High-Protein, Low-Carb Mac And Cheese Sauce

New Exercise and Fitness Review

Vital Stats

Name: Anna Sward
Interests: Fitness, Cooking, Health, and Nutrition
Book: The Ultimate Protein Pow(d)er Cookbook
Occupation: Founder & CEO of Protein Pow Ltd
Website: proteinpow.com

Carbs are a go-to guilty pleasure for most people—and if those carbs are covered in a cheesy sauce, all the better! But if you’re looking to lean out and are cutting most grains and starches, you know that every gram of carbs and fats count.

Rather than pine away for what you can’t have, why not make a macro-friendly meal that you can enjoy? The answer to your meal dilemma is to make your own sauce!

Jarred cheese sauces are filled with butter and cream, with plenty of excess carbs and fat. The high-protein alternative I’ve come up with uses vegetable protein—pea in particular—to allow you to have that really creamy, cheesy, satisfying bowl of pasta without all the junk that comes along with say, a bowl of Alfredo or mac and cheese.

Pour this over some low-carb pasta—I used penne—and see how thinking outside of the box can deliver a dish that’s good for you and taste-bud-pleasing!

Don’t believe me? Give this a go, and you’ll see.

• 1/2 cup milk (I used unflavored coconut milk, but any milk will do.)


• 1/4 cup unflavored pea protein powder


• 1/4 cup grated cheddar cheese


• 1 tbsp coconut flour


• 1 tsp powdered cheddar (optional but adds great flavor)


• Garlic salt to taste


• Italian seasoning to taste


• Dry parsley or basil to taste

1. Cook four servings of the pasta of your choice.


2. Mix all of the sauce ingredients into a bowl. Bring sauce to a simmer and continue to stir until all of the components are well combined.


3. Add the sauce to your pasta, season as desired, and presto! You’re done.

Nutrition Facts
Serving size: 1/4 of the sauce
Recipe yields: 4 servings

Amount per serving

Calories 71

Total Fat3 g

Total Carbs 2 g (1 g fiber)

Protein8g

High-Protein, Low-Carb Mac And Cheese Sauce PDF (125 KB)

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About The Author

Anna’s passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.

Bodybuilding.com Articles

High-Protein, Low-Carb Mac And Cheese Sauce

Spinach omelette with low fat cream cheese and roasted peppers

New Exercise and Fitness Review

Spinach Omelette – Low Fat Cream Cheese & Roasted Peppers

Serves 1
Preparation time: 5 minutes
Cooking time: 10 minutes

INGREDIENTS
- 120g bag of watercress, spinach and rocket salad.
- 150ml (1/4 pint) liquid egg white.
- Salt and freshly ground black pepper.
- Low fat cooking spray or ½ tsp vegetable oil.
- 50g (2oz) low fat cream cheese.
- 100g (4oz) roasted red and yellow peppers (in brine), drained and sliced.

INSTRUCTIONS
1 Cook the watercress, spinach and rocket in a small amount of water for 3-4 minutes, until the leaves wilt. Drain thoroughly, squeezing out the excess moisture. Puree with a hand-held stick blender, or chop very finely.
2 Whisk the egg white with a hand whisk for 3-4 minutes until light and frothy. Whisk in the chopped watercress mixture. Season with salt and pepper.
3 Preheat the grill.
4 Heat a non-stick frying pan and spray with low fat cooking spray or brush with vegetable oil. Add the egg white mixture and cook over a medium heat until the base has set, then transfer to the grill to set the surface. The omelette should be done in 2-3 minutes.
5 Transfer the omelette to a warm serving plate and top with the low fat cream cheese and the roasted peppers. Serve at once.

SERVING SUGGESTIONS
Try using baby spinach instead of the bag of salad, cooking it in the same way.
Instead of plain low fat cream cheese try one with garlic and herbs or try low fat ricotta.
Use grilled fresh peppers if you prefer. Halve and deseed them, then cook under a hot grill, skin side up, until the skin blackens. Turn off the grill and let the peppers cool in the grill compartment with the door closed (the skins will loosen in the steamy atmosphere). Peel and slice to use in the omelette.

World Class Bodybuilding Forum

Spinach omelette with low fat cream cheese and roasted peppers

Healthy Desserts: Rachel"s Cream Cheese Fruit Salad

New Exercise and Fitness Review

4.42 / 5 Stars | 58 Reviews
by Rachel Lewis
“This is a wonderful summer salad because it takes advantage of all the fresh fruit at the market, and because it has a glorious dressing made from strawberry flavored cream cheese, brown sugar vanilla and cinnamon.”
View Complete Recipe Details and Reviews

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World Class Bodybuilding Forum

Healthy Desserts: Rachel"s Cream Cheese Fruit Salad