Breakfast Mac and Cheese

By Mason WoodruffUpdated May 06, 2026, Published Feb 28, 2019

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

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Reader Rating

Calories 235 kcal

Protein 21 g

Carbs 20 g

Fat 9 g

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

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. The cottage cheese blend from my Hawaiian macaroni salad might be a good way to boost the protein content.

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 my homemade version or reduced fat pork sausage. I also have a recipe for homemade chicken breakfast sausage patties in case you’re looking to make breakfast sandwiches as well.

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.

4.81 from 41 votes

Servings: 10 servings

Breakfast Mac and Cheese

By Mason Woodruff

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

Prep: 10

Cook: 25

Total: 35

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Ingredients

▢ 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

Instructions

Preheat an oven to 400F.
Cook the pasta according to its packaging.
Whisk the eggs and egg whites together before adding to a large skillet over medium heat. Fully cook.
Add the alfredo, yogurt, cheddar, and sausage to the cooked eggs and heat until the cheese is fully melted, stirring well.
Drain the water from the cooked pasta and add it to a 13×9 glass baking dish. Pour the egg mixture of the pasta and stir well.
Melt the butter and add to the crushed corn flakes. Stir well before adding over the top of the pasta and egg mixture.
Bake for 12-15 minutes or until the corn flake topping is golden brown.

Notes

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

Serving: 1C (165g), Calories: 235kcal, Carbohydrates: 20g, Protein: 21g, Fat: 9g

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Mason Woodruff

I’m Mason Woodruff, and I’ve been writing about fitness and food since finishing a nutrition degree in 2014. After working as a strength and nutrition coach, I realized cooking is a skill most fitness enthusiasts could use some help with. I’ve been creating recipes for home cooks ever since.