High-Protein Mac and Cheese (Vegan)

4.8 from 31 votes

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Author: Sarah Cobacho

Published: February 18, 2024

Close-up view of a glass bowl with vegan high-protein mac and cheese garnished with parsley on a marble surface.

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.

Nutritionist, Sarah Cobacho stirring a large white pot full of vegan high-protein mac and cheese, with a side of grilled broccoli on a white plate.

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.
Ingredients for vegan high-protein mac and cheese neatly arranged on a marble countertop, labeled for easy identification

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.

An overhead shot of four glass bowls containing vegan high-protein mac and cheese on a marble background, accompanied by 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.

Why You’ll Love This High-Protein Mac and Cheese

  • Nutritious
  • Yummy
  • Protein-rich
  • Comforting
  • Easy
A glass bowl of vegan high-protein mac and cheese on a marble countertop, with a gold spoon, ready to be served.
Two glass bowls on a marble counter filled with creamy vegan high-protein mac and cheese, topped with chopped fresh parsley.

High-Protein Mac and Cheese (Vegan)

Favorite
Indulge in this vegan High Protein Mac and Cheese, a creamy, comforting dish packed with nourishing ingredients. This recipe is not only delicious but also boasts a whopping 34 g of protein per serving. Perfect for meal prep and absolutely satisfying!

PRINT RECIPE PIN

Prep Time : 15 minutes
Cook Time : 15 minutes
Total Time : 30 minutes

Equipment

Servings 4

Ingredients

  • ½ cup (95 g) dry 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) vegetable stock powder
  • 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

Nutrition Information

Per Serving/Portion

Calories 678 kcalCarbohydrates 113 gProtein 35 gFat 14 gSodium 624 mgFiber 16 gVitamin A 325 IUVitamin C 8 mgCalcium 196 mgIron 7 mg

FAQ

Is this recipe gluten-free?

Yes, with the right pasta choice, it can be entirely gluten-free.

Can I use another type of milk?

Absolutely, any plant-based milk works, though soy milk is recommended for its high protein.

Are there any nut-free options?

Yes, seeds like sunflower seeds can replace cashews for those with nut allergies.

How can I make it spicier?

Add chili flakes or cayenne pepper to taste.

Can I freeze leftovers?

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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29 Comments

  1. I made this recipe. My husband and I make quite a few of your recipes. This recipe, mac and cheese, needs a little more flavor. It was good. Yet, needed something more.4 stars

    Reply

    1. Hi Sara, thank you for your feedback, I’m glad you enjoyed it, I would suggest adding more rosemary, miso and chili if you like a bit more of a kick to it 💚

      Reply

  2. This is the best vegan mac and cheese I have tried AND its high protein so woo hoo. I added broccoli to it and my husband and I both loved it. It has A LOT of sauce and so when we had leftovers the next day it was perfect. I also like that it is 4 servings. They are big but its accurate I think when you eat this way because you need bigger portions5 stars

    Reply

  4. I like this recipe. I like the high protein aspect, veggies and the creaminess. I added some kale which was good but I think broccoli might have been an even better choice. My not picky husband who normally just “likes” everything without much feedback said I should save this recipe. I will say if you are an omnivore trying plant based mac and cheese for the first time it isn’t like regular mac and cheese at all. It is a different animal. I can guarantee you my picky granddaughter would not be remotely impressed by this.5 stars

    Reply

    1. Hi Janine, I’m very happy you and your husband liked this recipe 🙂

      Reply

  5. I’ve seen you use these round glass meal prep containers in a few of your recipes, do you mind sharing where you bought them from? Thanks!5 stars

    Reply

  6. This was so yummy! I didn’t have lemon or quite enough onion, and I subbed corn starch for the tapioca powder, but it turned out great! A great meal prep recipe with things I had at home!5 stars

    Reply

    1. So happy you liked it Amy; thanks for sharing your substitutions 💚

      Reply

  7. If protein is the focus, then why not suggest the substitute of hemp seeds instead of sunflower seeds?5 stars

    Reply

    1. Hi Chris, I love hemp seeds and use them in many recipes! In this recipe, however, hemp seeds won’t give you the same creamy consistency as sunflower seeds or cashews. If you’d like to incorporate them in this recipe, I would suggest sprinkling raw on top to make the most of their nutrients instead of boiling them. You could also make a blend with nutritional yeast and garlic powder for a cheesy topping 🙂 Hope this helps!

      Reply

      1. You can, you might want to adjust the other seasonings a bit more, as miso adds a nice umami taste. I find mushroom powder (blended dried mushrooms), to be a great alternative to add a little soy-free umami.
        You might also be able to find some miso made of chickpeas, if you’re in Sydney I usually get in from Harris Farms in the fridge section.

        Hope you love the pasta, let us know how you go 💕

        Reply

  8. oh my yes this one is good good good!! added a tiny bit of roasted garlic and cayenne gourmet salt at the end for our loaded baked potato cheesy experience tonite!! thanks for this one!!5 stars

    Reply

  9. I subbed white onions (all I had today) but followed the rest. It tasty and seems really great in texture but it’s missing something in flavor. Something really minor. Going to add some tamari tonight when I use it on pasta and see. The healthiest version of Mac n cheese sauce I have seen to date which I LOVE!!!!4 stars

    Reply

    1. Hey Suzi, so happy you like it! Let us know how you go with the tamari x

      Reply

  10. Hey there! I would love to make this for a group of kids but in order to make it nut free, I’m wondering if I can achieve the same outcome substituting cashews with tahini?

    Reply

    1. Hey Haley, sunflower seeds would be my first choice for this one! Tahini could be added to the blended step, it might have a bit of a different texture and taste. Let me know how you go 🙂

      Reply

    1. So happy to hear that! If you like this one, I have a new “marry me” recipe coming up tonight I think you will love 💚

      Reply

  12. Hi,
    I can’t find tapioca starch at my local supermarkets and an online order won’t get here in time- could I substitute or omit it?

    Reply

    1. Hey Tegan, I would skip it in that case, the tapioca starch gives it a bit of a goey cheesy texture but it would still be delicious without 🙂

      Reply

  13. Hello there, I’m new to this channel and am trying to increase my protein intake. Can you give a breakdown of how this is 35g per bowl please?

    Reply

    1. Hey Divya, super happy to have you here 💚 I’ll put you the breakdown of the main protein sources bellow, let me know if you have any questions at all 🙂

      For the full recipe:
      – soy milk 17 g
      – cashews 12 g
      – nutritional yeast 28 g
      – lentils 25 g
      – pasta 55 g

      Reply