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BBQ Crockpot Pork Tenderloin with Low Calorie Mac and Cheese

I’ve made lots of low calorie mac and cheese recipes because, well, duh. But smothering juicy, tender bbq crockpot pork tenderloin in mac and cheese and baking with a layer of melted cheddar on top really takes things to another level.

At first glance, this recipe may look a bit longer than my typical fare. An impasta, if you will.

Have no fear, though, it’s really two recipes in one. They’re both super simple on their own and customizable as always.

three photos of bbq crockpot pork tenderloin mac and cheese

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Ingredients for BBQ Crockpot Pork Tenderloin

If I had to describe this BBQ sauce, it would be my Carolina BBQ Crockpot Shredded Chicken recipe combined with a bit of Memphis-style BBQ flavor. There’s added sweetness and the tomato-based sauce you’d expect.

Here’s a look at what you’ll need aside from two pounds of pork tenderloin:

  • reduced sugar ketchup
  • yellow mustard
  • apple cider vinegar
  • worcestershire sauce
  • peeled garlic

And a handful of dry ingredients:

  • Swerve Brown (or light brown sugar – you could also skip this ingredient)
  • salt, pepper, paprika, and crushed red pepper (also optional)

spices and sauces in a bowl beside the crockpot with cooked pork

The BBQ pork tenderloin itself is crazy simple. Just mix everything together and throw in a slow cooker for about two hours. Then pull, shred, or chop (my choice for this recipe) and add it to some mac and cheese. You’ll be flyin’ high!

Ingredients for Low Calorie Mac and Cheese

I mentioned that I’ve made tons of mac and cheese recipes, but I’m 95% positive this is the best one to date. Here’s what you’ll need:

  • Banza elbows (or your choice of higher protein pasta)
  • fat free cream cheese
  • fat free Greek yogurt
  • shredded mozzarella
  • light butter

low calorie mac and cheese before going over the bbq crockpot pork tenderloin

And to make it extra cheesy:

  • cheddar powder (optional)
  • shredded cheddar (if you’re making a mac and cheese bake)

What is cheddar powder? 

Cheddar powder is essentially dehydrated cheddar cheese that can be reconstituted to make cheese sauces like you see with the cheese dipping sauce or used as a dry seasoning on popcorn or fries (like my nacho fries).

two nacho fries dipped in a low calorie cheese dip over a white plate with more fries

You may have to hunt this product down in stores so I order online. You can find what I use on my Amazon shopping list, if you’re interested.

Bringing Everything Together

Since there are technically two recipes here, you may want to mix and match. I’ve included the nutrition facts for both individual recipes in the recipe card below.

If you’re looking for other protein ideas to pair with the low calorie mac and cheese, check these out: 

You should also check out my BBQ chicken mac and cheese for some inspiration.

bbq pork mac and cheese bake on a plate beside the baking dish

Final Recipe Notes

I think that’s about it! Keep in mind, the crockpot pork tenderloin is difficult to mess up. Feel free to tweak the sauce ingredients and as long as you don’t overcook it, you’ll be fine.

The mac and cheese might be a little more difficult to tweak but if you’re looking for other options, I’ll link a few additional recipes below the recipe card.

If you try the crockpot pork tenderloin, low calorie mac and cheese, or both, I wanna know what you think! Grab a pic and tag me on Instagram @mason_woodruff. Or you can join my free Facebook group and share it with the Proton Party.

pork mac and cheese

BBQ Crockpot Pork Tenderloin Mac and Cheese Bake

Yield: 8 servings
Prep Time: 10 minutes
Cook Time: 3 hours 20 minutes
Total Time: 3 hours 30 minutes

Tangy BBQ chopped or pulled pork smothered in a lower calorie, extra creamy mac and cheese.


Crockpot Pork Tenderloin

  • 2 lbs Pork Tenderloin
  • 3/4 C (204g) Reduced Sugar Ketchup
  • 1/2 C (120g) Yellow Mustard
  • 2 Tbsp (30g) Apple Cider Vinegar
  • 2 Tbsp (30g) Worcestershire Sauce
  • 1/2 C (96g) Swerve Brown, or light brown sugar
  • 5-6 cloves (30g) Peeled Garlic, minced or smashed
  • 1 Tbsp Paprika
  • 1/2 Tbsp Black Pepper
  • 1 tsp Sea Salt
  • 1 tsp Crushed Red Pepper, optional

