7 Delicious & Nutritious Ways to Make Healthy High Protein Mac and Cheese

Making Mac and Cheese a Nutritious Meal

Macaroni and cheese is a beloved comfort food for many. With its creamy sauce and tender pasta, it's easy to see why it's so popular. However, traditional mac and cheese recipes are often full of saturated fat, sodium, and calories with little nutritional value. Thankfully, there are many ways to give this cherished dish a healthy makeover while still retaining that crave-worthy flavor.

Choosing the Right Pasta

When creating a healthier mac and cheese, it all starts with the right pasta. Opting for a healthy high protein pasta variety can instantly boost the nutrition in mac and cheese. There are now many pasta options made from legumes, like chickpeas or lentils, that contain extra protein and fiber. Bean-based pastas have a pleasantly al dente texture and earthy flavor that complements the cheese sauce well. You can also find pastas made from quinoa or brown rice that add whole grains to the mix.

Boosting Protein in the Sauce

The cheese sauce is the hallmark of macaroni and cheese. Traditionally made with butter, flour, and milk, it's easy to give the sauce a protein punch. Greek yogurt can be used in place of some or all of the milk or cream, lending a lovely tangy flavor along with extra protein. Cottage cheese or ricotta can also be blended into the sauce, melting seamlessly into creaminess in the finished dish. Eggs whisked into the sauce mixture help it set up even thicker and richer once baked while adding protein as well.

Choosing Nutrient-Rich Cheeses

While cheddar may be the quintessential cheese for mac and cheese, branching out and using other varieties can make your mac healthier. Some great options include feta, with its crumbles lending hits of salty flavor, Parmesan, with its nutty umami punch, and fontina or Havarti for buttery notes. Goat cheese or Gruyre will also melt beautifully into the sauce. Using a blend creates more interesting flavor while packing in probiotics and possibly less saturated fat if you balance out the cheddar with cheeses lower in sat-fat.

Healthy Mix-ins for Flavor and Nutrition

While the pasta and sauce are the backbone of macaroni and cheese, additional mix-ins can transform it into an even more nutritious meal. Get creative with vegetables by stirring in roasted broccoli, sauted spinach or kale, roasted red peppers, or caramelized onions. The vegetables will add fiber, vitamins, antioxidants, and flavor contrast. Lentils or chickpeas can also be mixed in, adding a hearty dose of plant-based protein and texture variation. Turkey or chicken sausage crumbles make it more of a main dish, while breadcrumbs, walnuts, or sunflower seeds on top provide some crunch.

Trying Lower-Fat Cooking Methods

Baking macaroni and cheese makes the sauce extra creamy, but can also increase the fat and calorie content. If you're looking for a lighter option, try making stove-top mac and cheese. Simply cook the pasta, make a cheese sauce on the stovetop directly in the pot, then mix everything together. The pasta will absorb more sauce this way rather than the sauce soaking into a casserole dish. Skipping extra butter or oil to grease your baking dish also trims some fat. You can also opt to steam the pasta for part of its cook time to retain more nutrients.

Sneaking in Extra Vegetables

While mixing vegetables directly into the dish is always an option, there are other sneaky ways to incorporate them too. Try making your sauce with vegetable or mushroom broth instead of milk or cream for an extra serving of veggies. You can also opt for vegetable-based pasta, such as those made from lentils or chickpeas which pack a solid protein punch along with nutrients. Finally, serve your mac and cheese with a bright, fresh side salad loaded with leafy greens, tomatoes, beans, and other tasty produce to balance the rich, creamy entree.

The Best Recipes for Healthy High Protein Mac and Cheese

With a few easy substitutions and ingredient swaps, making macaroni and cheese that's good for you as well as gratifying is totally doable. Here are some delicious recipes to try that don't skimp on flavor or creaminess:

1. Greek Yogurt and Broccoli Mac and Cheese

Tangy Greek yogurt gives the cheesy sauce a boost of protein without sacrificing rich creaminess when blended with melty cheddar and Monterey Jack. Chopped broccoli florets mixed throughout provide vitamin C and fiber to balance it out. A topping of toasted walnuts or panko breadcrumbs lends some satisfying crunch.

2. Butternut Squash Mac and Cheese

Roasting cubed butternut squash caramelizes its natural sugars for a sweet depth of flavor and creamy texture when blended into the cheese sauce. Garlicky sauted kale and a sprinkling of pumpkin seeds on top make it even more nutritious. The squash adds vitamin A while cutting back on some of the fat and calories.

3. Chicken & Sundried Tomato Mac

Chicken sausage crumbles replace greasy bacon bits for a hit of lean protein while tangy sun-dried tomatoes lend bright pops of flavor and chewy texture contrast. Fiber-rich whole wheat pasta contains more nutrients than plain white pasta. The tomato and chicken tilt this mac and cheese dinner entree direction.

Tips for Making the Best Healthy Mac and Cheese

With so many ways to sneak extra nutrition into everyone's favorite comfort food dish, you may find yourself eating mac and cheese more often. Here are some top tips to whip up the very best healthy macaroni and cheese:

Use Flavorful Cheeses

Don't be afraid to branch out from just cheddar, as cheeses like goat, Gruyre, fontina, Parmesan, and feta can lend bolder flavor so less cheese is needed. This cuts back on fat and sodium while keeping dishes satisfying.

Try Alternative Milks

Substitute non-dairy milks like almond or soy to make your mac dairy-free. Low-sodium vegetable broth also infuses recipes with extra flavor. Plain Greek yogurt is exceptional swapped for milk or cream.

Mix and Match Whole Grains

Use half whole wheat and half white pasta shells, combine brown rice elbows with chickpea spirals, or make it gluten-free with lentil penne. Whole grains give you much more nutrition including protein, fiber to aid digestion, and energizing B vitamins.

Get Creative with Vegetables

Stir roasted broccoli, butternut squash, or tomatoes right into mac along with fresh spinach or kale. You can also blend cauliflower into the cheese sauce. Veggies lend flavor, textures, vitamins, and satisfaction.

Top it Off

Breadcrumbs, crushed nuts, seeds, or crispy baked tofu lend flavor, crunch, and extra nutrition as garnishes. Try coconut flakes, sunflower seeds, walnuts, or panko crumbs.

Whipping up healthy macaroni and cheese is easy with so many ingredients to play with. You can create quick stove-top versions or go all out with creamy casserole bakes. Either way, you can feel good knowing this cherished dish got an extra boost of wholesome nutrition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.