Prep: preheat oven to 350°F (175°C). Shred cheeses, reserving 4 oz of cheddar for the top.

Pasta: boil 1/2 lb pasta until al dente, then drain and cool.

Sauce: melt butter, stir in flour, spices, and protein powder. Gradually stir in milk, salt, and pepper, cooking for 5 minutes before removing from heat.

Egg & Cheese: temper the egg by whisking it into 1/2 cup of cooled sauce, then stir back into the pot over medium-low heat. Melt the cheeses and stir in the pasta.

Bake: pour into a smaller, 8x8 or 9x9-inch dish, top with reserved cheese, and bake for 30 minutes