Creamy Baked Mac and Cheese (High-Protein Version)

🧀🥣 Creamy Baked Mac and Cheese (High-Protein Version)

Classic comfort food transformed into a protein-packed, muscle-friendly dish — creamy, cheesy, and satisfying, Abrar.

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🛒 Ingredients (Serves 4–6)

• 250g high-protein pasta (or whole wheat macaroni)

• 400g cooked chicken breast or lean turkey, diced (optional for extra protein)

• 2 cups low-fat shredded cheddar cheese

• ½ cup light cream cheese

• ¾ cup nonfat Greek yogurt

• 1 cup unsweetened almond milk (or milk of choice)

• 2 tbsp Dijon mustard

• 1 tsp garlic powder

• ½ tsp smoked paprika

• ½ tsp black pepper

• Optional protein boost: 1 scoop unflavored whey protein

Topping

• ¼ cup whole wheat breadcrumbs or crushed high-protein crackers

• 2 tbsp grated parmesan

• Optional: 1 tbsp melted butter

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👩‍🍳 Instructions

1. Preheat oven to 190°C (375°F). Grease a 9×13-inch baking dish.

2. Cook pasta 1–2 minutes less than package instructions (al dente). Drain.

3. Make cheese sauce:

   • In a saucepan, combine cream cheese, Greek yogurt, milk, mustard, garlic powder, paprika, and pepper.

   • Heat over medium-low, stirring until smooth.

   • Stir in shredded cheddar and whey protein (if using).

4. Combine pasta and chicken: Toss pasta and diced chicken into the cheese sauce.

5. Assemble casserole: Pour mixture into the baking dish. Sprinkle breadcrumb/parmesan topping evenly.

6. Bake: 15–20 minutes until bubbly and golden on top.

7. Let cool 5 minutes before serving.

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📊 Nutrition (Per Serving – Approx., 6 servings)

• Calories: ~450

• Protein: 40–48g

• Carbs: 28–32g

• Fat: 18g

(Macros vary depending on pasta, cheese, and protein used.)

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💪 Tips to Boost Protein

• Use 500g chicken breast for 50g+ protein per serving

• Add ½ cup cottage cheese to cheese sauce

• Use extra-high-protein pasta

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🔥 Lower-Carb / Cutting Version

• Replace pasta with cauliflower florets or shirataki macaroni

• Use Greek yogurt instead of cream cheese

• Reduce shredded cheese slightly

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🍽 Serving Ideas

• Serve with steamed broccoli or green beans

• Sprinkle extra parmesan or paprika for garnish

• Add a side of lean protein if skipping chicken