8 Simple Ingredients That Add Protein to Mac and Cheese

Mac and cheese generally supplies plenty of carbohydrates and fats. You can make this cozy and filling dish more nutritionally balanced by adding protein, and you have more choices than you might expect.

1. Lean Beef

One simple way to add protein while minimizing extra fat in mac and cheese is to add lean cuts of beef:

• Ground beef (93% fat-free) adds nearly 12 grams of protein in 2 ounces to a serving of mac and cheese. You can add it cooked, sprinkled as a topping, or mix it in before baking.
• Shredded roast beef, using trimmed, lean chuck roast, adds about 23 grams of protein in 3 ounces.

2. Lean Pork

Lean pork is low calorie and high protein, so don’t overlook it as an option for upping your mac and cheese game:

• Pork loin roast, trimmed to remove the fat, has 22 grams of protein in 3 ounces. Shred it to mix it in to your mac and cheese.
• Uncured Canadian bacon provides some of the taste of American-style bacon without the nitrates and with less fat. Try two slices cooked, diced, and added to the dish or served on top. It supplies about 11 grams of protein, about 1.5 grams of fat, and has just over 60 calories.

3. Chicken

Poultry can be a great choice when it comes to adding protein to mac and cheese:

• Diced chicken sautéed with garlic, thyme, and parsley makes an herb-packed addition. Two ounces will add more than 12 grams of protein and only about 60 calories.
• A rotisserie chicken is a good option if you’re short on time when making mac and cheese. Remove the skin before adding it to the dish.
• Ground chicken mixes easily into mac and cheese. Brown it, crumble it, and combine it with the other ingredients to add almost 20 grams of protein in 3 ounces.

4. Turkey

You can add turkey in various ways:

• Low-fat turkey sausage will add a layer of flavor. Two ounces, sliced or diced, contains a little over 8 grams of protein and slightly less than 5 grams of fat.
• Ground 93% lean turkey is an easy addition, with about 10 grams of protein per 2 ounces and 5 grams of fat.
• Diced turkey breast gives the dish a different texture than ground turkey, and 2 ounces adds 9 grams of protein.

5. Seafood

Shellfish is high in protein and low in calories, and it can add a slightly sweet flavor to mac and cheese. Some seafood options are:

• Shrimp has 20 grams of protein per 3 ounces and only 84 calories.
• Lobster chunks add 16 grams of protein per 3 ounces in a dish of mac and cheese.
• Crab contains 15 grams of protein in 3 ounces.

6. Legumes

Legumes (beans, peas, and lentils) can add protein to mac and cheese. Consider these:

• Edamame, or young soybeans, are mild in flavor and have a slightly nutty texture that goes well with mac and cheese. A half cup of edamame adds about 9 grams of protein.
• Green peas are another option. One cup provides a little over 4 grams of protein.
• Cooked beans can be an earthy addition to mac and cheese. Per half cup, canned black beans contain 7 grams of protein, pinto beans 6 grams, and white beans 9.5 grams.
• Tofu is a soybean-based product that is low in calories and takes on other flavors easily. Firm tofu can be baked or sautéed, and 3 ounces adds 9 grams of protein.

7. Nuts

Nuts can add flavor and texture, in addition to protein:

• Crumbled walnuts will add a savory taste as well as texture, along with 5 grams of protein in a quarter cup.
• Toasted and ground almonds mixed with bread crumbs as a topping is another option, and the almonds add 6 grams of protein per quarter cup.

8. Dairy

If you’re making your mac and cheese from scratch, remember that some cheeses have more protein than others. Protein-friendly options are:

• Ricotta adds lightness and a mild, slightly sweet flavor. One half cup of part skim ricotta contains 14 grams of protein.
• Cottage cheese can also lighten the dish, and 1/2 cup of 2% fat cottage cheese has about 12 grams of protein, and about 90 calories.
• Parmesan, grated to release its nutty, savory taste, contains about 8 grams of protein in 1 ounce.
• Cheddar, the go-to choice for mac and cheese, supplies 6.5 grams of protein per ounce.
• Greek yogurt can substitute for some of the cheese (and fat) in your mac and cheese. A single serving container of nonfat Greek yogurt adds creaminess to the dish as well as 16 grams of protein and only about 1 gram of fat.