February 24, 2022
High Protein Mac and Cheese with Broccoli
A creamy base of pureed carrot, tofu, and cheese helps create a luxurious sauce with reduced calories and increased protein and nutrients. Top with pork panko or leave that off for a vegetarian version.

Servings: 4
Calories: 476kcal
Ingredients
- 6 ounces carrots peeled and sliced 1/2 inch thick, about 3 medium carrots
- 8 ounces broccoli florets
- 8 ounces gluten-free edamame pasta or lupin flour pasta or make your own
- 2 garlic cloves minced
- 16 ounces silken tofu
- 4 ounces reduced fat cheddar shredded
- 4 ounces sharp cheddar shredded, or more reduced fat if you want even lower fat calories
- 3 tablespoons Parmesan grated
- 1 ounce brown mushrooms powdered, high in vitamin D
- 1 teaspoon yeast extract spread
- 2 tablespoons nutritional yeast
- 1 teaspoon onion powder
Instructions
- Preheat the oven to 375ºF and lightly grease an oven-safe baking dish, set aside.
- Microwave the carrots in a microwave-safe bowl until tender, about 6-8 minutes. Alternatively, steam the carrots in a steamer basket on the stovetop until tender, 6-8 minutes over boiling water. Transfer to a blender along with the tofu and garlic.
- Steam the broccoli the same way, until just tender-crisp, about 6 minutes. Set aside.
- Boil a large pot of generously salted water. Add pasta and boil according to package directions, until al dente. Drain and reserve some of the pasta water if needed to thin the sauce.
- Blend the carrots, tofu, and garlic until completely smooth. Transfer to a large bowl and stir in cheeses, mushroom powder, yeast extract, nutritional yeast, and onion powder. Add reserved water as needed to get the sauce to desired consistency.
- Add broccoli and pasta and stir. Pour into the prepared baking dish and sprinkle with pork panko, if using. Bake for 20-25 minutes, until golden on top.
Notes
Protein:Energy Quotient [calories]: 0.92
Nutrition without the pork panko: Calories: 436 cal, Carbs: 27g, Fiber: 9g, Fat: 21g, Protein: 40g, Protein:Energy Quotient [calories]: 0.92
Nutrition Facts
High Protein Mac and Cheese with Broccoli
Amount per Serving
Calories
476
% Daily Value*
Fat
24
g
37
%
Saturated Fat
8
g
50
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Cholesterol
38
mg
13
%
Sodium
509
mg
22
%
Potassium
719
mg
21
%
Carbohydrates
27
g
9
%
Fiber
9
g
38
%
Sugar
5
g
6
%
Protein
44
g
88
%
Vitamin A
7830
IU
157
%
Vitamin C
54
mg
65
%
Calcium
449
mg
45
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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