Healthy Mac

Why This Works

We’re making a restaurant-quality mac & cheese that still fits into your nutrition goals. The secret?

• Kaizen Pasta: high-protein, lower-carb, amazing bite.

• Freshly shredded cheese: smooth, luscious melt — no pre-shredded nonsense.

• Smart technique: a light roux + yogurt for creaminess without cream.

Other good options if Kaizen isn’t available: Barilla Protein+ (milder, classic flavor) or Banza chickpea pasta (higher fiber, slightly nutty).

Ingredients (4 servings)

• 8 oz Kaizen pasta (or sub Barilla Protein+ or Banza)

• 1 tbsp unsalted butter

• 1 tbsp all-purpose flour (or whole wheat flour for extra fiber)

• 1 ½ cups skim milk (warm)

• ½ cup chicken broth (unsalted, for depth with fewer calories)

• 3 oz sharp cheddar (block, freshly shredded)

• 2 oz Gruyère or Fontina (block, freshly shredded – melts perfectly)

• ¼ cup plain 2% Greek yogurt

• 1 tsp Dijon mustard

• ½ tsp smoked paprika

• Salt + black pepper to taste

Optional Finishing:

• ½ oz Parmigiano Reggiano (grated in at the end)

• Toasted panko breadcrumbs (for a golden top if you bake it)

Method

1. Cook the Kaizen pasta
   Salt your water generously. Cook until just shy of al dente (Kaizen holds texture well). Drain, drizzle with a touch of olive oil, and set aside.

2. Make a light roux
   Melt butter in the same pot. Whisk in flour, cooking 1–2 minutes until lightly golden and nutty.

3. Add liquids
   Slowly whisk in warm milk and broth. Stir constantly until smooth and lightly thickened, about 5 minutes.

4. Cheese time
   Turn off the heat. Stir in cheddar and Gruyère a handful at a time until silky. Add Greek yogurt, Dijon, paprika, and seasoning. Taste and adjust.

5. Combine
   Fold pasta into the sauce until fully coated.

6. Serve or bake

   • For stovetop: serve creamy and hot right away.

   • For baked: transfer to a buttered dish, sprinkle with Parm + toasted panko, and broil 2–3 minutes until golden.

Nutrition (per serving, with Kaizen pasta)

• Calories: ~350

• Protein: 31g

• Carbs: 32g

• Fat: 11g

(Using Barilla Protein+ or Banza will shift macros slightly — Kaizen wins for protein and carb balance.)

Kev’s Notes

• Kaizen pasta has the best chew and macro profile — but use what you can find.

• Always shred cheese from the block for that real melt.

• Dijon + smoked paprika = the subtle “chef’s touch” that makes this mac taste next-level.

If you loved this lighter take on mac and cheese, check out more high-protein comfort food recipes on KevEats.com/recipes-more.
Don’t forget to tag me on Instagram @KevTheDietitian if you make this—I love seeing your recreations!