Since about mid-December we’ve been focusing on eating more protein. I wouldn’t say we’re dieting per say, at least it certainly doesn’t seem like we’re dieting when I eat the food that we’re eating. But we’re being more intentional about eating more protein and less carbs. Not “no” carbs, I don’t do well when things are “off-limits” rather its just about better balance.
So what happens when you are trying to eat more protein and less carbs but you have a craving for mac ‘n cheese? One of the ultimate comfort foods during these cold months for me is pasta and mac ‘n cheese ranks at the top of comforting pasta dishes. We made a few thoughtful switches such as using chickpea pasta for added protein and changing up the cheese sauce with some cottage cheese and Fairlife milk (which is the highest protein milk I’ve found) and you end up with a bowl of mac ‘n cheese that comes in at over 39 grams of protein.
Take a look and tell me if this feels like dieting?
Oh and that 39 grams of protein is before adding on some delicious chicken on the side. Sorry, that recipe isn’t included but it was really just some sautéed chicken that we glazed. We’ve made this high protein mac ‘n cheese and topped it with chicken with various flavors, pulled pork, brisket, even leftover crab from Christmas (now let me tell you THAT was a treat!). Mac ‘n cheese is kind of like Forest Gump and shrimp for toppings, the list is basically endless.
Anyway back to the Mac ‘n Cheese, here’s what you need:
Put a large pot of water on to boil before you start to make the cheese sauce. Based on timing, I like to drop the pasta at about the same time as you put the sauce on the heat. I’ll remind you along the way.
So this cheese sauce actually turns out to be a lot easier than making a traditional roux. We are literally going to drop everything but the cheese into a blender, blend it well and then heat on low on the stove until thick. Finally, stir in the cheese and there you have it!
But before we walk through it in detail, let me share a little bit about the ingredients and how they are increasing our protein. Note your actual protein and calorie count might vary a bit based on the brands you buy and if you buy skim, 2% of full-fat versions.
- Cottage cheese is the primary base for our cheese sauce. The 2% version we have right now is 90 calories and 14 grams of protein per half cup. It also provides a thick, neutral dairy flavor to our sauce. And if you’re lactose intolerant, there are lactose free versions out there.
- Fairlife milk is ultrafiltered and higher in protein than normal milk. It’s also lactose free.
- Nutritional yeast adds a nutty, umami flavor that some people think is similar to parmesan, it helps us to use a little less cheese.
- Cornstarch is going to be our thickener in place of the butter and flour roux that is normally used to thicken a mac n cheese.
Back to the recipe. Into the blender we’re going to add cottage cheese, milk, nutritional yeast, cornstarch and salt and pepper. I honestly have never measured the salt, I use a healthy pinch. And I like a lot of pepper – you can taste and add more of both once you blend.
Blend it on high until the cottage cheese is smooth and there is no evidence of the curds.
Pour the sauce into a medium saucepan. I like to choose a pan that will have enough space for me to stir the pasta in at the end.
Speaking of the pasta, your pasta water should be boiling now. Add a couple pinches of salt to the water and drop your pasta. Warning – if you use the chickpea pasta like I do in this recipe – it foams up a lot, watch the heat and be prepared to stir often.
Heat the sauce over medium-low heat stirring frequently to constantly. Cornstarch needs to be heated to at least 144 degrees to start to thicken and reaches full thickening potential at 203 degrees so you do not want to bring this to a full boil. It will start to lose it’s thickening power if heated for too long. If you like to geek out as much as me, check out this article from Serious Eats all about cornstarch.
The sauce is ready when you can swipe a finger on the back of the spoon and it doesn’t fill in.
Now reduce the heat to low and stir in some grated cheddar. I like to use a sharp cheddar here for the flavor.
Now this next step might be a little bit controversial and I would consider optional. But since we are only adding a small amount of real cheese (because real cheese has a lot of fat/calories for the amount of protein it adds) you can also add some cheese powder. Yes, like the stuff you get in a box of Kraft mac’n cheese. I like Big Daddy Mac Mix (#EarnsCommission) which also comes in a version without any dyes, which I’ve since switched to since I took this photos (partially because the price reduced and it was cheaper – bonus!). This stuff really bumps up the cheese flavor.
Here’s what the sauce looks like when we’re done.
Your pasta should be about done, drain it and add it to the cheese sauce.
Stir it all together.
Serve it up on it’s own or with the protein of your choice on the side.
- 8 oz of high protein pasta
- 20 oz cottage cheese
- 1 c high protein milk, such as Fairlife, I used 2%
- 4 t nutritional yeast
- 2 T cornstarch
- Salt and pepper
- 1 c shredded sharp cheddar cheese
- 1-2 T Big Daddy Mac Mix (or other cheese powder) – optional
- 8 ounces high protein pasta (such as Banza)
- Bring a large pot of water to boil, while you make the cheese sauce. When water comes to a boil, add salt. Drop your pasta into the water at approximately the same time as you transfer your cheese sauce to the saucepan to heat. Watch the water temp and stir frequently as it will foam. Cook according to package directions and drain.
- Combine cottage cheese, milk, nutritional yeast, cornstarch and salt and pepper to taste in a blender. Blend on high until completely smooth.
- Transfer to medium sauce pan and turn on the heat to medium-low. Gently heat while stirring until mixture thickens and a streak remains when you wipe the back of a spoon with your finger. Do not bring to a full boil.
- Lower heat and stir in shredded cheese. Stir in cheese powder, if using.
- Combine pasta with sauce.
- Serve.
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