Low-Carb Mac & Cheese

Homemade high-gluten pasta in a butter and cheddar sauce. Uses the proven 60/40 flour-to-VWG ratio. ~39g net carbs, ~793 calories. 72% fewer carbs per calorie than Kraft.

Serves 1 serving

Ingredients

• Pasta Dough:
• 46 g all-purpose flour (~1/3 cup + 1 Tbsp)
• 30 g vital wheat gluten (~2.5 Tbsp heaped)
• 1 large egg
• 8 g olive oil (~2 tsp)
• 1/4 tsp fine salt
• 1-2 tsp water, if needed
• Cheese Sauce:
• 21 g butter (1.5 Tbsp)
• 20 g heavy cream (~4 tsp)
• 42 g sharp cheddar, shredded (~1.5 oz)
• Salt and pepper to taste
• Pinch of garlic powder (optional)
• Pinch of mustard powder (optional)

Instructions

1. Make the Dough
2. Whisk flour, VWG, and salt together in a bowl.
3. Make a well in the center. Add the egg and olive oil.
4. Mix with a fork, gradually pulling flour in from the edges, until a shaggy dough forms. Add water 1 tsp at a time if too dry.
5. Knead on a clean surface for 4-5 minutes until smooth and elastic. The dough will be firm — that's normal.
6. Wrap tightly in plastic wrap or cover with a bowl. Rest 20 minutes.
7. Roll and Cut
8. Divide dough in half for easier handling.
9. On a lightly oiled surface, roll each half as thin as you can — aim for 1/16 inch or thinner. Thinner = better results.
10. **Do not fold the dough.** The high-gluten dough will fuse back together and create thick spots. Instead, cut strips directly on the flat sheet using a knife or pizza cutter. Aim for about 1/4 inch wide (fettuccine).
11. Peel the cut noodles off the surface and toss with a light dusting of VWG or flour so they don't stick.
12. Cook immediately after cutting for best results.
13. Cook
14. Bring a pot of salted water to a rolling boil.
15. Drop in the noodles. Fresh pasta cooks fast — 2-3 minutes. Taste at 2.
16. Reserve 2-3 Tbsp of pasta water before draining.
17. Cheese Sauce
18. In the same pot over medium-low heat, melt the butter.
19. Add the heavy cream and stir until warm.
20. Remove from heat. Stir in the shredded cheddar a little at a time until melted and smooth.
21. If too thick, add reserved pasta water 1 Tbsp at a time to loosen.
22. Season with salt, pepper, and optional garlic/mustard powder.
23. Toss the drained pasta into the sauce until every noodle is coated. Serve immediately.

Notes

**Net Carb Math** Flour 46g → ~34g net carbs VWG 30g → ~4g net carbs Egg → ~0.5g Heavy cream 20g → ~0.7g Cheddar 42g → ~0.6g **Total: ~39g net carbs | ~793 calories** **Key Lesson:** Thin pieces taste remarkably like real pasta. Thick pieces get chewy. Roll as thin as possible and don't fold — cut flat. **Texture Tip:** If the noodles are still too chewy even when thin, next time try 50g flour / 25g VWG (adds ~3g net carbs). **Sauce Tip:** The pasta water is your safety valve. Too saucy — use less. Cheese gets tight — add a splash. **Add-ins:** Shredded Instant Pot chicken or pulled pork for extra protein at zero added carbs. Hot sauce or mustard in the sauce are zero-carb flavor boosters. **Leftovers:** Sauce thickens as it cools. Reheat with a splash of cream or water.

DinnerLow CarbPasta