Protein Mac and Cheese

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

  1. Bring a large pot of salted water to a boil.
  2. Cook pasta according to package instructions until al dente. Drain and set aside.

Step 2: Make the Cheese Sauce

  1. In a saucepan, melt butter over medium heat.
  2. Whisk in flour (or protein powder) and cook for 1 minute to remove the raw taste.
  3. Slowly add milk, whisking continuously until smooth.
  4. Stir in Greek yogurt, cheddar cheese, Parmesan, garlic powder, onion powder, black pepper, and mustard.
  5. Cook until cheese melts and the sauce is thick and creamy.

Step 3: Combine & Serve

  1. Add cooked pasta to the cheese sauce, stirring until fully coated.
  2. 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!

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Protein Mac and Cheese

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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!

  • Author: Beth
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 23 servings 1x
  • Category: Dinner, High-Protein
  • Method: Stovetop
  • Cuisine: American, Comfort Food

Ingredients

Scale

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

  1. 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.
  2. 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.
  3. 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.
  4. 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!

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