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    Home » Recipe Index » Pasta Dishes

    Protein Mac and Cheese

    April 20, 2023 Updated May 18, 2023 By Rebecca Clyde MS, RDN, CD 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

    Protein mac and cheese recipe is silky, creamy, cheesy, and ready in 20 minutes. One secret ingredient in this pasta recipe adds silkiness and protein without changing the taste of classic, delicious macaroni and cheese. One serving mac & cheese.

    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 protein packed 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

    • Ingredients
    • Instructions
    • Storage/Reheating Tips
    • Substitutions/Tips
    • FAQ
    • Other good pasta recipes:
    • What to do with leftover ingredients

    Most protein mac and cheese recipes I saw online use high protein pasta and/or Greek yogurt. Both are totally fine, but if you want a classic, traditional macaroni and cheese, this easy mac & cheese with silken tofu sauce tastes just like the classic version.

    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. Add veggies if you want.

    Ingredients

    Scroll down to the recipe card for the amounts of each ingredient, but here's a quick visual + description of what's in this recipe.

    ingredients for protein mac and cheese
    • Elbow Noodles: Use whatever kind of noodles you have, but elbow noodles are classic in macaroni and cheese.
    • Shredded Cheddar Cheese: Shredded cheese melts easiest, and cheddar cheese gives you a cheesy, mac & cheese flavor.
    • Silken Tofu: Blend it up with milk and garlic salt for a creamy sauce for your protein mac and cheese. Silken tofu has mild flavor, so when you use it, it's got a more classic flavor than adding Greek yogurt or bean pastas.
    • Milk: It helps blend the tofu up, and makes your protein mac and cheese extra creamy. Milk is a good source of protein too.
    • Butter: Adds flavor, and the fat will help blend together the cheesy sauce.
    • Garlic Salt: Adds a sweet, garlicky flavor and salt to your pasta. Or add garlic powder + salt.

    Instructions

    Scroll down to the protein mac and cheese recipe card for more detailed instructions. Here's a quick overview + photos to see how to make this recipe in general.

    tofu mixture in blender for protein mac and cheese

    1. Cook pasta according to box instructions. While the pasta is cooking, blend tofu, milk, and garlic salt until smooth. 

    protein mac and cheese assembly in a cooking pot

    2. Drain pasta. Return pasta back to pan. Add tofu mixture and shredded cheddar cheese. Mix until smooth.

    protein mac and cheese in cooking pot

    3. Serve pasta immediately. 

    Storage/Reheating Tips

    Store cooked pasta in an airtight container for about a week. Add a dash of water to pasta, then microwave until warm. Your pasta will smell spoiled before it's unsafe to eat.

    Substitutions/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.
    • Other great add-ins: frozen broccoli or vegetables, dash of paprika, red pepper flakes, etc.

    FAQ

    Is Mac & Cheese good protein?

    Traditional mac & cheese has about 10-17g protein in it, mostly from the milk you add to it. That's why I add tofu to this mac and cheese. Tofu is a good source of protein. It also doesn't change the flavor much.

    What protein goes with mac and cheese

    Pork chop, Pulled Pork, grilled chicken, Grilled Lamb Steak, and tofu are all good side proteins. Tofu is in this mac and cheese recipe, for example.

    How much protein in mac & cheese?

    There's about 10 grams of protein in Kraft Mac & Cheese, around 15-18 grams in homemade macaroni and cheese, and 23-24 grams of protein in this protein macaroni and cheese recipe.

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

    Other good pasta recipes:

    • Jerk Shrimp Pasta
    • Pesto Pasta for One
    • One Pot Chicken Parmesan Pasta
    • One Pot Chicken Bacon and Mushroom Pasta
    • Black Bean Pasta

    What to do with leftover ingredients

    When you're cooking for one, you often have leftover produce, cans of whatever ingredient, etc. Here are a couple ideas on how to use up the leftover ingredients. It'll help you save money by wasting fewer 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

    Protein mac and cheese recipe is silky, creamy, cheesy, and ready in 20 minutes. One secret ingredient in this pasta recipe adds silkiness and protein without changing the taste of classic, delicious macaroni and cheese.
    Course dinner, Lunch
    Cuisine American
    Prep Time 5 minutes minutes
    Cook Time 15 minutes minutes
    Total Time 20 minutes minutes
    Servings 1 person
    Author Rebecca Clyde MS, RDN

    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 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

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    About Rebecca Clyde MS, RDN, CD

    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

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    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!

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