Healthy Mac and Cheese Soup Recipe (High Protein, Vegetarian)

This secretly healthy mac and cheese soup recipe has hidden veggies, is high in protein, and is vegetarian (with an easy vegan option)!  The broth is thick and creamy from blended vegetables and dairy-free milk. Only a little cheese is used at the end, and a plant-based version can be added.  

Mac and cheese is one of my favorite foods! I have tons of fun mac recipes on this site: Roasted Carrot Mac and Cheese and Butternut Squash Mac are two of my favorites. While mac and cheese is traditionally thought of as a high-calorie comfort food, this healthy mac and cheese soup is breaking that stereotype. This soup actually is made with mostly plant-based staples, and only has a small amount of cheese stirred in at the end.  So you can have guilt-free seconds… or thirds… 🙂

This Healthy Mac and Cheese Soup Recipe Is:

  • Thick
  • Rich
  • Creamy
  • Loaded with vegetables
  • High protein
  • Versatile
  • Satisfying
  • Vegetarian, Dairy Free, and can easily be made vegan!
This soup makes the perfect fall or winter lunch. It’s cozy, hearty, and will definitley keep you full until dinner.  I actually was able to fit this into my meal prep rotation for a week. I cooked one big pot of soup on Sunday, divided it into mason jars for the week, and lunch was ready!

What’s In This Dairy Free Healthy Mac and Cheese Soup?

8 ounces dried small pasta, use gluten free if GF
2 tablespoons olive oil
4 cloves garlic, minced
1 small onion, diced
4 carrots, diced
1 (14 ounce) can diced tomatoes, with juice
3/4 cup red lentils
4 cups Vegetable stock
1/2 teaspoon mustard powder
1 teaspoon salt
2 cups milk of choice, I used unsweetened almond milk
8 ounces cheese of choice, dairy free if vegan

How Do I Make This Healthy Mac and Cheese Soup?

  1. Cook pasta according to package instructions. Drain, and set aside, allowing pasta to cool.
  2. In a large soup pot, heat the olive oil over low heat. Add the garlic and onion and saute for 6 or 7 minutes until translucent. Toss in the carrots and celery and cook for 5 minutes longer.
  3. Add the red lentils, diced tomatoes, vegetable stock, mustard powder, and salt. Bring to a boil, and cook for 30 minutes until vegetables are tender.
  4. Transfer the soup to a blender, and blend until thick and creamy. Taste and adjust seasonings as needed.
  5. Return blended soup to the pot, and heat again over low heat. Add the milk, and when the soup is just simmering, add the cheese in and stir until melted.
  6. Add the cooled pasta into the soup and stir in the cheese until it melts.  Serve with extra cheese or freshly grated pepper on top.  Enjoy!

Meal Prep Recipes For the Win!

This healthy macaroni and cheese soup is the perfect recipe for hearty homemade meal prep.  I am a huge fan of meal prepping, batch cooking, and making recipes ahead.  I love the convenience of cooking once and being able to enjoy healthy homemade meals during the week when I don’t have time.  There is a whole section of TheHerbeevore.com dedicated to my favorite tried & true meal prep recipes.  With just a little planning and prep, you can have a week’s worth of recipes ready in the time it would take to make one portion.  Just batch cook, divide into individual containers, and place in the fridge or freezer for later!  Easy peasy.

Dietary Modifications

  • For a vegan macaroni and cheese soup: make sure you use a plant-based milk and a dairy-free cheese.  Almond milk, coconut milk, oat milk, or cashew milk are all fantastic options.
  • For gluten free, make sure that the pasta you use is certified gluten free.  You can use any small shape you’d like!
  • To make a more low sodium version: cut the salt in half, adding only 1/2 tablespoon.  And make sure to always use a low sodium broth or stock in your cooking.

Other Healthy Meal Prep Soup Recipes You’ll Love!

Coconut Milk Cream of Mushroom Soup (Vegan, Gluten Free, Dairy Free)

French Carrot Lentil Soup (Vegan, Gluten Free, Dairy Free)

Black Eyed Pea Soup with Sausage and Collard Greens

Lentil Pasta Fagioli Soup (Vegan, Gluten Free, High Protein)

Creamy Minestrone Soup (Vegan, Gluten Free)

 

As always, if you make this healthy mac and cheese soup recipe be sure to leave me a comment, rate this recipe, and tag me on Instagram so I can feature you. I love seeing all your photos of my recipe recreations!

Don’t forget to follow over on Pinterest & Instagram – I’d love to connect with you there!

Healthy Mac and Cheese Soup Recipe (High Protein, Vegetarian)

This secretly healthy mac and cheese soup recipe has hidden veggies, is high in protein, and is vegetarian (with an easy vegan option)!  The broth is thick and creamy from blended vegetables and dairy-free milk. Only a little cheese is used at the end, and a plant-based version can be added.  
5 from 2 votes
Cook Time 45 mins
Course Dinner, Lunch, Soup
Cuisine American
Servings 6 servings

Ingredients
  

  • 8 ounces dried small pasta use gluten free if GF
  • 2 tablespoons olive oil
  • 4 cloves garlic minced
  • 1 small onion diced
  • 4 carrots diced
  • 1 14 ounce can diced tomatoes, with juice
  • 3/4 cup red lentils
  • 4 cups Vegetable stock
  • 1/2 teaspoon mustard powder
  • 1 teaspoon salt
  • 2 cups milk of choice I used unsweetened almond milk
  • 8 ounces cheese of choice dairy free if vegan

Instructions
 

  • Cook pasta according to package instructions. Drain, and set aside, allowing pasta to cool.
  • In a large soup pot, heat the olive oil over low heat. Add the garlic and onion and saute for 6 or 7 minutes until translucent. Add the carrots and celery and cook for 5 minutes longer.
  • Add the red lentils, diced tomatoes, vegetable stock, mustard powder, and salt. Bring to a boil, and cook for 30 minutes until vegetables are tender.
  • Transfer the soup to a blender, and blend until thick and creamy. Taste and adjust seasonings as needed.
  • Return blended soup to the pot, and heat again over low heat. Add the milk, and when the soup is just simmering, add the cheese in and stir until melted.
  • Add the cooled pasta into the soup and stir in the cheese until it melts.  Serve with extra cheese or freshly grated pepper on top.  Enjoy!

Notes

Dietary Modifications
For a vegan macaroni and cheese soup: make sure you use a plant-based milk and a dairy-free cheese.  Almond milk, coconut milk, oat milk, or cashew milk are all fantastic options. 
For gluten free, make sure that the pasta you use is certified gluten free.  You can use any small shape you'd like!
To make a more low sodium version: cut the salt in half, adding only 1/2 tablespoon.  And make sure to always use a low sodium broth or stock in your cooking.
Keyword Dairy Free Macaroni and Cheese Soup, Healthy Mac and Cheese Soup, High Protein Mac and Cheese Soup, Mac and Cheese Soup Recipe No Dairy, Vegan Mac and Cheese Soup
Did You Make This Recipe?Tag me @theherbeevore in your photo on Instagram so I can feature you!

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