Craving a high protein mac and cheese recipe that's silky, creamy, and cheesy? One secret ingredient in this pasta recipe adds silkiness and protein without changing the taste of this delicious macaroni and cheese. This Lemon Carbonara is another great, silky cheesy pasta recipe.
This post was originally created in partnership with The Soyfoods Council. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments.
[This recipe was originally posted in April 2019. It has been updated with new cooking instructions, expert tips, FAQ, related recipes, and ways to repurpose/use up ingredients]
Table of contents
How will this easy dish make your life easier?
All you need for this easy protein mac and cheese is a blender, a couple measuring cups/spoons, and a medium sized pot to cook the pasta. This recipe is low maintenance, low effort, and high payoff. It's delicious, creamy, cheesy, and has more protein than traditional mac & cheese since there isn't much protein in cheese.
The tofu adds 4-6 grams of protein without changing the flavor in this protein mac and cheese. That way we all can enjoy an easy pasta dish with protein already in it. You can always add veggies to the mac & cheese or on the side, or not, depending on what you're feeling.
These Butternut Squash Lasagna Rolls, White Bean & Farro Bowl, and Hawaiian Roll Sliders are my other favorite comfort recipes.
What makes it so good?
How do I make this recipe?
The first step to make this protein mac and cheese is to cook ⅔ c dry elbow noodles, according to box directions, add 1 teaspoon salt to pasta water.
While the pasta is cooking, you can start preparing the cheese sauce. Add ¼ block of silken tofu, ¼ c milk, and ¼ teaspoon garlic salt to a blender as the first step to prep the sauce. Blend until smooth and silky. Set sauce aside until noodles are done.
Once the pasta is al dente, drain excess pasta water. Return the pasta to cooking pot. Pour tofu and milk mixture over the pasta. Then add 1 teaspoon butter and ⅔ c cheddar cheese over the warm pasta. Stir it all together with a fork until the pasta is completely coated with the tofu mixture and cheese is melted and smooth. Serve your protein mac and cheese immediately.
Expert Tips
- Or if you want to add some veggies, add frozen veggies to the cooking pasta when it's got about 2-3 minutes left to cook-to save a dish.
- If you've made extra or have leftovers, to avoid that weird reheated pasta texture, add a dash of milk to your pasta after heating it up. Stir well, and your cheese will become creamy once again, and delicious.
FAQ
Traditional mac & cheese has some protein in it. A bit from the cheese, a bit from the pasta, and a bit more from the milk you add to make it really creamy. Since there isn't much protein in cheese or pasta, this dish isn't a great source of protein. That's why I add tofu to this protein mac and cheese. Tofu is a good source of protein. It's easy to add and doesn't change the flavor of them mac & cheese.
I personally like macaroni and cheese as my main dish. Pasta is my favorite. But if you want it as a side, I recommend eating it with grilled meat, like this Grilled Lamb Steak. Or serve it with your favorite type of BBQ, like my lazy hack Pulled Pork + BBQ sauce.
As a non-diet dietitian, I don't recommend focusing on healthifying foods unless you truly like the flavor and enjoy those foods. Swapping the cheese for vegetables or just cutting down on the cheese completely changes the dish. And if you want mac & cheese, anything other than creamy, cheesy pasta will leave you disappointed. If you do want to add in some protein or vegetables, this protein mac and cheese recipe is great (b/c added protein!) and you can add some broccoli or another vegetable to the cooking pasta. No need to hide vegetables in your dinner, just add some if you like them and move on with your life! If you're curious about this approach to eating, read about it more here.
What can I make with leftover ingredients?
- Tofu: Instant Pot Sweet Potato Soup
- Cheese: Buffalo Chicken Flatbread, Steak & Shrimp Fajitas, or this Brisket Grilled Cheese
Did you make this protein mac & cheese? Leave me a comment & rating to share how it turned out!
Protein Mac and Cheese
Equipment
- Medium Pot
- High powered blender
- Grater
- Measuring Spoons
- Measuring Cups
- rubber spatula
Ingredients
- 1 teaspoon salt
- ⅔ cup elbow macaroni
- ¼ whole block of silken tofu 3 oz
- ¼ cup milk I used 2%, you can use any %age
- ¼ teaspoon garlic salt
- 1 teaspoon butter
- ⅔ cup shredded cheddar cheese
Instructions
- Bring water and salt (1 tsp) to a boil, in a medium sized pot, over medium-high heat. Cook pasta in this water according to package directions.
- While pasta is cooking, add tofu (¼ package), milk (¼ c), and garlic salt (¼ tsp) to blender, and blend until smooth. Set aside.
- Once pasta is al dente, drain water. Return pasta to cooking pot, pour tofu, milk mixture over pasta, butter (1 tsp), and sprinkle cheese (⅔ c) over pasta. Stir together until pasta is coated, and cheese is melted. Serve immediately.
Video
Notes
- Add your favorite vegetables to the mac and cheese, or have on the side
- If you're reheating the macaroni, add a dash of milk and stir together to make it creamy again.
Want to get more single serving recipes like this protein mac and cheese delivered to your inbox? Click here to download my Single Serving Cookbook.
Recipes are great, but you’ll need a simple 3 step process to create a meal plan that make cooking easy & helps you stop wasting food. Check out this expertly developed meal planning guide to get started.
Jennifer says
I have never thought about using tofu in my mac and cheese. This is a great idea
Rebecca says
ya, there aren't many recipes using it, but it's so creamy & delicious!
Tania | Fit Foodie Nutter says
Oh my goodness Rebecca, looking at this recipe hungry was a bad idea! haha. I can't wait to try making it tonight! Looks so good indeed.
Rebecca says
ahh haha! good thing it's quick! LMK how it turns out
Mary Bostow says
Mmmm this looks amazing! Lighter, healthier versions of good ole fashioned comfort food are some of my favorite recipes. Can’t wait to try!
Bee says
I’m a huge Mac and cheese fan so I will be trying this one for sure!
Rebecca says
awesome! let me know how it turns out
Tayler Ross says
Thank you for sharing this! A great way to add more protein to the kids' diet, in a meal that they'll love!
Rebecca says
ya totally! & it's just easy
Abbey Sharp says
Im such of fan of adding the silken tofu to up the protein quality! Awesome idea
JOAN WARINGER says
Made it - delicious - thanks for the tofu idea.
Rebecca says
great to hear! thanks for sharing
Ash says
What size package of tofu do you use?
Rebecca says
oh great question! thanks for bringing this up, I've updated the recipe. the package I use is 12.3 oz. So anything around that size will be great.
Alexandra says
Do you know the nutritional information for this recipe?
Rebecca says
Hi Alexandra, I intentionally leave the nutritional info off of my recipes. https://www.nourishnutritionblog.com/best-new-diet/
Debi Greenwood says
can you taste the tofu?
Rebecca says
Hi Debi, nobody that I've served it to has been able to taste it