A high-protein take on a classic comfort dish, using an almond milk and egg-white base for low-calorie mature cheddar flavor.
A high-protein take on a classic comfort dish, using an almond milk and egg-white base for low-calorie mature cheddar flavor.
393
22.1 g
43.9 g
13.4 g
1.6 g
4.1 g
412.0 mg
200g Unsweetened Almond Milk | 26 kcal
1g (to taste) Sea Salt | 0 kcal
1g (to taste) Black Pepper | 1 kcal
60g Free-Range Eggs (White Only) | 31 kcal
30g (split ⅓ for sauce and ⅔ for the topping) Cheddar Cheese | 116 kcal
1g (to taste) Crushed Garlic Seasoning | 2 kcal
1g (0.50ml) Olive Oil Cooking Spray | 4 kcal
50g Penne Rigate Pasta | 185 kcal
8g Gluten Free Corn Flour | 28 kcal
Prepare the Pasta: Bring a pot of salted water to a boil. Add the dry penne and cook according to package instructions until al dente (firm to the bite). Drain well and set aside.
Heat the Base: Pour the almond milk into a medium saucepan and heat over medium-low heat until it begins to steam. Do not let it reach a full boil.
Thicken the Sauce: In a small ramekin, mix the corn starch with a splash of cold almond milk to create a smooth, lump-free slurry. Gradually whisk this slurry into the warm milk on the stove. Stir continuously until the sauce coats the back of a spoon.
Blend the Protein: Lower the heat to its lowest setting. Slowly whisk in the egg whites, stirring constantly to ensure they incorporate into a smooth, creamy sauce rather than scrambling. Season with a pinch of salt.
Incorporate Cheese: Stir ⅓ of the cheddar into the sauce until fully melted.
Combine: Add the cooked penne to the saucepan. Toss gently until the pasta is thoroughly coated in the cheese sauce.
Assemble: Lightly coat an oven-safe dish with cooking spray. Transfer the pasta mixture into the dish, spreading it evenly.
Top & Season: Layer the tomato slices across the top. Evenly sprinkle the remaining ⅔ of cheddar and finish with a dusting of black pepper.
Bake: Place in a preheated oven at 180°C. Bake for 15–20 minutes until the cheese is bubbling and the top has achieved a golden-brown finish.
Notes on recipes: Cooking the penne al dente is crucial, as it will continue to soften slightly while baking in the sauce.
Freezer notes: Not recommended for freezing; the delicate almond milk and egg white emulsion may separate and become watery when thawed.
Meal prep friendly notes: You can cook the pasta and prepare the sauce base ahead of time. Store separately and assemble/bake fresh for the best texture.
Travel notes: Best served hot from the oven. If transporting, keep the dish tightly covered to retain moisture.
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