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Cauliflower Protein Mac and Cheese Recipe

A creamy vegan mac and cheese using cauliflower and plant protein to create a rich, comforting, high-protein sauce.

Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 390
Ingredients Method Notes

Ingredients
  

  • Pasta elbow or shells: 300 g
  • Cauliflower florets: 3 cups 300 g
  • Silken tofu or white beans: 1 cup 200 g
  • Unsweetened plant milk: ¾ cup 180 ml
  • Nutritional yeast: 4 tablespoons
  • Olive oil: 1 tablespoon
  • Garlic powder: 1 teaspoon
  • Onion powder: ½ teaspoon
  • Mustard powder: ½ teaspoon
  • Turmeric powder: ¼ teaspoon
  • Salt: 1 teaspoon
  • Black pepper: ½ teaspoon
  • Lemon juice: 1 tablespoon

Method
 

  1. Cook pasta in salted water until al dente, then drain and set aside.
  2. Steam cauliflower until very soft, about 10 minutes.
  3. Add cauliflower, tofu, plant milk, nutritional yeast, lemon juice, oil, and spices to blender.
  4. Blend until completely smooth and creamy.
  5. Transfer sauce to a saucepan and heat gently for three minutes.
  6. Add cooked pasta and stir until evenly coated.
  7. Adjust seasoning and serve warm.

Notes

Nutritional Values (Per Serving)

  • Calories: 390 kcal
  • Total Fat: 9 g
  • Saturated Fat: 1.5 g
  • Carbohydrates: 50 g
  • Fiber: 8 g
  • Protein: 24 g

Vitamins & Minerals (Per Serving, % DV)

  • Vitamin C: 75%
  • Calcium: 30%
  • Iron: 20%
  • Vitamin B12: 40%
  • Phosphorus: 25%

Additional Notes / Tips

  • Add roasted garlic for deeper flavor confidence.
  • Sprinkle breadcrumbs and bake briefly for crunch.
  • Best enjoyed hot, unapologetic, and without explaining cauliflower choices.