Since going vegan, I have tried so many mac & cheese recipes I’ve lost count. I’ve always wanted to have a healthy one on hand that I could recommend. After all, it’s a huge crowd favorite, and one of my favorite things to do is to veganise classic comfort food and make it extra nourishing. I’ve tried many things, including cauliflower, white beans, vegan cheese, and béchamel… and although it was pretty good, it just was not IT. Until this High-Protein Mac and Cheese! It’s so creamy, gooey, and…. cheesy?! I could barely believe it, and Cam’s face confirmed this is the perfect ratio! And the best part? It’s all made with wholesome ingredients and without needing to use vegan butter or cheese!
I’m also thrilled by the nutrition in this recipe. The combo of legumes, vegetables, nuts, and spices makes the sauce beautifully balanced and is a delicious and nourishing meal once combined with your favorite pasta. It’s even rocking 35 g of protein and 14 g of fiber per serving! I’m so excited to eat this through the week, and I hope you also give this High Protein Vegan Mac and Cheese a go. If you love this, try my high-protein marry me orzo, high-protein romesco pasta, or vegan wellington next.
Why This Recipe Works
- Rich in protein: Thanks to the lentils and cashews, it’s packed with plant-based protein.
- Nutrient-dense: Full of vitamins and minerals from whole foods.
- Easy to make: Simple instructions and common pantry ingredients.
- Comfort food: A healthy twist on a classic favorite.
- Dairy-Free: a great allergen-friendly meal.
- Customizable: Easily adaptable to be served with your favorite veggies and greens.
Ingredient Notes
- Raw cashews add creaminess and are excellent for heart health.
- Split red lentils boost the protein content significantly.
- Nutritional yeast provides a cheesy flavor and is a great source of B vitamins.
- Soy milk can be substituted with any plant milk, though soy is preferable for its high protein content.
Step-By-Step Instructions
Rinse the lentils until the water runs clear. Add the onion, carrots, cashews, and red lentils to a large pot of salted water. Cook for about 15 minutes. Drain and set aside. Cook the pasta as per the packet’s instructions, reserving some pasta water. Blend the cooked veggies with soy milk and seasonings until smooth. Cook the sauce with the pasta, adjusting the taste with salt and pepper, and serve topped with fresh parsley.
Variations and Tips
- For a smokier flavor, add smoked paprika instead of sweet.
- Increase the veggies by serving the pasta with broccoli, spinach, or kale for an extra nutrient kick.
- Make it gluten-free by choosing your favorite gluten-free pasta.
- Make it even higher in protein by choosing legume pasta (my favorites are red lentils for the best texture), or add some sauteed tempeh or tofu on the side.
- Adding a bit of chili gives it a nice kick.
- Make it nut-free: swap the cashews for sunflower seeds.
- And remember, always adjust the salt and pepper to taste!
- Storage option: it keeps well in the refrigerator in an airtight container for up to 4 days. If you’re not planning to eat it straight away, I recommend slightly undercooking the pasta for the best texture once reheated. If you would like to freeze it, I recommend freezing the sauce only and giving it a little blend once thawed and before reheating for the creamiest texture.
- Reheat: on a saucepan with a splash of dairy-free milk or in the microwave.
- If you like this recipe, you’ll also love our Healthy Baked Mac & Cheese or High-Protein Pumpkin Pasta.
Why You’ll Love This High-Protein Mac and Cheese
- Nutritious
- Yummy
- Protein-rich
- Comforting
- Easy
High-Protein Mac and Cheese (Vegan)
Ingredients
- ½ cup (95 g) dried split red lentils
- 2 yellow onion - chopped in quarters
- 2 carrots - peeled and chopped
- ½ cup (65 g) cashews
- 14 oz (400 g) dry pasta - wholemeal prefered
- 2 cups (475 ml) soy milk
- 1½ 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 granules
- 1 tbsp (15 ml) lemon juice
- 1 tsp (6 g) white miso paste
- 1 rosemary sprig - optional
- sea salt flakes - to taste
- freshly cracked black pepper - to taste
- 2 tbsp (8 g) fresh parsley - finely chopped
To Serve
- Your favorite greens, e.g., broccoli - grilled or stir-fried with chili flakes to taste
Instructions
- Rinse the lentils until the water runs clear.
