High Protein Mac and Cheese

If you love macaroni and cheese but want a protein-packed version that still tastes rich, creamy, and comforting, this recipe is for you. My homemade high-protein mac and cheese is loaded with flavor, and each serving packs 25 grams of protein (without any protein powder or meat added).

The creamy texture of the sauce reminds me of Velveeta, but with better ingredients. Plus, it’s super customizable, whether you’re gluten-free, keto, or just looking for a wholesome twist on a classic favorite.

Ingredients and Why They’re Used

High-Protein Pasta

For this recipe, I used Banza pasta made from chickpeas. The shell shape is perfect for catching all that creamy sauce, and reminds me of my favorite Amy’s mac and cheese I grew up with. Chickpea pasta is an excellent source of protein and fiber, making it a nutritious alternative to traditional pasta. The texture is amazing, and most people won’t even notice it’s not regular pasta. Another great option is lentil-based pasta, which offers similar benefits—high protein, high fiber, and great taste.

If you’re following a low-carb or keto diet, you can swap the pasta for alternatives like:

• Hearts of palm pasta: Low in carbs and calories while still providing a nice bite.
• Zucchini noodles: Light and fresh, though they’re best for those who prefer a veggie-forward dish.
• Cauliflower florets: A popular choice for keto mac and cheese, cauliflower absorbs the sauce beautifully and gives you that comfort-food feel without the carbs.

Butter

Butter adds richness and helps make the sauce smooth and creamy while adhering nicely to the pasta. Unsalted butter works best so you can control the saltiness of the final dish.

Milk or Cream

I like to use whole milk or cream for an ultra-creamy texture. You can also opt for low-fat or skim milk if you’re looking to reduce calories. Dairy-free options like unsweetened almond or cashew milk also work well for a lighter version.

Cheddar Cheese

Shredded cheddar cheese is the star of this recipe. Its sharp, tangy flavor pairs perfectly with the creamy base, and it melts beautifully to create that velvety texture reminiscent of Velveeta. Feel free to experiment with other cheeses like mozzarella for a milder flavor, or add a little Parmesan for extra depth.

Greek Yogurt

This is my secret ingredient! Greek yogurt not only adds a protein boost but also adds creaminess and gives the sauce a slight tanginess that balances the richness of the cheese. Plus, it’s much healthier than using heavy cream alone.

Salt and Pepper

These simple seasonings bring out the flavors in the cheese and pasta. You can also add a pinch of garlic powder, onion powder, or smoked paprika if you want to amp up the flavor.

Reserved Pasta Water

A splash of starchy pasta water helps thicken the sauce and ensures it clings to the pasta perfectly. Don’t skip this step—it’s a game-changer for homemade mac and cheese.

How to Make High Protein Mac and Cheese

Making this high-protein mac and cheese at home is super simple, and it comes together in less than 30 minutes. Here’s how I do it:

Step 1: Cook the Pasta

Start by cooking your high-protein pasta according to the package instructions. While the pasta is cooking, I recommend getting started on making the cheese sauce (step 2). For Banza pasta, I recommend cooking it al dente since it will continue to cook slightly when mixed with the sauce. Once cooked, drain the pasta but don’t rinse it. Save about 1/4 cup of the pasta water for the sauce.

Step 2: Make the Cheese Sauce

In a medium saucepan, melt the butter over low-medium heat. Once melted, add your milk or cream and bring it to a low simmer. Reduce the heat to low, then slowly add the shredded cheddar cheese, stirring constantly until it’s fully melted and smooth.

Next, stir in the Greek yogurt. Keep stirring until the sauce is creamy and well combined. Add salt and pepper to taste, along with any optional seasonings you prefer.

If the sauce feels too thick, stir in a splash of the reserved pasta water until it reaches your desired consistency.

Step 3: Combine Pasta and Sauce

Add the cooked pasta directly into the cheese sauce. Toss everything together until the pasta is evenly coated. Warm the dish over low heat for a few minutes, stirring occasionally, only if needed.

Step 4: Serve and Enjoy

Serve your high-protein mac and cheese immediately. It’s perfect on its own, but you can also pair it with additional protein options or veggie sides.

What Protein Goes with Mac and Cheese?

If you want to add even more protein to your meal, here are some ideas for what pairs well with this high-protein mac and cheese:

• Grilled Chicken: Juicy and flavorful, grilled chicken is a classic pairing.
• Turkey Sausage: Adds a savory, slightly spicy kick.
• Ground Beef or Turkey: Mix it directly into the mac and cheese for a one-pan meal.
• Bacon: Crumbled bacon adds a smoky, salty crunch.
• Tofu or Tempeh: Great plant-based options for vegetarians.
• Steamed Broccoli: While not a protein, broccoli is a nutritious addition that pairs well with the cheesy flavors.

Customizing Your High-Protein Mac and Cheese

Gluten-Free Mac and Cheese

Since this recipe already uses Banza pasta, it’s naturally gluten-free. Just make sure the other ingredients you’re using (like the cheese and Greek yogurt) are certified gluten-free if you have a sensitivity.

Keto Mac and Cheese

For a keto version, swap the pasta for cauliflower florets. This low-carb mac and cheese alternative is just as satisfying and works perfectly with the creamy cheese sauce.

Cauliflower Mac and Cheese Recipe

To make cauliflower mac and cheese, simply steam or roast bite-sized cauliflower florets until tender. Then toss them in the cheese sauce just like you would with pasta. It’s a great way to sneak in some veggies while sticking to a low-carb diet.

FAQs

Is Banza Pasta Healthy?

Yes! Banza pasta is a nutritious choice for anyone looking to add more protein and fiber to their diet. Made from chickpeas, it’s gluten-free and has fewer net carbs than traditional pasta. It’s also high in iron and other essential nutrients.

Can I Use Other Chickpea Pasta Brands?

Absolutely. While Banza is my favorite, there are other chickpea pasta options available that work just as well in this recipe. Look for ones with a similar protein and fiber content.

How to Make Velveeta Cheese Sauce at Home?

This recipe uses real cheddar cheese to achieve a creamy texture, but if you’re looking for that signature Velveeta-like smoothness, you can add a small amount of sodium citrate or evaporated milk to the sauce. These ingredients help stabilize the cheese and make it ultra-silky.

Final Tips for Perfect Protein Mac and Cheese

1. Use freshly shredded cheese instead of pre-shredded—it melts better and gives a creamier texture.
2. Stir constantly when making the sauce to prevent it from clumping or burning.
3. Adjust the thickness of the sauce by adding reserved pasta water a little at a time.
4. Serve immediately for the best taste and texture. If you have leftovers, reheat them gently with a splash of milk to revive the creamy sauce.

If you try this high-protein mac and cheese, please rate the recipe below and leave a comment to let me know how you liked it. Don’t forget to snap a photo and tag me on Instagram @sarahsfitfood so I can see your delicious creations!

XO,
Sarah