Why this hits
- 42g of protein in a kraft-blue-box-shaped comfort meal that takes one mug and one spoon
- blended cottage cheese is the cheat code for the creamiest mac sauce you have ever not actually made
- three cheeses doing three different jobs: cottage for protein and creaminess, cheddar for melt and color, parmesan for the salty grown up edge
- no roux, no flour, no babysitting a sauce. you stir, you microwave, you eat
- this is the blueprint. the buffalo hot cheeto version, the bacon ranch version, the truffle version, they all start here
Kel’s Tips
- Blend the cottage cheese, every time. I have said this in every mug recipe and I will keep saying it. Thirty seconds with an immersion blender turns it into the creamiest cheese sauce base you have ever not made. The texture difference is not subtle.
- The mustard powder is the move. A pinch of dry mustard is what makes this taste like real mac and cheese instead of “pasta with melted cheese on it.” It is in every good cheddar sauce on earth, including the one in the blue box. Trust me on this.
- Push past 45g of protein. Stir in another 2 tbsp of the blended cottage cheese, or top with a soft boiled egg, or shred 2 oz of rotisserie chicken in at the cheese stage. Easy 10g add.
- Want it thicker like a baked mac? Skip the milk loosener at the end. Top with 1 tbsp of crushed protein chips (Quest BBQ or Wilde) and microwave 20 more seconds for a crusty top.
- The remix lane. Add 2 tbsp of buffalo sauce and crushed Hot Cheetos for the buffalo hot cheeto version. Add chopped chicken and a teaspoon of ranch seasoning for bacon ranch. Add a half teaspoon of truffle oil and extra parm for the fancy one. The base recipe carries.
Nutrition (per mug)
Macros estimated with Banza elbows, Good Culture 2% cottage cheese blended, Cabot 50% reduced fat sharp cheddar, real parmigiano reggiano, Fage 0% greek yogurt, and 2% milk. Numbers shift slightly with brand swaps, especially on the pasta and the cheddar.
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High Protein Mug Mac and Cheese
by Kelton
A 7 minute high protein mac and cheese you make in one mug. 42g of protein, no roux, no stove, no protein powder aftertaste. Blended cottage cheese is the creamy base, sharp cheddar does the melt, and a pinch of dry mustard powder makes it taste like the blue box you grew up on. Single serving, one spoon, and the foundation recipe every other mac and cheese on the site builds from.
Ingredients
- 50g high-protein elbow pasta (Banza or Barilla Protein+ both work)
- 0.8 cup water
- 1/2 cup low-fat cottage cheese, blended completely smooth
- 1/3 cup shredded reduced-fat sharp cheddar
- 1 tbsp finely grated parmesan
- 2 tbsp nonfat plain greek yogurt (Fage 0% is my default)
- 1 tbsp milk, to loosen if needed
- 1/3 tsp kosher salt
- 1/4 tsp garlic powder
- 1/8 tsp dry mustard powder (do not skip, it is the secret)
- fresh cracked black pepper, to finish
Instructions
- Add the pasta and water to a large microwave-safe mug. Use a tall one, this stuff foams. Microwave uncovered on high for 4 minutes, stopping at the 2 minute mark to stir so it does not boil over.
- While the pasta cooks, blend the cottage cheese in a small blender or with an immersion blender until completely smooth. Thirty seconds. This step is the entire recipe, do not skip it.
- Check the pasta. It should be al dente with a little starchy water still in the mug. Too wet, microwave 30 more seconds. Too dry, splash in another tablespoon of water.
- Stir in the blended cottage cheese, shredded cheddar, parmesan, greek yogurt, salt, garlic powder, and mustard powder. Stir hard. Microwave 45 seconds. Stir again for 20 seconds straight until the sauce tightens up and the elbows look glossy and coated.
- If it looks too thick, splash in the milk and stir. Crack black pepper over the top and eat directly from the mug.
Notes
Macros estimated with Banza elbows, Good Culture 2% cottage cheese blended, Cabot 50% reduced fat sharp cheddar, real parmigiano reggiano, Fage 0% greek yogurt, and 2% milk. Numbers shift slightly with brand swaps, especially on the pasta and the cheddar.
Want more protein? Stir in another 2 tbsp of the blended cottage cheese, or top with a soft boiled egg, or shred 2 oz of rotisserie chicken in at the cheese stage. Easy 10g add and you are at 50g of protein per mug.
The remix lane. Add 2 tbsp buffalo sauce plus crushed Hot Cheetos for the buffalo version. Add chopped chicken plus a teaspoon of ranch seasoning for bacon ranch. Add a half teaspoon of truffle oil plus extra parm for the fancy one.
