There’s something about mac and cheese that feels like a hug from the inside, but traditional versions can feel heavy after a long day. That’s why this Low Calorie Chicken Mac and Cheese became my go-to when I crave comfort without the usual heaviness. It’s got that warm, cheesy richness, but with lean chicken and a lighter sauce that somehow still manages to satisfy fully.

One evening, I remember juggling dinner with a distracted mind—I was halfway through stirring the pot when the phone rang, and I almost forgot to check the pasta. The kitchen smelled like melted cheese and garlic, and the chicken was perfectly tender, even if I was a bit rushed. I plated it quickly, and even with the slight chaos, it was exactly what I needed: creamy, flavorful, and filling without the usual guilt. Sometimes, the best meals come out of imperfect moments.

Combines lean chicken breast with whole wheat pasta for a boost of protein and fiber.
The cheese sauce uses reduced-fat dairy and Greek yogurt to keep things light but creamy.
It’s simple—and that’s kind of the point—comfort food that fits a healthier lifestyle.
Ready in about 30 minutes, making it a practical choice for busy weeknights.

Even if you’re not always strict about calories, this recipe works well when you want to feel good about what’s on your plate. It’s one of those dishes that doesn’t sacrifice flavor for health, and it might just change your mind about lighter mac and cheese.

Low Calorie Chicken Mac and Cheese

Print Recipe

A healthier take on classic mac and cheese, featuring lean chicken breast and a light cheese sauce made with reduced-fat ingredients, perfect for a satisfying yet low calorie meal.

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 4

Ingredients

Scale

8 ounces whole wheat elbow macaroni
12 ounces skinless, boneless chicken breast, cut into bite-sized pieces
1 teaspoon olive oil
2 tablespoons all-purpose flour
2 cups skim milk
1 cup reduced-fat shredded sharp cheddar cheese
1/2 cup reduced-fat shredded mozzarella cheese
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon ground black pepper
1/4 teaspoon salt
2 tablespoons plain nonfat Greek yogurt

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Instructions

Bring a large pot of salted water to a boil. Add the whole wheat elbow macaroni and cook according to package instructions until al dente, about 8-9 minutes. Drain and set aside.
While the pasta cooks, heat olive oil in a large nonstick skillet over medium heat. Add the chicken breast pieces and cook for 5-7 minutes, stirring occasionally, until cooked through and no longer pink inside. Remove from heat and set aside.
In a medium saucepan, whisk together the all-purpose flour and skim milk over medium heat. Continue whisking until the mixture thickens and begins to bubble, about 5 minutes.
Reduce heat to low and stir in the reduced-fat shredded cheddar cheese and mozzarella cheese until melted and smooth.
Add garlic powder, onion powder, ground black pepper, and salt to the cheese sauce and stir to combine.
Remove the cheese sauce from heat and stir in the plain nonfat Greek yogurt until fully incorporated.
Add the cooked chicken and drained macaroni to the cheese sauce. Stir gently until everything is evenly coated with the sauce.
Serve immediately while warm.

Don’t worry if you don’t have fancy tools—this recipe comes together with just a few basics you probably already have. I like to serve it with a crisp green salad or steamed veggies to add some fresh crunch. If you want to switch things up, I’ve found you can swap the chicken for turkey or even tofu, though I haven’t tested those swaps extensively. A pinch of smoked paprika or a dash of hot sauce can add a fun twist, too, if you’re feeling adventurous.

FAQ

Can I make this ahead of time? Yes, leftovers keep well in the fridge for up to three days. Just reheat gently and add a splash of milk if the sauce thickens too much.

Is whole wheat pasta necessary? Not at all, but it adds a nice nutty flavor and extra fiber. Regular pasta works just fine.

Can I use a different type of cheese? You could try other reduced-fat cheeses, but the sharp cheddar gives this dish its classic flavor.

Ready to try something comforting yet lighter? Give this Low Calorie Chicken Mac and Cheese a shot—you might find it’s exactly what your busy evenings have been missing.