High Protein Vegan Mac and Cheese
Creamy high protein vegan mac and cheese made with red lentils and chickpea pasta. Completely soy-free, nut-free, and gluten-free for busy families!
You know what? I used to think high protein vegan meals meant endless tofu scrambles or protein powder smoothies. Then I discovered the magic of red lentils blended into the creamiest cheese sauce you’ve ever tasted—and suddenly, my weeknight dinner game changed forever.
This high protein vegan mac and cheese is what happens when comfort food meets smart nutrition. We’re talking about 20+ grams of protein per serving, zero soy, zero nuts, and completely gluten-free thanks to protein-packed chickpea pasta. It’s become my go-to for busy weeknights when my family needs something nourishing but I don’t have hours to spend in the kitchen.
The best part? This vegan gluten free high protein recipe comes together in about 30 minutes, uses simple pantry ingredients, and tastes so rich and cheesy that even picky eaters ask for seconds. The secret is in the lentil-based sauce that transforms into liquid gold when blended with nutritional yeast and a touch of turmeric for that classic mac and cheese color.
Table of Contents
High Protein Vegan Mac and Cheese
Equipment
- Small bowl
- Medium saucepan
- Large pan with lid
- Blender
- Strainer
Ingredients
“Cheese” Sauce
- ¾ cup red lentils 135g
- 3 tablespoons nutritional yeast
- ¼ teaspoon paprika
- ¼ teaspoon turmeric
- 2 tablespoons tapioca starch
- 2 teaspoons salt or to taste
- ½ cup nondairy milk 120ml, unsweetened and unflavored
- ½ cup vegan cheddar shreds 56g
- ½ teaspoon garlic powder or to taste
Other Ingredients
- 1 box Banza chickpea pasta 8 ounces/227g
- 1 broccoli crown cut into pieces, about 20 ounces/600g
Instructions
- Cover the red lentils with enough water so they have about ½ inch of water over them in a small bowl—you’ll need roughly 1½ to 2 cups of water. Let them soak for just 5 minutes to soften slightly, then drain the water completely.
- Transfer the soaked lentils to a medium saucepan and cover with 2 cups (480ml) of fresh water. Bring to a boil on high heat and cook for 20 minutes until the lentils are completely soft and mushy.
- While the lentils are cooking, prepare your broccoli by cutting it into small, bite-sized florets. Don’t toss those stems—cut them into similar-sized pieces so everything cooks evenly.
- Once the lentils are done and super mushy, pour them into a blender along with the nutritional yeast, paprika, turmeric, tapioca starch, salt, nondairy milk, vegan cheddar shreds, and garlic powder. Blend on high speed until the mixture is completely smooth and silky.
- Add the broccoli pieces to a large pan and add ½ cup (120ml) of water. Cover with a lid and steam on high heat for about 8 to 10 minutes until the broccoli is tender and cooked through.
- While the broccoli steams, boil the chickpea pasta in a medium saucepan according to package directions, but cook it just until slightly undercooked. Strain the pasta well and add it directly to the pan with the steamed broccoli.
- Pour the cheese sauce from the blender into the pan with the pasta and broccoli. Cook everything together on medium-low heat for about 2 to 3 minutes, stirring gently, until the cheese sauce has thickened beautifully and coats every piece of pasta. Taste and add any additional salt, garlic powder, or seasonings you’d like.
- Serve warm immediately for maximum creaminess and comfort.
Notes
Ingredients
| “Cheese” Sauce | Amount |
|---|---|
| Red lentils | ¾ cup (135g) |
| Nutritional yeast | 3 tablespoons |
| Paprika | ¼ teaspoon |
| Turmeric | ¼ teaspoon |
| Tapioca starch | 2 tablespoons |
| Salt | 2 teaspoons (or to taste) |
| Nondairy milk (unsweetened, unflavored) | ½ cup (120ml) |
| Vegan cheddar shreds | ½ cup (56g) |
| Garlic powder | ½ teaspoon (or to taste) |
| Other Ingredients | Amount |
|---|---|
| Banza chickpea pasta | 1 box (8 ounces/227g) |
| Broccoli crown, cut into pieces | About 20 ounces (600g) |
Instructions
Step 1: Cover the red lentils with enough water so they have about ½ inch of water over them in a small bowl—you’ll need roughly 1½ to 2 cups of water. Let them soak for just 5 minutes to soften slightly, then drain the water completely. This quick soak helps them cook faster and blend smoother later.
