Creamy & Guilt-Free: The Ultimate Low Calorie High Protein Mac and Cheese with Chicken

When we think of comfort food, “macaroni and cheese” is often the very first thing that comes to mind. It is the culinary equivalent of a warm hug—cheesy, carb-heavy, and notoriously indulgent. For those of us trying to hit specific protein goals or maintain a calorie deficit, however, that beloved blue box or the tray of baked pasta at a potluck often feels off-limits. But what if you didn’t have to choose between your fitness goals and your cravings?

Enter this Low Calorie High Protein Mac and Cheese with Chicken. This isn’t just a “diet” version that sacrifices flavor for stats; it is a genuinely creamy, rich, and satisfying meal that stands on its own. By utilizing some clever ingredient swaps and integrating lean protein directly into the dish, we transform a nutritional “splurge” into a powerhouse meal that fuels your body while soothing your soul.

Why This Recipe Works

The secret to this recipe lies in the sauce. Traditional béchamel sauces rely heavily on butter and flour to create thickness, followed by mounds of high-fat cheese. While delicious, this combination sends the calorie count skyrocketing without offering much satiation.

In this version, we utilize a “secret weapon” that has taken the healthy cooking world by storm: blended cottage cheese. Before you scroll away—trust the process! When blended, cottage cheese loses its curds entirely, transforming into a silky, neutral, and incredibly creamy base that mimics heavy cream. It is packed with casein protein (which is slow-digesting and keeps you full) and is significantly lower in calories than butter or cream. When combined with sharp cheddar and spices, it creates a sauce so decadent you won’t believe it’s “healthy.”

Paired with lean chicken breast and high-quality pasta, this dish provides a complete macronutrient profile: complex carbs for energy, fats for hormone health, and a massive hit of protein to support muscle recovery.

Choosing the Right Pasta

While the sauce and chicken provide the protein backbone, your choice of pasta can further elevate the nutritional value.

• Classic Elbows: If you want that nostalgic feel, standard semolina elbows work perfectly. The high protein content of the chicken and sauce balances out the carbs.
• Protein Pasta: Brands made from chickpeas, lentils, or fortified wheat can add an extra 10-15g of protein per serving and significantly more fiber.
• Fiber Gourmet / Low-Calorie Pasta: These are excellent options if your primary goal is volume eating, allowing you to have a massive bowl for very few calories.

The Cheese Factor

We use real Sharp Cheddar cheese in this recipe. While we are saving calories on the base, using fat-free cheese often results in a rubbery texture and lack of melt. By using a smaller amount of potent, sharp cheese, we get maximum flavor impact. A reduced-fat (2%) sharp cheddar is the sweet spot—it melts beautifully but keeps the fat content in check.

Ingredients

Here is everything you will need to bring this dish together:

• For the Protein & Pasta:
  • 8 oz (225g) Elbow macaroni or pasta of choice
  • 1 lb (450g) Chicken breast, boneless and skinless, cut into bite-sized cubes
  • 1 tsp Olive oil (for searing chicken)
  • Salt and Black Pepper to taste
  • 1/2 tsp Paprika
  • 1/2 tsp Garlic powder
• For the High-Protein Cheese Sauce:
  • 1 cup (225g) Low-fat Cottage Cheese (2% or fat-free)
  • 1/2 cup (120ml) Skim milk (or unsweetened almond milk)
  • 1 cup (115g) Sharp Cheddar Cheese, shredded (freshly grated melts best)
  • 1 tbsp Nutritional yeast (optional, adds extra cheesy flavor and nutty depth)
  • 1/2 tsp Onion powder
  • 1/2 tsp Mustard powder (enhances the cheese flavor)
  • Salt and Pepper to taste
• Garnish:
  • Fresh Parsley, chopped
  • Red pepper flakes (optional for heat)

Instructions

Follow these steps to create your masterpiece:

