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

Kelly Jensen
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


  • 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


  • 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!


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
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