High-Protein Mac and Cheese with Cottage Cheese

Ingredients

• 2 cups Elbow Macaroni (dry; any variety; can substitute chickpea pasta for higher protein and gluten‑free)
• 1 each Yellow Zucchini (medium, diced)
• 0.5 each White Onion (half, diced)
• 4 cloves Garlic (minced)
• 1 tablespoon Light Olive Oil (for sautéing)
• 2 teaspoons Salt (for pasta water and sauce; adjust to taste)
• 0.67 cup Cottage Cheese (any curd, low‑fat or full‑fat)
• 2 tablespoons Unsalted Butter (softened, cut into cubes)
• 2 oz Cream Cheese (softened; about half a standard 8‑oz block)
• 0.67 cup Milk (any variety; almond milk preferred)
• 0.5 teaspoon Paprika (for subtle smoky flavor)
• 2 cups Shredded Cheddar Cheese (mix of sharp orange cheddar and white cheddar; shredded from block for best melt)

Instructions

1. Dice vegetables and mince garlic

   Dice the yellow zucchini, dice half of the white onion, and mince the four garlic cloves. Keep pieces uniform for even cooking.

   Time: PT10M

2. Cook elbow macaroni

   Bring a large pot of water to a rolling boil, add 1‑2 teaspoons of salt, then add 2 cups of elbow macaroni. Cook until al dente, about 8 minutes, stirring occasionally.

   Time: PT8M

   Temperature: boiling

3. Sauté zucchini and onion

   Heat the frying pan over medium‑high heat, add 1 tablespoon light olive oil, then add the diced onion and zucchini. Sprinkle with a pinch of salt, cover, and cook 1‑2 minutes. Add the minced garlic, stir, replace the lid and continue cooking 5‑7 minutes until vegetables are soft.

   Time: PT6M

   Temperature: medium-high

4. Drain cooked macaroni

   When the pasta is al dente, pour it into a colander to drain. Transfer briefly to paper towels on a cutting board to remove excess water.

   Time: PT2M

5. Blend cheese and vegetable sauce

   In a high‑speed blender or food processor combine the sautéed vegetables, 2/3 cup cottage cheese, 2 tbsp butter, 2 oz cream cheese, 2/3 cup milk, ½ tsp paprika, 1 tsp salt, and 2 cups shredded cheddar mix. Blend on high for 1‑2 minutes until completely smooth, scrape down the sides, then blend an additional 20‑30 seconds.

   Time: PT3M

6. Mix pasta with sauce

   Return the drained macaroni to the large pot, pour the blended sauce over, and stir until every noodle is evenly coated.

   Time: PT2M

7. Let mac and cheese rest

   Cover the pot with a lid and let the dish sit for 30 minutes. This resting period allows the sauce to thicken and the flavors to meld. If the mixture becomes too thick, stir in a splash of milk.

   Time: PT30M

Nutrition Facts

Calories

350

Protein

20 g

Carbohydrates

35 g

Fat

15 g

Fiber

2 g

Ingredient Substitutions

• Instead of Elbow Macaroni: chickpea pasta, whole wheat pasta
• Instead of Yellow Zucchini: regular zucchini, yellow squash
• Instead of White Onion: red onion, yellow onion
• Instead of Garlic: garlic powder (½ tsp)
• Instead of Light Olive Oil: vegetable oil, canola oil
• Instead of Salt: sea salt
• Instead of Cottage Cheese: ricotta cheese (same amount)
• Instead of Unsalted Butter: margarine
• Instead of Cream Cheese: neufchatel cheese (same amount)
• Instead of Milk: soy milk, cow's milk
• Instead of Paprika: smoked paprika
• Instead of Shredded Cheddar Cheese: mozzarella, monterey jack

Equipment Needed

• Large Pot
• Frying Pan
• Cutting Board
• Chef’s Knife
• Measuring Cups
• Measuring Spoons
• Blender or Food Processor
• Colander
• Spatula

Critical Steps — Do Not Skip

• Cook pasta al dente (Step 2)
• Add garlic at the halfway point to avoid burning (Step 3)
• Blend sauce until completely smooth (Step 5)
• Allow the dish to rest so the sauce thickens (Step 7)

Chef Tips from the Video

• Shred cheese from a block rather than using pre‑shredded; it melts smoother.
• For extra protein, add a scoop of unflavored whey protein powder to the sauce (blend well).
• A pinch of nutmeg in the sauce adds a subtle warmth without being noticeable.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days. Reheat gently on the stove with a splash of milk.

Freezer: Can be frozen for up to 2 months. Thaw overnight in the fridge and reheat, adding extra milk to restore creaminess.

Room temperature: Do not leave at room temperature longer than 2 hours.

Make-Ahead Tips

• Sauté the vegetables up to 24 hours ahead and store in the fridge.
• Blend the cheese sauce ahead of time; reheat gently and add a little milk before mixing with pasta.
• Cook the pasta al dente, drain, toss with a little oil, and refrigerate; combine with sauce when ready to serve.

Frequently Asked Questions