• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Nourish Nutrition Blog

  • ABOUT
  • COOKBOOK
  • RECIPES
  • SERVICES
  • PHOTOGRAPHY
  • TIPS
menu icon
go to homepage
subscribe
search icon
Homepage link
  • ABOUT
  • COOKBOOK
  • RECIPES
  • SERVICES
  • PHOTOGRAPHY
  • TIPS
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • YouTube
  • ×

    Home » Recipe Index » Pasta Dishes

    Secret Ingredient Protein Mac and Cheese

    April 24, 2019 Updated April 27, 2021 By Rebecca Entrees, Pantry Dinners, Pasta Dishes, Vegetarian Dishes

    Jump to Recipe Jump to Video Print Recipe
    bowl of protein mac and cheese with text overlay
    protein mac and cheese in a white bowl with text overlay

    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.

    close up of mac and cheese in a bowl with parsley garnish

    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?
    • What makes it so good?
    • How do I make this recipe?
    • Expert Tips
    • FAQ
    • What can I make with leftover ingredients?

    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?

    ingredients for protein mac and cheese

    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.

    tofu mixture in blender for protein mac and cheese

    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.  

    protein mac and cheese assembly in a cooking pot

    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. 

    protein mac and cheese in cooking pot

    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

    Is Mac & Cheese good protein?

    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.

    What is mac and cheese a good side for?

    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.

    What can I add to mac & cheese to make it healthier?

    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.

    protein mac and cheese in a bowl with a fork in it

    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!

    close up of protein mac and cheese in a bowl
    Print Pin
    5 from 4 votes

    Protein Mac and Cheese

    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.
    Course dinner, Lunch
    Cuisine American
    Prep Time 5 minutes
    Cook Time 15 minutes
    Total Time 20 minutes
    Servings 1 person
    Author Rebecca

    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

    Protein Mac and Cheese

    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. 

    More Pasta Dishes

    • Easy Pasta Recipes for One
    • Single Serving Mac and Cheese
    • Jerk Shrimp Pasta
    • Pesto Pasta for One

    About Rebecca

    Welcome! I’m Rebecca, a food loving dietitian. On Nourish Nutrition, you’ll find real, quick, and nourishing recipes for one that'll get you to want to cook for yourself, because you deserve it.

    Reader Interactions

    Comments

    1. Jennifer says

      April 24, 2019 at 8:20 am

      I have never thought about using tofu in my mac and cheese. This is a great idea

      Reply
      • Rebecca says

        April 24, 2019 at 9:57 am

        ya, there aren't many recipes using it, but it's so creamy & delicious!

        Reply
    2. Tania | Fit Foodie Nutter says

      April 24, 2019 at 8:58 am

      5 stars
      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.

      Reply
      • Rebecca says

        April 24, 2019 at 12:09 pm

        ahh haha! good thing it's quick! LMK how it turns out

        Reply
    3. Mary Bostow says

      April 24, 2019 at 8:58 am

      5 stars
      Mmmm this looks amazing! Lighter, healthier versions of good ole fashioned comfort food are some of my favorite recipes. Can’t wait to try!

      Reply
    4. Bee says

      April 24, 2019 at 8:59 am

      5 stars
      I’m a huge Mac and cheese fan so I will be trying this one for sure!

      Reply
      • Rebecca says

        April 24, 2019 at 9:56 am

        awesome! let me know how it turns out

        Reply
    5. Tayler Ross says

      April 24, 2019 at 9:14 am

      5 stars
      Thank you for sharing this! A great way to add more protein to the kids' diet, in a meal that they'll love!

      Reply
      • Rebecca says

        April 24, 2019 at 9:56 am

        ya totally! & it's just easy

        Reply
    6. Abbey Sharp says

      April 25, 2019 at 2:44 pm

      Im such of fan of adding the silken tofu to up the protein quality! Awesome idea

      Reply
    7. JOAN WARINGER says

      September 17, 2020 at 8:17 pm

      Made it - delicious - thanks for the tofu idea.

      Reply
      • Rebecca says

        September 17, 2020 at 10:39 pm

        great to hear! thanks for sharing

        Reply
    8. Ash says

      April 23, 2021 at 12:51 pm

      What size package of tofu do you use?

      Reply
      • Rebecca says

        April 27, 2021 at 4:05 pm

        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.

        Reply
    9. Alexandra says

      June 04, 2021 at 11:57 am

      Do you know the nutritional information for this recipe?

      Reply
      • Rebecca says

        June 06, 2021 at 8:14 am

        Hi Alexandra, I intentionally leave the nutritional info off of my recipes. https://www.nourishnutritionblog.com/best-new-diet/

        Reply
    10. Debi Greenwood says

      February 13, 2022 at 3:24 am

      can you taste the tofu?

      Reply
      • Rebecca says

        February 14, 2022 at 1:55 pm

        Hi Debi, nobody that I've served it to has been able to taste it

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Rebecca of Nourish Nutrition Blog in a kitchen making guacamole with chips and dips on counter

    Rebecca, MS, RDN
    of Nourish Nutrition

    At Nourish Nutrition, you'll find bold, flavorful recipes for one. Most are single serving, and all have suggestions to use up the leftover ingredients so you can stop throwing away unused ingredients & leftovers!

    popular posts

    • Easy Instant Pot Fish (can cook from frozen!)
    • Overnight Oats with Yogurt
    • Red Wine Vinegar Coleslaw
    • Thai Inspired Beef and Spinach Bowl

    featured on

    logos of media outlets Rebecca of Nourish Nutrition Co has contributed to

    nutrition counseling

    Footer

    ↑ back to top

    About

    • About Rebecca
    • Recipes
    • How to Eat
    • Disclaimer/Privacy Policy

    Newsletter

    • Sign Up for a free single serving cookbook

    Contact

    • Contact
    • Nutrition Services
    • Recipe/Food Photography Services

    Copyright © 2022 Nourish Nutrition Co