The Benefits of Protein-Packed Mac and Cheese
Mac and cheese is a beloved comfort food for good reason - it's creamy, cheesy, and satisfying. However, traditional mac and cheese recipes are often lacking in nutritional value, being high in calories, sodium, and saturated fat while providing little protein. Thankfully, there are many ways to give this iconic dish a healthy makeover by packing in high-quality protein!
Why Choose High Protein Mac and Cheese?
Boosting the protein in mac and cheese offers several benefits:
- Keeps you feeling fuller for longer compared to carb-heavy versions
- Provides sustained energy and helps build and repair muscle tissue
- Balances blood sugar when eaten as part of a balanced meal
When making protein-enriched mac, be sure to use lean, low-fat cheese and milk to keep saturated fat in check. Let's look at some delicious ways to make mac and cheese healthier!
Mix in Lean, Nutritious Add-Ins
Broccoli and Chicken
Broccoli florets and shredded chicken breast lend color, crunch, and extra nutrition like vitamin C and niacin to mac and cheese. The chicken also provides a hefty protein punch!
Tuna and Peas
Flaky tuna and sweet peas pair perfectly with the creamy pasta, adding an easy 20g of protein per serving. Simply stir them in post-bake or mix in with the pasta before baking.
Black Beans and Corn
Southwestern-style black beans and sweet corn make excellent mix-ins for a protein and fiber boost. Cumin, chili powder and cayenne can also be added for extra flavor.
Ground Turkey and Spinach
Substitute ground turkey for ground beef and throw in a hearty handful of fresh spinach. This combo adds muscle-building protein, iron, and Vitamin C.
Swap Out Unhealthy Ingredients
Greek Yogurt for Sour Cream
Trading regular or low-fat sour cream for non-fat Greek yogurt is an easy way to add protein. The thick, creamy yogurt makes a perfect topping for your finished dish.
Whole Grain Pasta
Opting for whole grain or lentil-based pasta over white varieties adds more fiber and protein. Barilla ProteinPlus pasta is ideal for upping nutrition in any pasta recipe.
Nutritional Yeast for Cheese
Nutritional yeast gives vegan mac its signature cheesy flavor. This deactivated yeast packed with vitamin B12, amino acids, and protein - not to mention major umami taste.
Low-fat Milk for Whole Milk
Using 2% or skim milk instead of whole milk cuts down the saturated fat content while still yielding a rich, decadent sauce consistency.
The Best High Protein Mac and Cheese Recipe
This protein-packed stovetop mac combines fiber-rich whole grain pasta, creamy low-fat milk, chicken, broccoli and cheddar cheese for the ultimate healthy comfort food. It takes just 30 minutes start to finish!
Ingredients:
- 8oz whole grain elbow pasta
- 3 cups low-fat milk
- 1⁄4 cup all-purpose flour
- 2 cups shredded cheddar cheese
- 1 head broccoli, chopped into florets
- 1 boneless, skinless chicken breast
- 1⁄4 cup whole wheat panko breadcrumbs
Directions:
Bring a large pot of salted water to a boil. Cook pasta according to package directions. Drain, reserving 1 cup of pasta cooking water.
Meanwhile, heat milk in a saucepan over medium heat until just beginning to simmer. Whisk in flour and continue cooking and stirring for 2 minutes until thickened. Turn heat to low and stir in cheese until smooth and melted. Set aside.
In a skillet coated with cooking spray, cook diced chicken breast over medium-high heat until browned and cooked through, about 6 minutes. Transfer to a plate. In the same pan, cook broccoli with a splash of water for 2-3 minutes until crisp-tender.
Add pasta, broccoli, chicken and reserved pasta water to cheese sauce. Stir gently to combine. Season with salt and pepper to taste. Sprinkle with whole wheat breadcrumbs before serving.
Enjoy this nutritious one-pan high protein mac and cheese on its own or with your favorite veggies on the side for a filling, balanced meal!
FAQs
Why is protein important in mac and cheese?
Adding extras sources of protein to mac and cheese, like chicken, Greek yogurt and beans, helps keep you feeling fuller for longer. The protein also provides sustained energy and helps build and repair muscle tissue.
What can I substitute for cheese in mac and cheese?
Some good dairy-free subs for cheese include nutritional yeast, which gives a delicious cheesy umami flavor, and blended vegetables like butternut squash or carrots to replicate that creamy texture.
Is whole grain pasta better in mac and cheese?
Yes, using whole grain instead of refined white pasta adds more protein, fiber and important nutrients to macaroni and cheese recipes. Popular options are whole wheat or protein-enriched pasta.
How long does high protein mac and cheese last?
Leftover homemade mac and cheese made with chicken or other protein-rich ingredients will last 3-4 days refrigerated. You can also freeze individual portions for easy reheating later on up to 3 months.
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.
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