Healthy Baked Mac and Cheese (Dairy-Free)

I could not wait to share this Healthy Baked Mac and Cheese with you. It’s a twist on our super popular high-protein mac & cheese meal prep, just elevated with a couple of twists to make it feel special for the holidays (but you can be sure I’m going to be eating this all year long!). It’s creamy, cozy, and packed with nourishing ingredients that make me feel amazing every time I make it. Instead of traditional cheese, we’re using a beautiful blend of red lentils, carrots, onions, nutritional yeast, and cashews to create the most luscious and nutrient-packed velvety sauce, that is, of course, dairy-free. The creamy sauce is elevated by mixing in some slightly spicy Gochujang, subtle truffle taste, and umami-packed shiitakes. All baked until perfect and topped with the crunchiest sourdough croutons. If you’re unsure about all the flavors combining, trust me, it’s incredible, and you won’t regret giving this one a go. It’s so satisfying, full of flavor, and a wonderful option for anyone looking for a more nourishing take on a classic comfort dish.

This is one of those meals that feels festive and special while still being simple enough for a relaxed weeknight, and it reheats so well for lunches during the week. I love serving it for family gatherings (even approved by my 5-year-old niece) or holiday dinners because it works for a wide range of dietary needs and always gets such lovely feedback.

Why I love this recipe (as a nutritionist)

• Nourishing twist on a classic: the sauce is made from veggies, cashews, and lentils for a comforting but balanced meal.
• Protein from whole foods: red lentils, nutritional yeast, and soy milk contribute plant protein in such a simple, accessible way.
• Fiber-rich ingredients: carrots, onions, and lentils help support a happy gut and steady energy.
• Beautifully satisfying: the sauce is naturally creamy without relying on dairy, vegan cheese, or heavy oils.
• Great for hosting: easy to scale, easy to transport, and loved by kids and adults alike.

Ingredient notes

• Red lentils: they blend into a smooth, creamy base and bring protein, fiber, and iron.
• Cashews: once softened and blended, they add creaminess and body to the sauce. If you need a nut-free option, sunflower seeds work very well.
• Nutritional yeast: adds an umami and cheesy flavor and brings B vitamins and protein.
• Shiitake mushrooms: these add savoriness and depth, and become slightly caramelized when pan-fried.
• Wholemeal pasta: a hearty, nourishing fiber-packed base; use gluten-free pasta if needed. Any small pasta shapes will work.
• Gochujang: a Korean fermented paste that, when added to sauces, gives instant depth and richness, plus a subtle spicy kick.
• Truffle oil: I used an extra virgin olive oil infused with black truffle, for a subtle and festive taste

How to make this recipe (summary)

Start by cooking the pasta until just al dente.

Sauté the shiitake mushrooms in tamari and a little oil until lightly golden.

Simmer the lentils, onions, carrots, cashews, and seasonings in soy milk until everything is soft and fragrant. Blend the cooked mixture into a silky smooth sauce.

Pour the sauce over the pasta and mushrooms, and stir gently to combine.

Top with golden breadcrumbs for that classic mac and cheese finish. Bake until the topping is crisp and the inside is creamy and hot. It comes out bubbling, fragrant, and so satisfying. View recipe card below for detailed instructions.

Variations and tips

• Make it gluten-free: simply use gluten-free pasta and gluten-free breadcrumbs. Also check the gochujang, as some paste can contain gluten.
• Nut-free version: swap cashews for sunflower seeds.
• Add greens: stir through some peas. If enjoying on it’s own, I highly recommend serving with a side salad and simple balsamic vinaigrette (mix equal parts of olive oil, mustard and balsamic vinegar), or some grilled broccolini with a squeeze of lemon. It really complements the flavors and is not to be missed.
• Make ahead: assemble but hold the breadcrumbs, sprinkle and bake just before serving.
• Make your own breadcrumbs: bread is one of the most wasted foods in the world, making your own breadcrumbs is a great way to use leftover bread, and infuse some flavor into it. Follow our easy Sourdough Breadcrumbs recipe to make it at home.
• Up the truffles: if they are in season you could shave some fresh truffle just before serving
• If you like this recipe, you’ll also love our High-Protein Mac and Cheese, or High-Protein Pumpkin Pasta.

