• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Nourish Nutrition Blog logo

  • Home
  • About
    • Contact
    • Disclosure
  • Recipe Index
  • Healthy Life Tips
  • Nutrition Services
    • One on One Nutrition Therapy
    • Recipe Development/Food Photography Services
    • Nutrition Expert Services
  • Photo/Video Services
    • Food Photography Portfolio
    • Recipe Video Portfolio
    • Food Photography Resources
    • Utah Portrait Photographer
  • Free Single Serving Cookbook

April 24, 2019 Updated January 26, 2021 By Rebecca Entrees

Secret Ingredient Protein Mac and Cheese

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]

How will this protein mac & cheese make your life easier?

All you need for this easy mac & 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. 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
  • Elbow macaroni
  • Silken tofu
  • Milk 
  • Garlic salt
  • Butter
  • Cheddar cheese

How do I make protein mac & cheese?

The first step is to cook 2/3 c dry elbow noodles according to box directions, add 1 tsp salt to pasta water.

tofu mixture in blender for protein mac and cheese

Next, prepare the sauce while the pasta is cooking. Add 1/4 block of silken tofu, 1/4 c milk, and 1/4 tsp garlic salt to a blender. Blend until smooth and silky. Set aside.  

protein mac and cheese assembly in a cooking pot

Once pasta is al dente, drain water. Return the pasta to cooking pot. Pour tofu and milk mixture over the pasta. Then add 1 tsp butter and 2/3 c cheddar cheese over the warm pasta. Stir it all together with a fork until the pasta is completely coated with tofu mixture and cheese is melted and smooth. Serve 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 it. 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 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
  • 2/3 cup elbow macaroni
  • 1/4 whole block of silken tofu
  • 1/4 cup milk I used 2%, you can use any %age
  • 1/4 teaspoon garlic salt
  • 1 teaspoon butter
  • 2/3 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 (1/4 package), milk (1/4 c), and garlic salt (1/4 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 (2/3 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 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. 

Categories: Entrees

About Rebecca

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

Previous Post: « 5+ Easy Ways to Reduce Waste
Next Post: Grilled Lamb Steak with Asparagus »

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. Canโ€™t wait to try!

    Reply
  4. Bee says

    April 24, 2019 at 8:59 am

    5 stars
    Iโ€™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

Leave a Reply Cancel reply

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

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

MEET REBECCA

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

Welcome! I’m Rebecca, a dietitian & lazy home cook. On Nourish Nutrition, you’ll find quick, delicious recipes for one person to get you excited to cook at home.

Learn More About Rebecca MS, RDN, CD

Featured In

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

Top Recipes

cod with lemon on top next to couscous and broccoli

Easy Instant Pot Fish

six different fridge and pantry meals in an image

Freezer, Fridge and Pantry Meals for One

red wine vinegar coleslaw in a glass bowl with tongs in it

Red Wine Vinegar Coleslaw

holding the handle of a cast iron skillet with peach cobbler in it

The Best Peach Cobbler

Winter Recipes

smashed cranberries and juice in a glass with a green striped straw

Smashed Cranberry Mocktail

kale, apple, and pomegranate salad with fork in it

Holiday Kale Slaw with Apples

close up of delicata squash soup in a white bowl with grilled cheese

Delicata Squash Soup

close up of warm kale salad in a white bowl with a fork in it

Warm Kale Salad

fish tacos with white sauce and orange salsa on a white plate

Fish Tacos with White Sauce and Orange Salsa

grapefruit salad in a bowl

Avocado Grapefruit Salad

More Posts from this Category

Pantry Dinners

square image of pesto pasta with chicken and parmesan cheese

Healthy Pistachio Pasta

square image of black bean pasta with cheese in a bowl

Easy Black Bean Pasta

maple mustard salmon and brussels sprouts on a plate

Sheet Pan Maple Mustard Salmon with Brussels Sprouts

six different fridge and pantry meals in an image

Freezer, Fridge and Pantry Meals for One

close up of pan seared pork chop, green beans, potatoes and a lemon on a plate

Pan Seared Pork Chops

close up of carrots, leeks, and white beans in a bowl

White Bean and Farro Bowl

More Posts from this Category

One Pot/One Pan Recipes

close up of delicata squash soup in a white bowl with grilled cheese

Delicata Squash Soup

overnight oats with apples in a jar

Apple Cinnamon Overnight Oats

buffalo chicken flatbread with ranch on top

Buffalo Chicken Flatbread

close up of chicken and yellow rice in a glass bowl

Instant Pot Chicken and Yellow Rice

bowl of chicken fried rice

Chicken Fried Rice in the Instant Pot

cod with lemon on top next to couscous and broccoli

Easy Instant Pot Fish

More Posts from this Category

Footer

wanna cook at home more

BUT don't want to plan out your meals? SIGN UP to download my free Pantry Essentials Checklist to throw together easy & delicious meals on the spot

Featured In

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

Copyright© 2021 ยท by Rebecca Clyde

  • Facebook
  • Pinterest
  • Yummly
  • Email
  • Print