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High Protein Mac and Cheese - Comfort Food With a Nutritious Twist

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Pasta: 12 ounces elbow macaroni or shells. For more protein and fiber, use chickpea, lentil, or a high-protein wheat pasta.
  • Sharp cheddar cheese: 1 1/2 cups freshly shredded. Freshly grated melts better than pre-shredded.
  • Low-fat cottage cheese: 1 cup, blended smooth. Adds protein and creaminess.
  • Plain Greek yogurt (2% or nonfat): 3/4 cup. Tangy, creamy, and protein-rich.
  • Milk: 1 cup, preferably 2% or whole for a creamier sauce. Use unsweetened almond milk if needed.
  • Parmesan: 1/4 cup finely grated. Boosts savory depth.
  • Butter: 2 tablespoons. A little goes a long way for flavor and mouthfeel.
  • All-purpose flour: 2 tablespoons, for a light roux to stabilize the sauce.
  • Garlic powder: 1/2 teaspoon.
  • Mustard powder or Dijon: 1/2 teaspoon. Brightens the cheese flavor.
  • Salt and pepper: To taste. Start with 1 teaspoon kosher salt and 1/2 teaspoon black pepper.
  • Optional protein add-ins: 1–2 cups cooked shredded chicken, turkey, or crumbled turkey sausage.
  • Optional veggie add-ins: Steamed broccoli, spinach, peas, or roasted cauliflower.

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta to just shy of al dente according to package directions. Reserve 1/2 cup pasta water, then drain.
  2. Blend the high-protein base: In a blender, combine cottage cheese and Greek yogurt. Blend until completely smooth. Set aside.
  3. Start the roux: In a large pot or deep skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute, stirring, until it smells toasty but not browned.
  4. Add milk and seasonings: Slowly whisk in milk until smooth. Add garlic powder, mustard, salt, and pepper. Simmer 2–3 minutes, whisking, until slightly thickened.
  5. Lower the heat and add cheeses: Reduce heat to low. Whisk in the blended cottage cheese-yogurt mixture. Add cheddar and Parmesan in small handfuls, stirring until melted and smooth. If the sauce looks too thick, stir in a splash of reserved pasta water.
  6. Combine: Add the drained pasta to the sauce and fold to coat. If using add-ins like chicken or veggies, stir them in now. Warm through for 1–2 minutes.
  7. Taste and adjust: Season with more salt and pepper as needed. If you want extra tang, add a small spoonful of Dijon or a squeeze of lemon.
  8. Serve: Spoon into bowls. Top with a sprinkle of Parmesan or a crack of black pepper. Enjoy hot.