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Macro Mac & Cheese (One-Pan, Stovetop)

Audrey

— 2 min read
Macro Mac & Cheese
Macro mac and cheese

As a kid, one of my absolute favourite meals was ultra-processed, bright orange American mac and cheese with peas (and sometimes chopped hotdogs) stirred in. This is a slightly more sophisticated take, loosely based on J. Kenji López-Alt’s ultra-gooey stovetop version. I’m not going to claim it’s healthy — but it is high in protein and delicious.

Ingredients

Serves 2

  • 170g (about 6 oz or 1¾ cups) dry elbow macaroni or shell pasta
  • 120g (about ¾ cup) frozen peas
  • 250ml (1 cup) lightly salted water
  • 150ml (about ⅔ cup) fat-free or skim milk
  • 30g unflavoured micellar casein protein
  • 170g (about 6 oz) 50% reduced-fat cheddar, shredded (don’t use pre-shredded — the anti-caking agents will mess up the texture)

Instructions

  1. In a medium saucepan, add the pasta, peas, and 250ml (1 cup) lightly salted water.
  2. Bring to a low boil and stir regularly for 1 minute less than the pasta's package instructions. Keep an eye on it and stir regularly. Add a splash more water if it starts sticking.
  3. While the pasta cooks, blend the milk and casein in a shaker or blender until smooth and lump-free.
  4. When the pasta is nearly done and water mostly absorbed, pour in the casein-milk mix. Stir and bring to a low simmer. Cook for 5 more minutes, stirring frequently. Again, keep an eye on it and add more water if it starts to get dry or sticking.
  5. When the sauce is thickened and glossy, turn off the heat. Add the shredded cheese a handful at a time, stirring until fully melted and gooey.
  6. Divide into bowls and serve hot.

Reheating

Got leftovers? Bake at 400°F / 200°C (175°C fan) for 15–20 minutes until golden on top.

reheated macro mac and cheese

Nutrition Info (Per Serving – with peas)

  • Calories: 619 kcal
  • Protein: 52g (33%)
  • Carbohydrates: 76g (48%)
  • Fat: 13g (19%)
  • Fibre: 4g

Make it 40/40/20

To hit a 40% protein / 40% carbs / 20% fat split:

Serve with:

  • 70g (about 2.5 oz) grilled chicken breast
  • or ½ can (60g) tuna in water

Make it 30/50/20

To hit a 30% protein / 50% carbs / 20% fat split:

You're already there!

Notes

  • If peas aren’t your thing, swap for spinach, broccoli, or just skip them entirely.
  • Don’t sub the casein for whey — I've tried, it doesn't work.

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