Low Carb Mac & Cheese 🧀
Registered Dietitian Tip: Lower carb high protein mac and cheese is an easy tweak! Let me tell you how to make it! Cooking the pasta the day before and cooling in the fridge overnight before making your mac and cheese converts the pasta starch into resistant starch which acts more like fiber in the body. This is a physiochemical reaction called retrogradation which reduces the glycemic response by around 40%!!! Essentially making your pasta lower carb. A one cup serving of this mac and cheese has 280 calories and 20 g protein and around 40% fewer carbs!
Cook a protein pasta the day before and cool the plain pasta in the fridge overnight. You can boil your pasta in chicken bone stock for a more rich flavor and more protein! The pasta I recommend is in the comments.
For your cheese sauce:
1 cup of LOW FAT cottage cheese
2 cups of grated LOW FAT sharp cheddar. (Grate it yourself by hand so it is super melty)
1 cup of Fairlife LOW FAT milk
1 T cornstarch
Spice blend:
1/2 tsp salt (more to taste)
1/2 tsp black pepper
1/2 tsp garlic powder
1/2 tsp paprika
1/2 tsp yellow mustard
You will also need an extra 1/2 cup of grated cheese for topping.
Blend all the cheese sauce ingredients (minus the spices) until smooth. Heat in a pan until it is bubbly. Add in your spices.
Mix your cold pasta into the cheese sauce. Pour into a greased baking dish. (I use avocado oil spray).
Top with remaining low fat cheese and bake on 375 around 15 to 20 minutes or until top is melty and bubbly.
If you're looking for a comforting dish without the heavy carb load traditional mac and cheese brings, this low carb mac & cheese recipe is a game-changer. What I love most about this recipe is the smart use of retrogradation—cooking pasta ahead and chilling it overnight turns some starch into resistant starch, which acts more like fiber. This simple step can significantly lower the glycemic response and carb count, making it perfect for those managing blood sugar or cutting carbs. In my own experience, cooking protein-enriched pasta in chicken bone broth adds a rich, savory depth you won't get from just water. Plus, the broth infuses extra protein and nutrients into the dish, which pairs perfectly with the low-fat cottage cheese and sharp cheddar sauce. Grating the cheddar by hand really makes a difference too, allowing it to melt smoothly for a creamy texture. The spice blend is another highlight—ingredients like paprika and yellow mustard add subtle warmth and tang, lifting the flavors without overpowering. Be sure not to skip the topping of extra grated cheese; it crisps up beautifully in the oven for a lovely contrast to the silky sauce. For anyone hesitant about trying lower carb pasta, protein pasta brands vary widely, but look for options with a higher fiber content to maximize health benefits. Also, cooling the pasta overnight is key; skipping this step can negate the carb-saving effects. This recipe is a great example of how small tweaks with ingredients and cooking techniques can transform a beloved comfort food into something that fits a healthier lifestyle without sacrificing flavor or satisfaction.