- Add the onion, carrots, cashews, and red lentils to a large pot of salted water. Bring to a boil and cook for about 15 minutes, until the carrots are fork-tender. Drain the water and set aside.
- Cook the pasta in salted water according to the packet instructions. Reserve ¼ cup of pasta water.
- Transfer cooked onions, carrots, cashews, and lentils to a blender with soy milk, tapioca starch, nutritional yeast, paprika, vegetable stock powder, garlic granules, lemon juice, miso paste, and a pinch of salt. Blend on high speed until perfectly smooth.
- Transfer the sauce to a large pan (big enough to contain both the sauce and pasta), add the rosemary sprig, and cook for 5 minutes on medium to low heat, stirring regularly to thicken the sauce.
- Add the pasta and reserved pasta water. Stir well to coat, and cook for a further 5 minutes. Remove the rosemary sprig. Adjust salt and pepper to taste, top with parsley, and enjoy!
Video
Per Serving/Portion
FAQ
Yes, with the right pasta choice, it can be entirely gluten-free.
Yes, any plant-based milk works, though soy milk is recommended for its high protein.
Cornstarch or arrowroot both work as substitutes. If you don’t have either, you can also skip it. The texture won’t be quite as gooey, but it will still taste great.
Miso brings a lovely umami flavor. A little tamari or soy sauce works as a swap. For a soy-free option, mushroom powder (blended dried mushrooms) is a great alternative for adding savory depth.
Nutritional yeast brings the cheesy umami flavor, so there’s no direct substitute. If you skip it, you can adjust other seasonings to make a creamy sauce that’s still delicious, just less cheesy.
Yes, seeds like sunflower seeds can replace cashews for those with nut allergies.
Hemp seeds won’t give you the same creamy consistency as cashews or sunflower seeds. They’re better sprinkled raw on top for nutrients rather than blended into the sauce.
Add chili flakes or cayenne pepper to taste.
Yes, the sauce freezes well for up to 3 months. Thaw and do a short blend before heating up, for the best texture.
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Very good! We only had brown lentils so I added some turmeric to brighten the color. Very filling- my family of 3 (including one growing teen) had leftovers and we often don’t with 4-serving meals! Great with sautéd kale.
Hi Lindsay, I’m so happy the whole family loved it! Thank you for sharing your tip with using brown lentils, I’m glad to hear it worked 🥰
Really tasty but different… Added cauliflower and spinach directly to the mix…
Wow that looks delicious, thank you so much for sharing Julia x
Thanks, I used those wholegrain spelt curled pasta which was the closest I could find to macaroni… 🤣
Omg wholegrain macaroni are so rare to find where I live too (Sydney), sometimes we just have to get creative haha
Really good! Not a vegan but am severely lactose intolerant. First time cooking something with cashews other than a random cashew cream I made years ago. Really creamy with great flavor. I added a little msg and it added a nice extra touch.
Hi Corinne, so glad you loved it! Cashew cream is a life saver for dairy-free people 🥰
I totally meant to rate this 5 stars on my comment!!
My bad.
Haha no worries lovely 💕
This recipes is so delicious, added some chilli for a bit of a bite
That looks delicious! Thanks so much for sharing, Stephanie! I also love adding a bit of red chili flakes 💚
This is the second time I made this, it’ so creamy and delicious!
I made some changes based on the ingredients I had at home (1 tbsp of soy sauce instead of miso paste, oat milk), and I sautéd the onion in a pan with 2 cloves of garlic to add even more flavor. Thanks for the recipe!
Hey lovely, thank you so much for sharing. I’m so happy you loved the recipe. Love the idea of sautéing the onion and garlic to amp up the flavour!
What’s a great substitute for the tapioca flour?
You could use corn starch, if you don’t have any, you can also skip it. The texture will just not be as gooey, but it would still taste great!