Breakfast Mac and Cheese

Breakfast Mac and Cheese

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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! 

three images of the breakfast mac and cheese with title text on a white banner in the center

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. 

And if you wanted to save time, you could even use something like Barilla Ready Pasta like I use in my one-pan garlic parmesan chicken pasta recipe.

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

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. 

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. Or you can join my free Facebook group and share it with the Proton Party.

one serving of the breakfast mac and cheese on a plate overlooking the baking dish of mac and cheese
5 from 3 votes

Breakfast Mac and Cheese

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

Course Breakfast
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 10 servings
Calories 235 kcal
Author Mason Woodruff


  • 8 oz Pasta Shells I used Banza chickpea pasta
  • 4 large Eggs
  • 1 1/2 C (368g) Liquid Egg Whites
  • 1 1/2 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.

    pasta shells cooking in water
  3. Whisk the eggs and egg whites together before adding to a large skillet over medium heat. Fully cook.

    scrambled eggs in a skillet
  4. Add the alfredo, yogurt, cheddar, and sausage to the cooked eggs and heat until the cheese is fully melted, stirring well.

    cheese sauce and sausage added to the scrambled eggs
  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.

    cheese and sausage scrambled eggs mixed with macaroni
  6. Melt the butter and add to the crushed corn flakes. Stir well before adding over the top of the pasta and egg mixture.

    breakfast mac and cheese with a corn flake topping before baking
  7. Bake for 12-15 minutes or until the corn flake topping is golden brown.

Recipe Notes

  • Each serving has 6 Smart Points.
  • 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 Facts
Breakfast Mac and Cheese
Amount Per Serving (165 g or 1 cup)
Calories 235 Calories from Fat 81
% Daily Value*
Fat 9g14%
Carbohydrates 20g7%
Protein 21g42%
* Percent Daily Values are based on a 2000 calorie diet.

More Healthy Breakfast Recipes You Might Like

If you’re a fan of savory, high volume breakfasts, you’ll want to check out my breakfast chili that has just 100 calories per serving. 

breakfast chili in a bowl and in a larger bowl over hash browns with cheese, avocado, and two fried eggs

And if you need another meal prep friendly option, my everything bagel crescent roll breakfast pizza is great reheated! 

everything bagel breakfast pizza

1 thought on “Breakfast Mac and Cheese”

  • 5 stars
    MAde this morning and really enjoyed how they came out! Thinking of throwing in a little bacon next time too for a little more flavor

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