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Easy High-Protein Mug Mac and Cheese in Minutes

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A quick, creamy, and protein-packed microwave mug mac and cheese made with cottage cheese and sharp cheddar. Ready in under 3 minutes, it’s the perfect post-workout meal or weeknight dinner when you need something fast and filling.

Ingredients

Scale
  • 1/2 cup (50g) elbow macaroni or small pasta
  • 1/3 cup (80ml) water
  • 1/4 cup (60g) cottage cheese (full-fat or 2%)
  • 1/4 cup (30g) sharp cheddar cheese, freshly shredded
  • 2 tablespoons (30ml) milk (whole or 2%)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder (optional)
  • Pinch of paprika
  • Optional toppings: extra shredded cheddar, crushed crackers or panko, chopped chives or parsley, hot sauce

Instructions

  1. Cook the pasta: Add the elbow macaroni to a microwave-safe mug or bowl. Pour in the water and a tiny pinch of salt. Microwave on high for 2 minutes. Check and microwave in 30-second bursts until al dente (about 2 minutes 30 seconds total). The water should be mostly absorbed.
  2. Drain if needed: If there’s excess water, carefully pour it off. The mug will be hot.
  3. Add the cottage cheese: Spoon the cottage cheese into the mug with the hot pasta. Stir and mash any large curds against the side of the mug with a fork.
  4. Add the milk and seasonings: Pour in the milk, then add salt, pepper, garlic powder, and paprika. Stir until the cottage cheese breaks down into a creamy base.
  5. Add the shredded cheddar: Sprinkle the cheddar over the pasta mixture. Stir until it starts to melt. If needed, microwave for 15-20 seconds to help melting.
  6. Final microwave burst: Microwave for another 20-30 seconds until the cheese is fully melted and the sauce bubbles gently around the edges. Do not overheat.
  7. Stir and check consistency: Stir well. The sauce should be thick and creamy. If too thick, add a splash more milk. If too thin, microwave for 10 more seconds.
  8. Add toppings and serve: Sprinkle extra cheddar, hot sauce, or other toppings. Eat immediately from the mug.

Notes

Microwaves vary, so adjust cooking times as needed. Shred your own cheddar for best melting. Let the mug rest for 1 minute after microwaving to allow the sauce to thicken. For an ultra-smooth sauce, blend the cottage cheese with milk and seasonings before adding. Do not double the recipe in a single mug; use a larger bowl if making more.

Nutrition

Keywords: mug mac and cheese, high protein mac and cheese, microwave mac and cheese, quick mac and cheese, cottage cheese mac and cheese, easy dinner, post-workout meal

Find it online: https://lunafeast.com/easy-high-protein-mug-mac-and-cheese-in-minutes/