High Protein Mac and Cheese (dairy-free)
Made with just 10-ingredients; this vegan macaroni and cheese is nut-free and comes together in just 30 minutes. Each serving packs 35 grams of protein and 8 grams of fiber!
If you’re on the hunt for a healthier mac’ and’ cheese that doesn’t include dairy or nuts then you’re going to be super pumped for this high-protein version. Not only does it pack 35 grams of protein per serving but it’s also a great source of fiber, iron, and potassium.
Just serve a bowl of this mac’ and cheese with a side of leafy greens or broccoli and you’ve got yourself one super comforting, nutrient packed meal!
High Protein Mac’ and Cheese Ingredients
- Super Firm Tofu- The secret is out! To make a protein-packed dairy-free AND nut-free cheese sauce we’re using a block of tofu. I know…it’s shocking. Super firm tofu is what makes this recipe so high in protein but you could also use extra firm. You will just need to add less pasta water during blending since the water content in extra firm tofu is higher. To make it soy-free, higher in protein and lower in fat/carbs, you can use Big Mountain’s Fava Bean Tofu. See the notes of the recipe for how to adjust the ingredients accordingly.
- Extra Virgin Olive Oil– We’re using just a tablespoon of oil to cook the onion and garlic. You can use any neutral flavored oil or dairy-free butter.
- Onion– Yellow onion works best here. You can also use a few small shallots in place of the onion.
- Garlic– Fresh garlic makes everything taste better, in my opinion, but if you’re in a pinch you could substitute 1 teaspoon garlic powder and add it to the blender with the other ingredients.
- Nutritional Yeast– This is where most of the cheesy flavor comes from in the recipe so please don’t skip it. It also adds protein and B12. Start with 3 tablespoons then taste test and add more, if desired.
- Miso Paste– Miso adds umami flavor which is essential when trying to replace fermented products such as cheese. You can keep a tub of miso forever in the refrigerator so if you’re new to it, don’t worry about using it all up right away! It’s great to have on hand for all kinds of recipes.
- Tahini- Tahini is used to add a creamy texture but is not totally necessary if you don’t have any on hand.
- White Vinegar– Provides acidity similar to a dairy-based sauce. Start with 3 tablespoons then add more if desired.
- Smoked Paprika- For a subtle smoky flavor.
- Salt– I like a full teaspoon but feel free to add as much or as little as you prefer.
How to Make High Protein Mac and Cheese
- Saute onion in olive oil. Add garlic and remove from heat to lightly cook.
- Bring pot of water to a boil to cook pasta. Strain and reserve pasta water for the sauce.
- In a blender, combine the tofu, nutritional yeast, vinegar, miso paste, tahini, seasonings, and cooked onion/garlic.
- Pour in 1 cup of pasta water and blend until smooth. Add more nutritional yeast/vinegar/salt to taste or more pasta water to thin.
- Add sauce with cooked pasta. Serve warm and enjoy!
More High Protein Vegan Dinner Ideas
- Creamy Kale Artichoke Pasta
- Easy Vegan Hamburger Helper
- Sheet Pan Gnocchi with Sausage and Peppers
- Vegan White Bean Chili
- Mexican Quinoa Stuffed Peppers
High Protein Mac and Cheese
made with just 10-ingredients; this vegan macaroni and cheese is nut-free and comes together in just 30 minutes. Each serving packs 35 grams of protein!
Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ onion, finely chopped
- 3 garlic cloves, minced
- 16 ounces super firm tofu, or 12 ounces fava bean tofu for soy-free
- 3-4 tablespoons nutritional yeast
- 3-4 tablespoons distilled white vinegar
- 1 tablespoon white miso paste
- 1 tablespoon tahini
- 1 teaspoon smoked paprika
- 8 ounces high protein pasta, I like Brami
- salt to taste
Instructions
- In a large pot, warm the olive oil over medium heat. Add the onion and cook until translucent. Add the garlic, turn off heat and stir to lightly cook the garlic for a few minutes. Transfer to a small plate and set aside.1 tablespoon extra virgin olive oil , ½ onion, 3 garlic cloves
- In the same pot, bring 8 cups of salted water to a boil. Add the pasta and cook until tender. Strain several cups of the cooking water into a separate bowl or cup to use for the sauce.8 ounces high protein pasta
- In a high speed blender, combine the block of tofu, 3 tablespoons nutritional yeast, 3 tablespoons white vinegar, miso paste, tahini, smoked paprika and ¼ teaspoon salt. Add 1 cup of the pasta water and blend until smooth. Taste test to see if you prefer more nutritional yeast, vinegar, or salt. Adjust to your preferences then blend again. Add more pasta water, as needed, to thin. The sauce should be thick and creamy but pourable.16 ounces super firm tofu, 3-4 tablespoons nutritional yeast, 3-4 tablespoons distilled white vinegar , 1 tablespoon white miso paste, 1 tablespoon tahini, 1 teaspoon smoked paprika, salt to taste
- To the pot, add the pasta and pour the sauce over top. Stir until evenly combined. If the sauce appears too thick on the pasta, simply add a splash of pasta water to thin. Serve warm and enjoy!
Notes
Nutrition Facts are an estimate and may vary depending on specific ingredients you choose.
Nutrition
Calories: 465kcal, Carbohydrates: 47g, Protein: 35g, Fat: 17g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 199mg, Potassium: 634mg, Fiber: 8g, Sugar: 1g, Vitamin A: 253IU, Vitamin C: 2mg, Calcium: 112mg, Iron: 5mg
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!
