Last Updated on November 6, 2024 by Arif Chowdhury
Look, I get it. The struggle between wanting to demolish a bowl of mac and cheese while also trying to keep those pesky calories in check is REAL.
But what if I told you that you could have your mac and eat it too? This lightened-up shrimp mac and cheese is about to become your new BFF in the kitchen.
Trust me, I’ve face-planted into enough mediocre “healthy” versions to know when we’ve struck gold.
Why This Recipe Is Actually Worth Your Time
Before you roll your eyes at another “healthy” remake, hear me out. According to recent food trend data, searches for “protein-rich comfort food” have shot up by 47% in the last year.
And get this – shrimp ranks as one of the highest-protein, lowest-calorie seafood options, with just 84 calories per 3-ounce serving. Mind-blowing, right?
The Secret Behind This Skinny Mac
The magic here lies in our sneaky ingredient swaps. We’re using:
- Greek yogurt instead of heavy cream (because we’re clever like that)
- A blend of reduced-fat cheeses (don’t worry, it’s still stretchy and dreamy)
- Protein-packed shrimp (which keeps you full longer than traditional mac)
- Whole grain pasta (because fiber is your friend)
Fun fact: Studies show that people who include seafood in their diet twice a week tend to consume an average of 300 fewer calories daily compared to non-seafood eaters. Who knew being healthy could taste this good?
What You’ll Need
For the Pasta Base:
- 12 oz whole grain elbow macaroni
- 1 lb medium shrimp, peeled and deveined
- 2 cups reduced-fat sharp cheddar, shredded
- 1 cup reduced-fat mozzarella, shredded
- 1 cup plain Greek yogurt (2% fat)
- 2 cups unsweetened almond milk
- 3 cloves garlic, minced
- 2 tbsp butter (yes, real butter – we’re not monsters)
For the Flavor Bomb:
- 1½ tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- ¼ tsp cayenne (optional, for those who like it spicy)
- Salt and black pepper to taste
- 2 tbsp fresh parsley, chopped
For the Crispy Topping:
- ½ cup whole wheat panko breadcrumbs
- 2 tbsp grated parmesan
- 1 tbsp olive oil
Let’s Get Cooking!
- Preheat your oven to 375°F (190°C). Grab a 9×13 baking dish and give it a quick spray with cooking oil. Don’t skip this step unless you enjoy scrubbing dishes for eternity.
- Cook your pasta until it’s just shy of al dente (about 2 minutes less than package directions). The pasta will continue cooking in the oven, and nobody likes mushy mac and cheese. Drain and set aside.
- While your pasta is doing its thing, season those shrimp with half the smoked paprika, salt, and pepper. Heat a large skillet over medium-high heat and cook the shrimp for about 2 minutes per side until they’re just pink. Remove them and chop into bite-sized pieces if they’re large.
- In the same skillet (hello, fewer dishes!), melt the butter over medium heat. Add garlic and sauté until fragrant, about 1 minute. Whisk in almond milk and bring to a gentle simmer.
- Here’s where the magic happens: Gradually stir in both kinds of cheese until melted and smooth. Remove from heat and stir in the Greek yogurt and remaining seasonings. Don’t worry if it seems a bit thin – it’ll thicken up in the oven.
- Fold in the pasta and shrimp until everything’s coated in that gorgeous sauce. Pour it all into your prepared baking dish.
- Mix your topping ingredients and sprinkle over the mac and cheese like you’re making it rain.
- Bake for 20-25 minutes until bubbly and golden brown on top. Let it rest for 5 minutes before serving (I know it’s hard, but trust me).
The Numbers That Matter
One generous serving (about 1½ cups) comes in at:
- Calories: 385
- Protein: 32g
- Carbs: 42g
- Fat: 12g
Tips from My Kitchen to Yours
- Swap the shrimp for scallops or lobster if you’re feeling fancy
- Make it ahead: Assemble everything but wait to add the topping until you’re ready to bake
- Leftovers reheat beautifully with a splash of milk to bring back the creaminess
- Don’t skip the smoked paprika – it’s what makes this dish sing!
Bottom Line
Listen, I’m not going to sit here and tell you this is exactly like your grandmother’s mac and cheese that’s loaded with five different full-fat cheeses.
But what I will tell you is that this version is absolutely delicious in its own right, AND you can enjoy it without feeling like you need to take a three-hour nap afterward. Plus, with 32 grams of protein per serving, it’s actually doing your body a solid.
So go ahead, make this tonight. Your taste buds and your waistline will high-five you for it.
And if anyone tries to tell you healthy food can’t be crazy delicious, just invite them over for dinner. This mac and cheese has converted more skeptics than I can count!