This Protein Mac and Cheese is a creamy, cheesy, and satisfying dish that packs extra protein while keeping all the classic comfort food flavors. Made with high-protein pasta, Greek yogurt, and extra cheese, this healthier twist on mac and cheese is perfect for a balanced meal or post-workout recovery.
Why You’ll Love This Recipe
- High in protein and still ultra-creamy
- Quick and easy—ready in under 20 minutes
- Uses simple, wholesome ingredients
- Customizable with different proteins and add-ins
- Perfect for meal prep or a healthier comfort meal
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the Pasta:
- 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
- 4 cups water (for boiling)
- ½ teaspoon salt
For the Cheese Sauce:
- 1 tablespoon butter (or olive oil)
- 1 tablespoon flour (or protein powder for extra boost)
- 1 cup milk (dairy or unsweetened almond milk)
- ½ cup Greek yogurt or cottage cheese (for protein)
- 1 cup shredded cheddar cheese (or a mix of cheeses)
- ¼ cup grated Parmesan cheese
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ½ teaspoon mustard (optional, enhances flavor)
Optional Add-Ins:
- 1 scoop unflavored protein powder (for extra protein)
- ½ cup cooked shredded chicken or turkey
- ½ cup steamed broccoli or spinach
- 1 tablespoon hot sauce (for spice)
Directions

Step 1: Cook the Pasta
- Bring a large pot of salted water to a boil.
- Cook pasta according to package instructions until al dente. Drain and set aside.
Step 2: Make the Cheese Sauce
- In a saucepan, melt butter over medium heat.
- Whisk in flour (or protein powder) and cook for 1 minute to remove the raw taste.
- Slowly add milk, whisking continuously until smooth.
- Stir in Greek yogurt, cheddar cheese, Parmesan, garlic powder, onion powder, black pepper, and mustard.
- Cook until cheese melts and the sauce is thick and creamy.
Step 3: Combine & Serve
- Add cooked pasta to the cheese sauce, stirring until fully coated.
- Serve immediately and enjoy!
Servings and Timing
- Servings: 3-4
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
Variations
- Spicy Kick: Add cayenne pepper or buffalo sauce.
- Extra Protein: Stir in shredded chicken, ground turkey, or crumbled bacon.
- Low-Carb Option: Use cauliflower or zucchini noodles.
- Dairy-Free: Use dairy-free cheese and coconut milk.
- Vegan: Use plant-based protein pasta and nutritional yeast instead of cheese.
Storage/Reheating
- Refrigeration: Store in an airtight container for up to 3 days.
- Reheating: Warm in a saucepan over low heat with a splash of milk.
- Freezing: Not recommended, as the cheese sauce may separate.
FAQs
Can I use regular pasta?
Yes! But using high-protein pasta adds more nutrients and satiety.
How do I make it creamier?
Use extra Greek yogurt or add a bit more milk while stirring.
What’s the best cheese for this?
Cheddar, Gouda, or a mix of mozzarella and Parmesan work great.
Can I make this gluten-free?
Yes! Use gluten-free pasta and cornstarch instead of flour.
How do I prevent the cheese from getting grainy?
Use low heat and whisk continuously when melting the cheese.
Can I add veggies?
Absolutely! Try broccoli, spinach, or roasted red peppers.
How do I boost the protein even more?
Add protein powder, cottage cheese, or lean meat.
Can I meal prep this?
Yes! Store it separately and add a splash of milk when reheating.
How do I make it taste more like classic mac and cheese?
Use sharp cheddar and a pinch of mustard powder for depth.
What’s a good side dish?
Serve with a simple salad, grilled chicken, or roasted veggies.
Conclusion
This Protein Mac and Cheese is the perfect way to enjoy a creamy, comforting dish while keeping it high in protein and nutritious. Whether you’re looking for a post-workout meal or just a healthier version of your favorite comfort food, this easy recipe is sure to satisfy. Try it today!
PrintProtein Mac and Cheese
This protein-packed mac and cheese is made with a creamy cheese sauce that includes cottage cheese, Greek yogurt, and protein-rich pasta. It’s the perfect way to enjoy a comfort meal while meeting your protein goals!
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 2–3 servings 1x
- Category: Dinner, High-Protein
- Method: Stovetop
- Cuisine: American, Comfort Food
Ingredients
For the Pasta:
- 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
For the Cheese Sauce:
- ½ cup cottage cheese (blended for a smooth texture)
- ½ cup Greek yogurt
- ½ cup shredded cheddar cheese
- ¼ cup Parmesan cheese, grated
- ½ cup milk (dairy or plant-based)
- 1 teaspoon Dijon mustard (for extra flavor)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Optional Add-Ins:
- 1 scoop unflavored protein powder (for extra protein)
- ½ teaspoon smoked paprika (for depth of flavor)
- ½ cup cooked chicken or turkey (for an even bigger protein boost)
Instructions
-
Cook the Pasta:
- Bring a pot of salted water to a boil.
- Cook high-protein pasta according to package instructions until al dente.
- Drain and set aside.
-
Make the Cheese Sauce:
- In a blender, blend cottage cheese and Greek yogurt until smooth.
- In a saucepan over medium heat, whisk together milk, blended cottage cheese mixture, Dijon mustard, garlic powder, onion powder, salt, and black pepper.
- Stir in cheddar and Parmesan cheese, whisking until melted and smooth.
-
Combine Everything:
- Add the cooked pasta to the cheese sauce, stirring until fully coated.
- If using, stir in protein powder or cooked chicken for extra protein.
-
Serve & Enjoy:
- Garnish with extra cheese, smoked paprika, or fresh parsley.
- Serve warm with a side of steamed veggies for a balanced meal.
Notes
- Make It Dairy-Free: Use dairy-free cheese, almond milk, and coconut yogurt.
- Make It Creamier: Add 1 tablespoon of butter or an extra splash of milk.
- Spice It Up: Add red pepper flakes or hot sauce for a kick!