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Tofu Mac and Cheese Recipe (Vegan)

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This tofu mac and cheese recipe is a creamy vegan pasta with a thick and flavorful sauce made from silken tofu and roasted vegetables.  A high protein mac and cheese recipe that is plant based and tastes amazing.

It makes a great side dish, or even a lunch or light dinner. Serve this mac and cheese with a large side salad and vegan garlic knots for a complete meal the whole family will love.

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This vegan tofu mac and cheese recipe is the perfect vegan dinner when you are looking for a delicious recipe for the family.  The secret to a thick and creamy sauce are the spices and flavor you get when you blend roasted vegetables in the vegan cheese sauce. This pasta is super thick, creamy, and the sauce-to-noodle ratio is so good!  Seriously, the cooked pasta is absolutely swimming in the cheesy sauce.

It has the same texture as classic mac and cheese, but made with healthier ingredients. This delicious vegan mac is the ultimate comfort food.

This Tofu Mac and Cheese Recipe Is:

  • Creamy
  • Flavorful
  • Decadent
  • Tasty
  • Loaded with Hidden Vegetables
  • Nut Free and made without cashews or nuts
  • Vegan, Vegetarian, Dairy Free, and Gluten free
tofu mac and cheese vegan recipe healthy plant based high protein macaroni and cheese vegan with silken tofu pasta recipe

What’s In This Vegan Tofu Mac and Cheese Recipe?

  • Pasta – you can use macaroni noodles, but I opted for a rotini! You can use regular pasta, veggie pasta, or your favorite gluten-free pasta if desired.
  • Tofu – I used one 12 ounce package of silken tofu, which has 30 g of protein total. The soft tofu has a wonderfully creamy texture when blended. You could also use extra firm tofu or firm.
  • Olive Oil
  • Garlic – or garlic powder if you have picky eaters.
  • Onion – or onion powder
  • Cherry Tomatoes – or substitute diced tomatoes/ 3 ounces of tomato paste.
  • Zucchini
  • Italian Seasoning Blend
  • Mustard Powder or yellow mustard/Dijon mustard
  • Kosher Salt & Black Pepper
  • Nutritional Yeast: not to be confused with bread baking yeast, nutritional yeast has a cheesy nutty umami flavor which is great in all kinds of dishes.
  • Non-Dairy Milk – you can use any milk alternative you prefer: soy milk, unsweetened almond milk, coconut milk, or even rice milk. Make sure your plant milk is plain and unsweetened.
  • Lemon Juice – or substitute white wine vinegar
  • Parsley

More Add-Ins & Toppings for the Best Vegan Mac

  • Stir in frozen peas or spinach into the pasta for extra veggies!
  • Top with vegan butter and a buttery breadcrumb mixture before baking.
  • You could also sprinkle potato chips on top for extra crunch.
  • Or top with a vegan cheddar or other shredded vegan cheese if desired.
What goes good with mac and cheese?

Salads, garlic bread, or roasted vegetables make great side dishes to serve with mac and cheese.

What’s the best tofu to use for mac and cheese?

Silken tofu blends well and is the creamiest and softest tofu.

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How Do I Make This Creamy Tofu Mac and Cheese Recipe?

  1. Preheat the oven to 425 Fahrenheit.
  2. Cook the pasta according to package instructions.  Drain and set aside.
  3. While the pasta cooks: on a large Sheet pan, pour the olive oil and toss with the tofu, onion, garlic, tomatoes, zucchini, mustard powder, Italian seasoning, and salt.  Toss well so all the veggies are coated in the spices and oil.
  4. Roast the vegetables for 30 minutes, flipping halfway during cooking.
  5. Add the vegetables to a blender.  Pour in the nutritional yeast and soy milk milk.  Blend on high for 2 to 3 minutes until sauce is thick and creamy.  Add more milk for a thinner sauce.
  6. Taste and adjust seasoning as necessary.
  7. Pour sauce over cooked noodles, top with fresh parsley and enjoy!
  8. Optional – you can transfer the pasta to a casserole dish, top with 1 cup of breadcrumbs, and bake for 20 minutes until golden brown.
  9. Store leftovers in an airtight container and refrigerate for up to 3 days.

Make A Stove Top Version

For a stovetop version of this mac and cheese dinner – You can sauté the vegetables over low-medium heat for 30 minutes in 1 tablespoon of olive oil and 1 cup of vegetable broth instead of roasting them. Then blend the sauce, and toss with your fresh cooked pasta.

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tofu mac and cheese vegan recipe healthy plant based high protein macaroni and cheese vegan with silken tofu pasta recipe

Tofu Mac and Cheese

This tofu mac and cheese recipe is a creamy vegan pasta with a thick and flavorful sauce made from silken tofu and roasted vegetables.  A high protein low calorie mac and cheese recipe that is plant based, vegetarian, dairy free, and SO yummy!
5 from 4 votes
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Dinner, Pasta
Cuisine American, Italian, Vegan
Servings 8 servings
Calories 279 kcal

Ingredients
  

  • 1 lb pasta of choice use gluten free for a GF version
  • 2 tablespoons olive oil
  • 1 12 ounce package tofu
  • 1 sweet onion chopped
  • 1 cup cherry tomatoes
  • 4 cloves garlic smashed
  • 1 small zucchini chopped
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon mustard powder
  • 1/2 teaspoon Sea Salt
  • 1/2 teaspoon Black Pepper
  • 1/2 cup nutritional yeast
  • 2 cups plain unsweetened almond milk or other plant-based milk of choice
  • 1/2 cup fresh parsley

Instructions
 

  • Preheat the oven to 425 Fahrenheit.
  • Cook the pasta according to package instructions.  Drain and set aside.
  • On a large Sheet pan, pour the olive oil and toss with the tofu, onion, garlic, tomatoes, zucchini, mustard powder, Italian seasoning, and salt.  Toss well so all the veggies are coated in the spices and oil.
  • Roast the vegetables for 30 minutes, flipping halfway during cooking.
  • Add the vegetables to a blender.  Pour in the nutritional yeast and almond milk.  Blend on high for 2 to 3 minutes until sauce is thick and creamy.  Add more milk for a thinner sauce.
  • Taste and adjust seasoning as necessary.
  • Pour sauce over cooked noodles, top with fresh parsley and enjoy!

Nutrition

Calories: 279kcalCarbohydrates: 48gProtein: 10gFat: 5gSaturated Fat: 1gSodium: 237mgPotassium: 337mgFiber: 4gSugar: 3gVitamin A: 461IUVitamin C: 15mgCalcium: 109mgIron: 2mg
Did You Make This Recipe?Please leave a rating and comment below, let us know what you loved about it!

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