Step 2: Transfer the soaked lentils to a medium saucepan and cover with 2 cups (480ml) of fresh water. Bring to a boil on high heat and cook for 20 minutes until the lentils are completely soft and mushy. They should break down easily when you press them with a spoon—this mushiness is exactly what creates that creamy, velvety sauce texture.
Step 3: While the lentils are cooking, prepare your broccoli by cutting it into small, bite-sized florets. Don’t toss those stems—cut them into similar-sized pieces so everything cooks evenly. The broccoli adds fiber, vitamins, and makes this high protein soy free vegan meal even more nutritious.
Step 4: Once the lentils are done and super mushy, pour them into a blender along with the nutritional yeast, paprika, turmeric, tapioca starch, salt, nondairy milk, vegan cheddar shreds, and garlic powder. Blend on high speed until the mixture is completely smooth and silky.
Man, oh man, the sauce will look thin and liquidy at this point—don’t worry! The tapioca starch will work its magic when heated, thickening everything into that classic mac and cheese consistency.
Step 5: Add the broccoli pieces to a large pan (this will eventually hold all your pasta and sauce, so go big) and add ½ cup (120ml) of water. Cover with a lid and steam on high heat for about 8 to 10 minutes until the broccoli is tender and cooked through. If the water evaporates before the broccoli is done, feel free to add another tablespoon or two—it’s all about keeping that steam going.
Step 6: While the broccoli steams, boil the chickpea pasta in a medium saucepan according to package directions, but cook it just until slightly undercooked (it’ll finish cooking in the sauce). Strain the pasta well and add it directly to the pan with the steamed broccoli.
Step 7: Pour the cheese sauce from the blender into the pan with the pasta and broccoli. Cook everything together on medium-low heat for about 2 to 3 minutes, stirring gently, until the cheese sauce has thickened beautifully and coats every piece of pasta like a dream. Taste and add any additional salt, garlic powder, or seasonings you’d like—this is your chance to make it perfect for your taste buds.
Step 8: Serve warm immediately for maximum creaminess and comfort. I personally love drizzling buffalo sauce and vegan ranch on top for a tangy kick, but it’s absolutely delicious just as it is!
Substitutions
If you can’t find red lentils, yellow lentils work just as well and create a similar creamy texture when blended. Green or brown lentils won’t break down the same way, so stick with the red or yellow varieties for this high protein vegan cheese sauce.
Don’t have chickpea pasta on hand? Any gluten-free pasta shape will work here—brown rice pasta, quinoa pasta, or even lentil pasta all deliver great results. Just keep in mind that different pastas have different cooking times and protein contents, so adjust accordingly.
For the vegan cheddar shreds, you can substitute with any plant-based cheese that melts well, or even omit it entirely if you need to keep things extra simple. The nutritional yeast provides plenty of cheesy flavor on its own, though the shreds do add richness and help with that stretchy texture.
If tapioca starch isn’t in your pantry, cornstarch or arrowroot powder work as excellent thickeners in this high protein vegan recipes soy free collection. Use the same amount and expect similar results—your sauce will still thicken beautifully as it heats.
Troubleshooting
If your cheese sauce turns out too thick after cooking, simply whisk in a tablespoon or two of nondairy milk or pasta water until you reach your desired consistency. The sauce will continue to thicken as it sits, so it’s better to err on the side of slightly thinner.
Sauce feeling grainy instead of silky smooth? Make sure your lentils are cooked until they’re completely mushy—no firm centers allowed. Also, blend for a full 60 seconds on high speed to break down every bit of texture.
Pasta getting mushy or overcooked? Remember to cook your chickpea pasta just until slightly al dente since it’ll continue cooking in the sauce. Chickpea pasta can turn soft quickly, so watch it carefully and taste-test a piece before draining.
Not enough flavor? According to research on plant-based nutrition, nutritional yeast varies in flavor intensity by brand, so you might need to add an extra tablespoon or boost the garlic powder and salt to taste. Don’t be shy about seasoning—vegan gluten free high protein dishes need bold flavors to shine.