Why you’ll love this Holiday Mac and Cheese TL;DR

• Comforting
• Nourishing
• Festive-friendly
• Easy prep
• Veggie-rich

Healthy Baked Mac and Cheese (Dairy-Free)

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Creamy baked pasta with a protein rich red lentil sauce, mushrooms and a golden breadcrumb topping. Comforting, simple and perfect for sharing.

Prep 20 minutes mins

Cook 45 minutes mins

Total 1 hour hr 5 minutes mins

Equipment

• Baking Tray
• Blender
• Measuring Cups and Spoons (Gold)
• Non-stick Pan

Servings 10

Ingredients

Pasta and Mushrooms

• ▢ 16 oz (450 g) dry small pasta - wholemeal preferred
• ▢ 7 oz (200 g) shiitake mushrooms
• ▢ 1 tbsp low sodium tamari
• ▢ 1 tbsp truffle oil
• ▢ 1.5 cups (150 g) breadcrumbs
• ▢ ¼ cup (16 g) fresh parsley - finely chopped

Sauce

• ▢ ½ cup (95 g) dried split red lentils
• ▢ 2 yellow onions - quartered
• ▢ 2 carrots - peeled and chopped
• ▢ ½ cup (65 g) raw cashews
• ▢ 2 cups (475 ml) dairy-free milk - soy recommended
• ▢ 1.5 tbsp (11 g) tapioca flour
• ▢ ½ cup (60 g) nutritional yeast
• ▢ 1 tsp (2 g) sweet paprika
• ▢ 1 tbsp (5 g) low-sodium vegetable stock
• ▢ 2 tsp (6 g) garlic powder
• ▢ 2 tbsp (32 g) gochujang paste
• ▢ 2 tbsp (30 ml) lemon juice
• ▢ 1 tbsp (15 ml) truffle oil
• ▢ sea salt flakes - to taste
• ▢ freshly cracked black pepper - to taste

Instructions

• Prepare the sauce: Rinse the lentils until the water runs clear.
• Add the onions, carrots, cashews, and lentils to a large pot of salted water. Bring to a boil and cook for about 15 minutes, or until the carrots are fork-tender. Drain and set aside.
• Transfer the cooked vegetables, cashews, and lentils to a large blender. Add the soy milk, tapioca flour, nutritional yeast, paprika, vegetable stock powder, garlic powder, gochujang, lemon juice, truffle oil, and a pinch of salt and pepper. Blend on high until completely smooth.
• Cook the mushrooms: Add the shiitake mushrooms to a pot and cook for about 7 minutes, until they release their juices. Add the tamari and stir. Add the truffle oil and cook for another 5 minutes, stirring occasionally, until they brown slightly.
• Cook the pasta: in salted water until al dente. If the pasta is ready before everything else, run it under cold water to prevent sticking.
• Assemble: Preheat the oven to 375 F, 190 C (fan on).

  In a large baking dish, combine the pasta, mushrooms, and sauce. Stir gently and adjust salt and pepper to taste.

  Sprinkle the breadcrumbs on top. Bake on the middle to upper rack for about 20 minutes, until golden. Top with parsley and serve.

Notes

Pasta: Cook the pasta al dente or even one minute under; otherwise, it will turn mushy in the oven. Use any small pasta shape you like, wholemeal preferred.

To save dishes: cook the mushrooms in the same pot you will later use for the pasta.

Breadcrumbs: make your own Sourdough Breadcrumbs using our recipe.

Nut-free option: swap cashews for sunflower seeds

This recipe is made as a side, but if you want to turn it into a main, I highly recommend serving it with some grilled broccolini (with a squeeze of lemon), or a side salad to add some greens and balance out the flavors

Video

Nutrition Information

Per Serving/Portion

Calories: 333 kcalCarbohydrates: 55 gProtein: 16 gFat: 6 gSodium: 330 mgFiber: 10 gVitamin A: 146 IUVitamin C: 6 mgCalcium: 109 mgIron: 4 mg