Mac and Cheese

  • 8 oz box Banza Elbows, chickpea pasta
  • 8 oz Fat Free Cream Cheese
  • 3/4 C (84g) Shredded Mozzarella
  • 1/2 C (113g) Fat Free Greek Yogurt
  • 2 Tbsp (28g) Light Butter, I used Land O' Lakes
  • 1/4 C (28g) Cheddar Powder, optional
  • 1/8 tsp Cayenne and Black Pepper, optional
  • 1/2 C (56g) Shredded Cheddar, optional


Crockpot Pork Tenderloin

  1. Mix all the ingredients together and add to a crockpot with the pork tenderloin. Coat the pork in the sauce and cook on low for about 2 hours or until the pork reaches an internal temp of 165F. bbq sauce for crockpot pork tenderloin
  2. Remove the cooked pork and either shred or chop. (I chopped the pork in this recipe.)
  3. Add the pulled or chopped pork back to the crockpot, stir, and let it rest in the remaining juices for an hour on the "keep warm" function. cooked pork in the crockpot after chopping

Mac and Cheese

  1. Cook the pasta according to its packaging.
  2. While the pasta cooks, add the cream cheese, mozzarella, and butter to a large bowl. Microwave in 30-second intervals or until you can stir everything together. (You can also use a saucepan over medium heat.)
  3. Add the Greek yogurt and optional cheddar powder/spices. Stir until smooth.
  4. Gently fold the cooked and drained pasta in the cheese sauce mixture. crockpot pork tenderloin in a baking dish with mac and cheese in a bowl beside it
  5. If you're making a mac and cheese bake, place the pork in the bottom of a large baking dish (9x9) and cover it with the mac and cheese. Top with shredded cheddar and bake in an oven at 400F for 12-15 minutes. shredded cheddar on top of the low calorie mac and cheese bake


  • Each serving has 8 Smart Points.
  • 1 serving is for the full mac and cheese bake with shredded cheddar on top. Due to the Swerve Brown, each serving has 25 net carbs in case you keep up with that number. 
  • Macros for mac and cheese only: 1,750 Calories, 141g Protein, 169g Carbs, and 68g Fat
  • Macros for crockpot pork tenderloin only: 980 Calories, 176g Protein, 128g Carbs (32g net carbs), and 16g Fat
Nutrition Information:
Yield: 8 Servings Serving Size: 260 g
Amount Per Serving: Calories: 341Total Fat: 11gCarbohydrates: 37gProtein: 40g

Want more kinda healthy recipes?

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More Healthy Mac and Cheese Recipes You Might Like 

My chicken bacon ranch mac and cheese adds a crisp topping via Corn Flakes and is a reader favorite.

lower carb chicken bacon ranch mac and cheese

And if you’re looking for something a bit more off the wall, my breakfast mac and cheese adds scrambled eggs and breakfast sausage to classic mac with a crisp topping.

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

You'll love this high protein dinner recipe! It smothers a low fat BBQ crockpot pork tenderloin in low calorie mac and cheese and packs 40 grams of protein per serving!
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Tuesday 21st of July 2020

I have never made the BBQ with this recipe, just the mac & cheese. The mac & cheese is so good! My daughter wants me to make it all the time and she tells me it taste like Chick-Fil-A's Mac & Cheese!!!


Sunday 8th of December 2019

This recipe was great! I added garlic and onion powder and more black pepper and cayenne pepper to the cheese sauce but it’s definitely a hit!


Wednesday 27th of November 2019

Loved the combination of BBQ chicken with mac and cheese and never would have thought to do it! The mac and cheese is so good by itself if you're looking for a side dish option just make that without the BBQ chicken. I would probably use a different BBQ chicken recipe with this in the future because the BBQ chicken in this recipe was sweeter than I prefer.

Andrea Fletcher

Monday 25th of November 2019

I think this is my #1 all time favorite Mason recipe. The mac and cheese pairs amazingly with the BBQ pork. I did cook the pork in the Instant Pot rather than the crockpot. I ate this everyday for lunch throughout the week and it reheated really well. My husband is not a "leftover" eater but he ate this with me for a few days too. For the cheddar powder I use King Arthurs Vermont White Cheddar.


Monday 25th of November 2019

I subbed for pulled bbq pork! Not sure how this is low calorie but I'm not mad! I had brought this for lunch one day at work, they had catered in and I felt bad for everyone else knowing my food tasted 10000X better.