1. Prepare the Pasta Water: Bring a large pot of salted water to a rolling boil.
2. Cook the Chicken: While waiting for the water, heat the olive oil in a large non-stick skillet over medium-high heat. Season the cubed chicken breast with salt, pepper, paprika, and garlic powder. Add the chicken to the pan and cook for 6-8 minutes until golden brown and cooked through (internal temperature of 165°F/74°C). Remove chicken from the pan and set aside.
3. Boil the Pasta: Add the pasta to the boiling water. Cook according to package instructions for al dente (usually about 7-9 minutes). Do not overcook, as it will continue to soften in the sauce. Reserve 1/2 cup of pasta water before draining.
4. Blend the Sauce Base: While the pasta cooks, combine the cottage cheese, milk, onion powder, mustard powder, and nutritional yeast in a high-speed blender or food processor. Blend on high until completely smooth and creamy. There should be no lumps remaining.
5. Melt the Cheese: Pour the blended cottage cheese mixture into the same skillet used for the chicken (don’t worry about wiping it out; those brown bits add flavor!). Turn the heat to low.
6. Combine: Slowly stir in the shredded cheddar cheese, whisking constantly until melted and smooth. If the sauce is too thick, add a splash of the reserved pasta water until it reaches your desired consistency.
7. Assemble: Add the drained cooked pasta and the cooked chicken back into the skillet with the sauce. Toss gently to coat every noodle and piece of chicken in the cheesy goodness. Let it simmer together for 1 minute to marry the flavors.
8. Serve: Remove from heat immediately. Garnish with fresh chopped parsley and a crack of black pepper. Serve hot!

Tips for Success

• Don’t Boil the Sauce: Once you add the blended cottage cheese mixture to the pan, keep the heat low. Boiling cottage cheese can sometimes cause it to separate. Gentle heat is all you need to melt the cheddar.
• Freshly Grated Cheese: Pre-shredded cheese contains anti-caking agents (like potato starch) that can make your sauce grainy. Grating your own block of cheddar takes two minutes and ensures a silky smooth melt.
• Seasoning Layers: Pasta absorbs a lot of salt. Make sure your pasta water is salty like the sea, and taste your sauce before adding the pasta. Adjust the salt level at the very end to ensure it pops.

Variations to Try

• Buffalo Chicken Mac: Stir in 2-3 tablespoons of buffalo sauce into the cheese mixture and top with a drizzle of light ranch dressing and green onions.
• Hidden Veggie Boost: Add riced cauliflower to the boiling pasta water during the last 3 minutes of cooking. It blends right in with the macaroni and adds immense volume and fiber without altering the taste.
• Smoky Bacon Twist: Top with crumbles of turkey bacon for a smoky, savory crunch that complements the sharp cheddar.
• Gluten-Free: Simply swap the pasta for a certified gluten-free variety (like brown rice pasta) and ensure your spices are certified gluten-free.

Meal Prep & Storage

This recipe is a meal prep champion. The high protein content means it reheats well and keeps you full for hours.

• Fridge: Store in airtight containers for up to 4 days.
• Reheating: Microwave on high for 1.5 to 2 minutes. If the sauce looks a little dry after being in the fridge, add a teaspoon of water or milk before microwaving and stir halfway through to bring back the creaminess.
• Freezing: You can freeze this, but pasta texture can sometimes change upon thawing. If you plan to freeze, undercook the pasta slightly (by 1-2 minutes) so it doesn’t become mushy when reheated.

Nutritional Deep Dive

Why is this better than the box? A standard box of prepared mac and cheese can run upwards of 800-1000 calories if you eat the whole thing (and let’s be honest, who eats just the recommended serving size?), with very little protein.

This recipe provides a massive volume of food for roughly 450-500 calories per generous serving, with over 40g of protein. This high protein-to-calorie ratio creates a high thermic effect of food (TEF), meaning your body actually burns more calories digesting the protein than it does digesting fats or simple carbs.

Serving Suggestions

While this mac and cheese is a complete meal in itself, you can stretch it further by serving it alongside:

• Roasted Broccoli or Asparagus: The roasted char contrasts beautifully with the creamy sauce.
• A Crisp Green Salad: A simple salad with vinaigrette cuts through the richness of the cheese.
• Tomato Soup: Channel your inner child by pairing a small cup of mac and cheese with a bowl of tomato basil soup.

Enjoy this comforting classic, reimagined for a modern, healthy lifestyle!