High Protein Mac and Cheese Pasta Salad - Creamy, Satisfying, and Meal-Prep Friendly

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Prep Time 15

Cook Time 20

Total Time 35

Servings: 6 servings

Elbow macaroni or small shells (8 ounces dry) – small shapes hold the dressing well.
Greek yogurt (1 cup, plain, 2% or nonfat) – for creamy tang and protein.
Low-fat cottage cheese (1 cup) – blends into a silky, high-protein base.
Sharp cheddar cheese (1 to 1½ cups, shredded) – bold flavor with less cheese needed.
Dijon mustard (1 tablespoon) – adds depth and a mild bite.
Apple cider vinegar or lemon juice (1 to 2 tablespoons) – brightens and balances richness.
Olive oil or avocado oil (1 tablespoon) – for a smooth mouthfeel.
Garlic powder (½ teaspoon) – gentle savory note without raw garlic sharpness.
Onion powder (½ teaspoon) – classic mac and cheese flavor support.
Smoked paprika (½ teaspoon) – optional, for warmth and color.
Salt and black pepper – to taste.
Peas (1 cup, thawed if frozen) – sweet pops of texture.
Celery (2 ribs, finely diced) – clean crunch.
Red bell pepper (1 small, diced) – color and freshness.
Green onions (2, thinly sliced) – mild onion lift.
Optional protein add-ins – diced grilled chicken, turkey bacon, or tuna (1 to 2 cups cooked) for extra protein.

Cook the pasta al dente. Boil in salted water according to package directions, shaving a minute off so it keeps its bite when chilled. Drain and rinse under cold water to stop cooking. Toss with a splash of oil to prevent sticking.
Blend the creamy base. In a blender or food processor, combine Greek yogurt, cottage cheese, Dijon, vinegar or lemon juice, oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Blend until completely smooth and silky.
Stir in the cheddar. Transfer the sauce to a large bowl and fold in the shredded cheddar. The cheddar won’t fully melt (this is a cold salad), but it will soften and distribute flavor.
Add the mix-ins. Toss in peas, celery, bell pepper, and green onions. If using, add your cooked protein. Keep pieces small for even bites.
Combine with pasta. Add the cooled pasta to the bowl and gently fold until every piece is coated. If the sauce seems thick, splash in 1 to 3 tablespoons of milk or water until it loosens to a creamy, salad-style consistency.
Chill to set. Cover and refrigerate for at least 30 minutes. This helps flavors mingle and the dressing cling to the pasta.
Taste and adjust. After chilling, taste for salt, acid, and pepper. A squeeze of lemon or a pinch of salt often wakes everything up right before serving.