-life routine. Whether it’s a quick dinner for one, a family-friendly meal, or a make-ahead lunch, this recipe has your back. No guilt. No bland diet food. Just good, simple flavor that makes eating well feel like a treat. And if you’re digging this vibe, don’t miss our creamy tomato gnocchi with burrata for another easy comfort fix.

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