Give Mac And Cheese A Protein Boost With This Unexpected Addition To The Sauce

Macaroni and cheese is a fan-favorite comfort food, whether you eat it out of a box or make a luxurious recipe from scratch. While cheese does have some protein in it, mac and cheese isn't the most protein-rich dish, especially if you're eating it as a main course. So, we spoke with Angel Luk, a registered dietitian, for her advice on how to give mac and cheese a healthy protein boost.

Where hot dogs or bacon might be your first thought, Luk suggests a more unexpected addition. "You can add canned, drained, and rinsed white beans," she says. "They are virtually saturated-fat free, with additional fiber." Canned beans are a lean source of protein that are pre-cooked, shelf-stable, and highly affordable. Plus, their earthy flavor and almost creamy texture will only bolster the flavor of a rich and savory cheese sauce. 

According to Luk, the best way to incorporate beans is to add them into the sauce. She shares, "Blend the beans with a bit of water in a high-powered blender or food processor, then stir into the cheese sauce, so it's more invisible to the eye, but adds depth and thickens the cheese sauce." Cooked beans will break down easily and, with water, create a creamy, sauce-like texture that's packed full of protein — a can of white beans contains 29 grams of protein. You can season the blend with freshly cracked pepper, salt, and parmesan cheese or even nutritional yeast for added protein and even more cheesiness.

If creating a bean and cheese sauce is too much of a hassle, there's an alternative. Luk explains, "For those who don't mind seeing whole beans, it's simply tossing the item into the prepared mac and cheese." Adding whole beans to pasta dishes isn't a novel idea, as the duo is featured in Italian recipes like a classic pasta e fagioli or minestrone soup. White beans like cannellini are a mild and creamy option, adding heartiness without interfering with the sharp taste of cheddar cheese. To make your macaroni a complete meal, throw the beans and baby spinach into a hot bowl of macaroni and cheese, stirring to combine. Otherwise, add white beans and blanched broccoli to macaroni and cheese casserole, letting the broccoli cook through while the cheesy topping browns in the oven.

While Luk suggests white beans, they aren't the only type that'll boost protein in mac and cheese. You can stray from the Italian culinary profile by pouring a can of baked beans over mac and cheese. Their sweetness will work really well with a savory and creamy mac and cheese. Plus, many canned baked beans have bacon or pork products in them for even more protein. Lentils (a bean relative) have some of the highest protein contents of all, and they'll also taste delicious stirred into mac and cheese. Not to mention that red or yellow lentils will become especially soft when cooked, and all but melt into the cheese sauce without having to run them through a blender.