High Protein Pumpkin Mac and Cheese

Nutrition

Calories: 636kcal | Carbohydrates: 66.9g | Protein: 53.7g | Fat: 10g | Fiber: 20g

This Stove-top Pumpkin Mac & Cheese is really quick to make tastes like Fall and has 38% protein. The macro magic is from the Extra Firm Silken Tofu and Nutritional Yeast that are used to make the sauce. We also used red lentil pasta for extra protein!

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Servings 2

US CustomaryMetric

Ingredients

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US CustomaryMetric

• ▢ 4 servings Red Lentil Pasta
• ▢ 1/2 Onion diced
• ▢ 1 bulb Garlic minced
• ▢ 11 oz Extra Firm Silken Tofu I used Mori Nu
• ▢ 1/2 cup Pumpkin Puree
• ▢ 1/2 cup Soy Milk unsweetened
• ▢ 2 tbsp Lemon Juice
• ▢ 1/2 cup Nutritional Yeast
• ▢ 1 tsp Rubbed Sage
• ▢ 1 tsp Pumpkin Pie Spice
• ▢ 1 tsp Onion Powder
• ▢ 1 tsp Garlic Powder
• ▢ 1 tsp Salt
• ▢ Vegan Parmesan optional

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Instructions

 

• Boil pot of water and cook pasta per package instructions.
• In a medium heat skillet, saute onions until translucent. Add garlic and saute for another 2-3 minutes, stirring regularly.
• In a blender, blend tofu, pumpkin puree, nutritional yeast, soy milk, lemon juice and all spices until smooth and creamy.
• Add sauce to pan with onions and garlic. Mix together.
• Add in cooked pasta and mix well.
• Add some vegan Parmesan on top if you’re feeling fancy.

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Notes

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Additional Information:

• Could easily be made oil-free with the removal of the vegan parm

If you haven’t tried silken tofu to make creamy, high protein sauces for your pasta – here’s your sign! I really like this recipe because it’s high protein, and it also sneaks in some veggies!

Ingredients

• Pasta – I used red lentil pasta, but you could use any kind of past you like. Red lentil pasta does add some protein to the dish, so if you use typical pasta, the calories/macros may be different than what’s shown in the recipe card. Chickpea pasta is another good gluten-free option that packs some protein!
• Onion – would recommend either white, yellow or sweet!
• Garlic – I use fresh garlic whenever I can because I like the flavor better, but pre-minced garlic will work too!
• Silken Tofu – make sure you’re using silken tofu for the sauce, otherwise it will turn out very wrong. You can find silken tofu at most grocery stores, and also online. I like the brand Mori-Nu and typically buy their Extra Firm Silken Tofu because the macros are great and it’s also most readily available to me. Any silken tofu will work though!
• Pumpkin Puree – I use canned pumpkin puree, but you can always use fresh if you have some!
• Soy Milk – this is my preferred plant-based milk, but you can use your favorite (it may just change the calories/macros slightly).
• Lemon – I use fresh lemon juice, but you can also use store-bought lemon juice. If you have neither, a more mild vinegar like apple cider vinegar or white wine vinegar could work decently well!
• Nutritional yeast – this is what adds the cheesy flavor to the sauce! You can find nutritional yeast at most grocery stores and also purchase it online since it’s shelf-stable. Nutritional Yeast is also very protein dense!
• Safe, pumpkin pie spice, onion powder, garlic power, salt
• Vegan Parmesan – this is optional, so if you’re trying to eat more Whole Food Plant-Based (WFPB), you can definitely omit this.

Instructions

• Boil a pot of water and cook the pasta per the package instructions.
• Dice the onions and mince the garlic.
• In a medium heat skillet, saute onions until translucent. This will take about 3 – 5 minutes; make sure to stir regularly to avoid burning/sticking.
• Add garlic and saute for another 2-3 minutes, stirring regularly.
• In a blender, blend the silken tofu, pumpkin puree, nutritional yeast, soy milk, lemon juice and all the spices until smooth and creamy.
• Add sauce to pan with onions and garlic. Mix together.
• Drain the pasta.
• Add the cooked pasta into the sauce and mix well.
• Add some vegan Parmesan on top if you’re feeling fancy!

Silly Little Haiku

Silken Tofu Sauce

It’s a freaking game changer

Adds so much protein