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+ servings

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 3 votes
Cook Time 45 minutes
Total Time 45 minutes
Course Dinner, Lunch, Soup
Cuisine American
Servings 6 servings
Calories 482 kcal

Ingredients
  

  • 8 ounces dried small pasta use gluten free if GF
  • 2 tablespoons olive oil
  • 4 cloves garlic minced
  • 1 sweet onion diced
  • 4 carrots diced
  • 1 Diced Tomatoes
  • 3/4 cup red lentils
  • 4 cups Vegetable Stock
  • 1/2 teaspoon mustard powder
  • 1 teaspoon Sea 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.

Nutrition

Calories: 482kcalCarbohydrates: 54gProtein: 24gFat: 19gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 44mgSodium: 1316mgPotassium: 621mgFiber: 10gSugar: 10gVitamin A: 7670IUVitamin C: 5mgCalcium: 413mgIron: 3mg
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