I used to think “high protein” and “creamy mac and cheese” could never belong in the same sentence, but this recipe changed my mind completely.
It’s cheesy, rich, and comforting just like the classic version, except it quietly sneaks in a serious protein boost that keeps you full for hours. Perfect for busy weeknights, post gym dinners, or whenever you just want something warm and cheesy without the guilt.
Quick Info
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Total Time | 25 minutes |
| Servings | 4 servings |
Ingredients
- 12 oz (340g) elbow macaroni or any short pasta
- 1 cup cottage cheese (full fat or low fat)
- 1 ½ cups shredded sharp cheddar cheese
- 1 cup milk (regular or high protein milk)
- ½ cup unflavored protein powder or unflavored whey powder
- 1 tablespoon cornstarch
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper
Directions
Step 1: Cook the pasta
Boil the macaroni in salted water according to the package instructions. Drain well and set the pot aside, don’t wash it, you’ll need it again in a bit.
Step 2: Blend the sauce
Add the cottage cheese, milk, protein powder, cornstarch, garlic powder, onion powder, smoked paprika, salt, and pepper to a blender. Blend everything until it turns smooth and creamy, with no lumps left.
Step 3: Cook the sauce
Pour the blended mixture back into the same pot you used for the pasta. Place it over medium low heat and stir constantly for 6 to 8 minutes, until the sauce thickens slightly and starts to bubble gently.
Step 4: Add the cheddar cheese
Lower the heat and stir in the shredded cheddar cheese, a little at a time, until it melts completely into the sauce.
Step 5: Combine and serve
Add the cooked pasta back into the pot and mix everything together until every piece is coated in that creamy cheese sauce. Serve warm right away.
Recipe Notes
1. Blending is the secret step
Don’t skip the blender step, mixing the protein powder in by hand can leave you with clumps instead of a smooth sauce.
2. Swap the pasta type
Any short pasta like shells, cavatappi, or penne works well here, just make sure it’s a similar size to macaroni so it cooks evenly.
3. Make it dairy heavier or lighter
Using full fat cottage cheese and whole milk gives the creamiest results, but low fat versions work fine too if you prefer a lighter dish.
4. Store and reheat properly
Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop with a splash of milk to bring back the creamy texture, since the sauce tends to thicken as it sits.
Nutrition Information
Per Serving (Approximate)
| Nutrient | Amount |
| Calories | 480kcal |
| Carbohydrates | 45g |
| Protein | 42g |
| Fat | 15g |
| Saturated Fat | 8g |
| Cholesterol | 45mg |
| Sodium | 620mg |
| Fiber | 2g |
| Sugar | 6g |
Note: Nutrition values are approximate and may vary depending on the ingredients, portion sizes, and brands used.
Frequently Asked Questions
Can I use a flavored protein powder instead of unflavored?
It’s best to stick with unflavored protein powder or whey powder. Vanilla or chocolate flavors will completely change the taste of the sauce, and not in a good way.
Can I make this recipe ahead of time?
You can, but mac and cheese sauces made with protein powder tend to thicken a lot once they cool. It’s best enjoyed fresh, but if you do make it ahead, add a splash of milk while reheating.
Does this freeze well?
Freezing isn’t recommended, since the cheese sauce can turn grainy or separate once thawed. It’s best made and eaten fresh or stored in the fridge for a few days.
Can I skip the protein powder?
Yes, you can leave it out if you don’t have any on hand, but the protein content will drop and the sauce won’t be quite as thick and creamy.
What if I don’t have cottage cheese?
Cottage cheese is what gives this recipe its protein boost and creaminess, so it’s best not to skip it. If you really need a substitute, ricotta cheese can work, though the protein count will be a bit lower.
Tried this recipe? I’d love to hear how it turned out — drop a comment below!