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Breakfast Mac and Cheese

If eating mac and cheese for breakfast is wrong, I don’t wanna be right. Because this breakfast mac and cheese is loaded with flavor and is low key a super filling, high volume meal.

How filling?

Two servings weighs roughly 3/4 pound and has just 470 calories. Unlike your avocado toast, that’s a BIG breakfast!

one serving of the breakfast mac and cheese on a plate overlooking the baking dish of mac and cheese
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How to Make Breakfast Mac and Cheese

As usual, this breakfast mac and cheese is super easy to make. If you can cook pasta (or microwave pre cooked pasta) and scramble eggs, you’re ready to rock.

pasta boiling in water, scrambled eggs in a skillet, and cheese sauce with sausage mixed into the scrambled eggs

I love customizable recipes, and this one certainly fits the bill. Here are a few quick tips on ways to make this breakfast mac and cheese even lower calorie:

  • use all egg whites instead of using the four whole eggs
  • omit the sausage or use chicken/turkey bacon instead
  • swap the crispy topping for an extra serving or two of cheese
  • use half the amount of pasta

I’ll include specifics on things like the egg whites substitution in the recipe card below.

cooked pasta in a 13x9 baking dish, scrambled egg and cheese mixture mixed with the pasta in the baking dish, and a the breakfast mac and cheese topped with a corn flake topping

The recipe calls for Banza pasta shells, which are a chickpea pasta that’s higher in protein and lower in carbs than traditional wheat pasta. Feel free to use any pasta you’d like, though.

For more recipes you can make with the Banza pasta shells, check out my 5-ingredient BBQ chicken mac and cheese or taco pasta bake.

the breakfast mac and cheese with a corner cut out of it in the baking dish

If you don’t have Banza on hand, regular pasta works just fine. I compared protein pasta options against standard pasta for my ultimate protein mac and cheese recipe and found the macro differences on a per serving basis to be rather small.

Other Breakfast Mac and Cheese Ingredient Notes

If you wanted to use something other than the light alfredo sauce, you could use more Greek yogurt and add more cheese or a bit of light butter to the sauce. Or you could upgrade the sauce by making something like the gouda cheese sauce in my bacon gouda breakfast enchiladas.

You’ll find the turkey sausage crumbles near the bacon and breakfast sausage in your grocery store. If you have trouble finding it, you can use reduced fat pork sausage or my homemade chicken breakfast sausage recipe instead.

And because I know you’re wondering, yes, you can use Frosted Flakes instead of Corn Flakes for the topping. Don’t tell anyone, but I actually used Frosted Flakes in my first test batch. It adds a contrasting sweetness that’s actually really great if you wanted to add some spice to the dish with black pepper or hot sauce.

breakfast mac and cheese from the corner of a 13x9 baking dish

If you make this breakfast mac and cheese, I want to see it! Take a photo of your creation and tag me on Instagram @mason_woodruff.

one serving of the breakfast mac and cheese on a plate overlooking the baking dish of mac and cheese

Breakfast Mac and Cheese

Yield: 10 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

A lower calorie, lower carb mac and cheese with cheesy scrambled eggs, sausage, and a crisp Corn Flake topping. 


  • 8 oz Pasta Shells, I used Banza chickpea pasta
  • 4 large Eggs
  • 1 1/2 C (368g) Liquid Egg Whites
  • 3/4 C (180g) Light Alfredo Sauce
  • 1/2 C (113g) Fat Free Greek Yogurt
  • 1/2 C (56g) Cheddar Cheese, I used shredded
  • 9.6 oz bag Jimmy Dean Turkey Sausage Crumbles, or your choice of meat
  • 2 Tbsp (28g) Light Butter, I used Land O' Lakes with canola
  • 2 C (56g) Corn Flakes, crushed


  1. Preheat an oven to 400F.
  2. Cook the pasta according to its packaging.
  3. Whisk the eggs and egg whites together before adding to a large skillet over medium heat. Fully cook.
  4. Add the alfredo, yogurt, cheddar, and sausage to the cooked eggs and heat until the cheese is fully melted, stirring well.
  5. Drain the water from the cooked pasta and add it to a 13x9 glass baking dish. Pour the egg mixture of the pasta and stir well.
  6. Melt the butter and add to the crushed corn flakes. Stir well before adding over the top of the pasta and egg mixture.
  7. Bake for 12-15 minutes or until the corn flake topping is golden brown.


  • Each serving has 6 WW Smart Points (blue plan).
  • Macros per serving without the crisp topping: 201 calories, 20g protein, 15g carbs, and 8g fat
  • If you're using all egg whites, use 2 1/3 C (570g) liquid egg whites. 
  • To omit the alfredo sauce, add 1/2 C (113g) Greek yogurt and an extra 1/2 C (56g) cheese (cheddar or mozzarella get my vote). 
Nutrition Information:
Yield: 10 Servings Serving Size: 1 C (165g)
Amount Per Serving: Calories: 235Total Fat: 9gCarbohydrates: 20gProtein: 21g

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More Healthy Breakfast Recipes You Might Like

Katelynne Hinckley

Monday 29th of November 2021

This is hands down my favorite meal prep breakfast! I leave out the cornflakes/topping and it’s lower calorie without it. I also add more egg whites and have found it doesn’t compromise taste. I found a low calorie Alfredo sauce elsewhere online that I make to go with it since my store doesn’t sell that and it works great!


Sunday 10th of October 2021

I made this for meal prep this week and the cornflakes + hot sauce combo is so damn tasty! Can't wait to eat this in the morning! 10/10 will definitely make this again.


Wednesday 7th of October 2020

Pasta for breakfast. Sold. This was my second Mason dish and I followed the ingredients and steps exactly as shown. I did omit (forgot to buy) the light alfredo so used the recommended 1/2 C Greek yogurt and an extra 1/2 C cheddar. Loved the macros on this and it tastes delicious!


Wednesday 1st of January 2020

I made this for our Christmas brunch and it was delicious. Super easy & yummy! Definitely a keeper.


Wednesday 27th of November 2019

I followed the recommendation from someone Proton Party facebook group to put this over crescent rolls and my life is forever changed. If I opened a restaurant this would go on the menu and may be the only thing on the menu because it's that good. To do this version you press 8 crescent rolls (or find the dough sheet that is equivalent to 8 rolls but with no cuts) into the bottom of a 9x13 baking dish, sprinkle the turkey sausage crumbles over the top of the crescent rolls, sprinkle the cheese over that (I've used sharp cheddar once, Monterrey Jack once, reduced fat fiesta blend twice, and then a combination of whatever I have on hand), and then pour the egg + egg white + alfredo + Greek yogurt mixture over the top of that. Bake at 350 for 30-35 minutes or until the eggs are set. I have it set in MyFitnessPal as 8 servings which is a HUGE portion and each serving comes out to 303 calories - 17 F, 16 C, 21 P when using full fat sharp cheddar cheese. Be wary of using lower fat cheeses because they won't melt as well but it would help cut some of the fat from each serving. I've made this and then refrigerated in single servings and reheated in the microwave for 1:30 at 60% power and it's still perfection!

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