Is Protein Mac and Cheese Actually Healthier? Here’s What Dietitians Say
Key Takeaways
Protein mac and cheese can be a useful upgrade, but the protein content varies widely by brand.
A higher-protein box usually costs more, so compare protein, fiber, sodium, and serving size before deciding.
You can also boost the protein in regular mac and cheese with chicken, cottage cheese, Greek yogurt, beans, or extra cheese.
Protein has made its way into just about every grocery store aisle lately, and boxed mac and cheese is no exception. Protein mac and cheese is typically made with higher-protein pasta or other added ingredients, so each serving contains more protein than a traditional box of cheesy noodles. We asked registered dietitians whether that extra protein actually makes it a better buy, plus how to boost the protein in any mac and cheese without giving up the box you already like.
Meet the Experts
Staci Gulbin, RDN, registered dietitian and founder of Lighttrack Dietitian
Johannah Katz, RD, registered dietitian and medical expert for Consumer Health Digest
Should You Buy Protein Mac and Cheese Instead of Regular Mac and Cheese?
If you’re already planning on making boxed mac and cheese, why not choose the one with more protein? “Protein mac and cheese is the latest trend in comfort food, with pre-packaged macaroni and cheese mixes being boosted with protein-rich ingredients like whey and pea protein powders,” says Staci Gulbin, RDN, registered dietitian and founder of Lighttrack Dietitian. Other ingredients you might find in this trendy, boxed food include chickpeas, lentils, or added wheat protein.
For Gulbin, there’s no inherent harm in buying these newer boxes: “The protein content in protein mac and cheese is enough to make the switch if you’re looking to boost protein and are planning on eating mac and cheese products regularly.”
But other registered dietitians, like Johannah Katz, RD, aren’t so quick to hop on the trend. “It depends on the product, food budget, and what else you’re eating,” she explains. “I like options such as Goodles and Kaizen, particularly because they increase fiber along with protein. But I wouldn’t tell someone they need to buy specialty mac and cheese just to get more protein.”
In fact, some protein-filled options are significantly better than others, so it’s not always a clear comparison. “If you’re moving from 9 grams to 14 grams, like Kraft to Goodles, that’s a useful improvement, but it isn’t an enormous protein increase,” says Katz. “Moving from about 9 grams to 24 grams, like Kraft to Kaizen, is much more meaningful.”
What to Look for When Buying Protein Mac and Cheese
Katz recommends turning the box around and comparing actual grams of protein rather than relying on “protein” marketing on the front. Also look at fiber, sodium, saturated fat, serving size, and cost. “At the time of writing, Kraft Original is about $1–$1.30 per box at major retailers, while Goodles is about $3 per box, and Kaizen is roughly $8 per box when purchased in a multipack directly from the company,” says Katz.
If you’re willing to fork over the added cost, the hardest part will be sourcing it. “Protein mac and cheese availability is not as widespread as traditional mac and cheese products,” says Gulbin. “Some brands like Goodles and Legendary Foods’ Protein Pasta are more likely to be found in health food grocers like Whole Foods versus traditional supermarkets.” However, Goodles is now available in Walmart and Target, while Protein Pasta can be purchased from Target and The Vitamin Shoppe.
How to Get More Protein in Your Mac and Cheese
If you’re curious to see if you like the flavor of a particular protein mac and cheese, both dietitians say to give it a try. But you don’t need specialty pasta to turn boxed mac and cheese into a higher-protein meal.
Gulbin relies on four additions when she is craving mac and cheese:
Sprinkle an ounce of your favorite shredded cheese over your prepared macaroni mix for an extra 7 grams of protein.
Add an ounce or two of diced chicken, which has about 7 grams of protein per ounce.
Stir in two tablespoons of nutritional yeast for 2 grams of fiber and 5 grams of protein.
Mix in 1/2 cup of peas or beans for around an extra 4-6 grams of fiber and protein.
Katz likes to blend cottage cheese directly into the sauce. “A half-cup of 1% cottage cheese provides about 14 grams of protein, so it can substantially boost the protein in the dish while keeping that creamy texture,” she says. If she doesn’t have that on hand, she will stir in some plain Greek yogurt after taking the pan off the heat to keep it creamy and prevent it from separating. “It adds a little tang, which actually works nicely with cheddar.”
Comments