What’s not to love about mac and cheese on the go? These low carb mac and cheese muffins make a perfect snack or appetizer for guests. Not to mention, they make portion control for my fellow mac addicts.
Each one of these cheddar-stuffed muffins has 8 grams of protein and just 9 grams of carbs and 94 calories. That means you can eat at least, like, four to seven of these things.
Ingredients for Mac and Cheese Muffins
With a slightly longer ingredient list, I won’t do a full rundown of everything you need here. I’ll just touch on the ingredients you might have substitution questions for.
The Pasta
I used Barilla Protein Plus pasta here, but I’m sure other pasta options would work fine. My bbq pork mac and cheese recipe uses Banza chickpea pasta elbows, which I highly recommend. This option would also save a few extra carbs.
And if you wanted to save some time, you could use something like Barilla Ready Pasta like in my garlic parmesan mac and cheese with chicken.
The Cheeses
These mac and cheese muffins really pack in the cheese with four ingredients.
- fat free cream cheese
- shredded mozzarella
- shredded parmesan
- shredded cheddar (optional topping – not in the cheese sauce)
I buy fat free cream cheese at Walmart or Kroger but if you can’t find it, 1/3 fat cream cheese should work just fine.
For the other cheeses, you could get creative here. As long as they melt the same (see above photo for consistency comparison), you should be fine.
Cheddar Powder
Think: powdered peanut butter. Cheddar powder is dehydrated cheddar cheese that can be reconstituted to make cheese sauces or add cheddar flavor to recipes like these muffins.
If you have it, use it. But if you don’t, these mac and cheese muffins will be fine without it. Though you might need to adjust the amount of milk used to avoid over hydrating.
Breadcrumbs
You can use all kinds of stuff here. Ground pork rinds or chicharrones could be a low carb, gluten free alternative. And they even make gluten free breadcrumbs now.
I wouldn’t skip this ingredient, if possible.
Final Recipe Notes
I have an Amazon list with all the kitchen tools and products I use, in case you’re wondering about the muffin mold I use. I always like to mention that different muffin tins or molds may be sized differently or affect bake time slightly. So keep an eye on things.
And if you have any questions about the recipe, drop a comment below the recipe card.
Okay, you’re ready to go! I’d love to see your mac and cheese muffins. Tag me on Instagram @mason_woodruff or join my free Facebook group and share your recipe re-creation with the Proton Party.
Cheddar Mac and Cheese Muffins
Ingredients
- 4 oz dry Barilla Protein Plus Elbows, or Banza elbows (chickpea pasta)
- 4 oz Fat Free Cream Cheese
- 1/2 C 56g Shredded Mozzarella
- 1/4 C 28g Shredded Parmesan
- 1/4 C 60mL Skim Milk
- 1/4 C 56g Fat Free Greek Yogurt
- 1/2 C 123g Liquid Egg Whites
- 1/4 C 28g Cheddar Powder
- 1 tsp Chili Powder
- 1/2 tsp Black Pepper
- 1/2 C 56g Breadcrumbs
- 1/4 C 28g Shredded Cheddar
Instructions
- Preheat oven to 400F and spray a 12-muffin tin or silicone mold with nonstick cooking spray. Set aside.
- Cook the pasta in salted water.
- Add the cream cheese, milk, mozzarella, and parmesan to a large bowl. Microwave for 60-90 seconds or until you can mix everything together evenly.
- Once the cheeses are evenly melted, add the liquid egg whites, Greek yogurt, cheddar powder, breadcrumbs, and spices. Stir well.
- Drain the cooked pasta and add to the cheese sauce, gently folding everything together.
- Transfer the mixture to the muffin mold, filling each slot roughly all the way to the top. Top the muffin batter with the shredded cheddar.
- Bake for 18-20 minutes or until the muffins are cooked through and are golden brown on top. Let the muffins cool before removing from the muffin mold.
Notes
Nutrition
More Healthy Mac and Cheese Recipes You Might Like
If you’re looking for an option with a bit more protein, my chicken bacon ranch mac and cheese is the move.
And if you’re looking for a more unique mac and cheese option, my breakfast mac and cheese is a personal favorite.
What kind of breadcrumbs did you use to calculate the macros or does it matter?
I used a generic store brand traditional breadcrumbs. Most should be about the same in terms of macros.
I couldn’t find ff cream cheese and didn’t have powdered cheese but these were still really good. Mom and 2 toddlers approved. Making for Thanksgiving!
I couldn’t find ff cream cheese and didn’t have powdered cheese but these were still really good. Mom and 2 toddlers approved. Making for Thanksgiving!
I don’t have powdered cheese so the first time I made this I substituted in 14g of Kernel Season’s white cheddar powder (found at Walmart) and it was delicious. The second time I omitted the powdered cheese and Kernel Season’s because I was out and thought they were still just as good! Both times i’ve made them i’ve stored the left overs in the fridge and reheated in the microwave for 1:30 at 80% power and they’re just as good as the first night!
I don’t have powdered cheese so the first time I made this I substituted in 14g of Kernel Season’s white cheddar powder (found at Walmart) and it was delicious. The second time I omitted the powdered cheese and Kernel Season’s because I was out and thought they were still just as good! Both times i’ve made them i’ve stored the left overs in the fridge and reheated in the microwave for 1:30 at 80% power and they’re just as good as the first night!
I h ave made this a couple of times. I made it plain and then added chicken. They are so good! I even eat these for breakfast. So easy to make!
I h ave made this a couple of times. I made it plain and then added chicken. They are so good! I even eat these for breakfast. So easy to make!