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. The sauce will thicken considerably as it cools, so when reheating, add a splash of nondairy milk or water and stir well over medium heat until creamy again. You can also microwave individual portions for 1-2 minutes, stirring halfway through.
For meal prep, this high protein soy free vegan meal works beautifully when made ahead. Cook everything, portion into containers, and you’ve got lunches or dinners ready to grab all week long. The broccoli stays tender and the flavors actually deepen overnight, making day-two leftovers taste even better than the original batch.
Serving Suggestions
This mac and cheese is hearty enough to serve as a complete meal on its own, especially with all that protein from the lentils and chickpea pasta. For an even more substantial dinner, pair it with a simple side salad or some roasted vegetables to round out your plate.
I love serving this for family gatherings around Thanksgiving or Christmas when you need a crowd-pleasing vegan option that feels indulgent and comforting. The creamy, cheesy goodness appeals to everyone—not just the plant-based eaters at the table. Try pairing it with these gluten-free brioche burger buns on the side for a complete comfort food feast.
Variations
Kid-Friendly Version: Skip the broccoli (or hide it by cutting it super tiny) and stir in some frozen peas or corn instead. Kids tend to love the bright colors and milder flavors, and you’re still sneaking in extra nutrition with every bite.
Extra Creamy: Add an additional ¼ cup of vegan cheddar shreds and a tablespoon of vegan butter to the sauce for an ultra-rich, restaurant-style mac and cheese. This makes it absolutely perfect for special occasions or when you just need maximum comfort food vibes.
Spicy Kick: Stir in a teaspoon of cayenne pepper or red pepper flakes to the cheese sauce, or top individual servings with hot sauce. The heat pairs beautifully with the creamy, tangy flavors and takes this high protein vegan cheese dish to the next level.
Veggie-Loaded: Well, you can pack in even more vegetables by adding sautéed mushrooms, cherry tomatoes, or spinach to the mix. The more veggies, the more fiber and nutrients—and it makes the dish even more filling and satisfying for busy families.
Dairy-Free Cheese Options: If you’re working with a very restricted diet, you can make this without the vegan cheddar shreds entirely by increasing the nutritional yeast to 4 tablespoons. The flavor stays cheesy and delicious, just with a slightly less creamy texture.
High Protein Vegan Mac and Cheese FAQs
Can I make this recipe ahead of time?
Absolutely! This high protein vegan mac and cheese actually tastes even better the next day as the flavors meld together. Just store it in the fridge and reheat with a splash of nondairy milk to restore that creamy texture.
How much protein is in each serving?
Each serving delivers approximately 20-25 grams of protein, depending on portion size, thanks to the combination of red lentils and chickpea pasta. That’s more protein than many traditional mac and cheese recipes, making it perfect for post-workout meals or growing kids.
What’s the best nondairy milk to use?
Unsweetened and unflavored varieties work best—I usually reach for oat milk or cashew milk for their neutral taste and creamy texture. According to trusted gluten-free nutrition guidance, avoid sweetened or vanilla-flavored milks as they’ll make your cheese sauce taste oddly sweet instead of savory.
Why do my lentils need to soak first?
The quick 5-minute soak helps the lentils cook faster and more evenly, plus it makes them blend into an incredibly smooth sauce. Skipping this step might leave you with a slightly grainier texture, though the recipe will still work.
Can I freeze this mac and cheese?
You can freeze it for up to 2 months in freezer-safe containers, though the texture of the chickpea pasta may change slightly upon thawing. Reheat from frozen or thaw overnight in the fridge, then warm on the stovetop with extra liquid to revive the creaminess.
What can I serve this with for a complete meal?
This pairs wonderfully with a fresh green salad, some crusty bread, or roasted vegetables. For more gluten-free inspiration, check out these easy gluten-free French crepes for dessert or these flavorful gluten-free samosas as a starter.
This high protein vegan mac and cheese proves that plant-based, gluten-free eating doesn’t mean sacrificing comfort or flavor. The lentil-based sauce is so creamy and satisfying that nobody will miss the dairy, and the chickpea pasta keeps you full for hours thanks to all that protein and fiber. Whether you’re feeding a family, meal prepping for the week, or just craving some nostalgic comfort food, this recipe delivers on every level—delicious, nourishing, and simple enough for even the busiest weeknights!
