This protein-rich broccoli mac and cheese is a perfect weeknight meal: comforting, quick to make, and packed with nutrients. The sauce is irresistibly creamy and cheesy, yet the secret to its smooth texture is silken tofu. Don’t worry—its flavor is very mild and it simply makes the sauce silky while boosting the protein. Even picky eaters tend to love it, and it’s toddler-approved in our house.
If you haven’t tried blending silken tofu into a savory sauce, this recipe is an inviting introduction. When combined with milk, garlic, sharp cheddar, and hemp seeds, the tofu blends into an ultra-smooth base that carries the cheesy, savory flavors beautifully. Hemp seeds add a subtle nutty note and extra protein, while the cheddar gives the dish its classic mac-and-cheese taste.
To keep this version of mac and cheese balanced and veggie-forward, I add finely chopped broccoli that is sautéed until bright and just tender. The small broccoli pieces blend into each bite, giving the dish color, texture, and a dose of vegetables without overwhelming the comforting, creamy profile. It’s a hearty but well-rounded dish that’s great for families, meal prep, or any night you want something familiar yet a little healthier.
Protein Mac and Cheese
- Author: Mia Swinehart
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Lunch, Dinner
Description
This high-protein broccoli mac and cheese uses silken tofu to create a luxuriously smooth sauce without heavy cream. The recipe is designed to be quick, family-friendly, and flexible—substitute your favorite pasta, switch the milk, or use more veggies if you like. It reheats well, making it great for leftovers and easy weekday lunches.
Ingredients
- 1 lb pasta of choice, cooked to al dente
- 2 cups broccoli, chopped into small pieces
- 2 tbsp unsalted butter
- 1/2 cup milk of choice
- 8 oz silken tofu, drained
- 3 tbsp hemp seeds
- 2 cloves garlic
- 1/2 tsp sea salt (adjust to taste)
- 1/4 tsp pepper
- 1 1/3 cups grated sharp cheddar (or to taste)
Instructions
- Bring a large pot of heavily salted water to a boil. Cook the pasta according to package directions until al dente, then drain and set aside.
- While the pasta cooks, add milk, silken tofu, hemp seeds, garlic, salt, and pepper to a blender. Blend until completely smooth and creamy. Taste and adjust seasoning if needed.
- When the pasta has a few minutes remaining, heat a large skillet over medium heat. Add the butter, then toss in the chopped broccoli with a pinch of salt and pepper. Sauté 2–3 minutes until the broccoli is bright green and slightly tender but still has a little bite.
- Lower the heat, pour the blended tofu mixture into the skillet, and stir in the grated cheddar. Gently heat and stir until the cheese melts and the sauce becomes silky and cohesive.
- Remove the skillet from the heat and fold in the drained pasta until everything is evenly coated. Serve immediately while warm and creamy.
Notes & Tips
- For a creamier result, use whole milk or a higher-fat non-dairy milk. For a lighter version, choose low-fat milk.
- Silken tofu blends exceptionally well; be sure to drain excess liquid but don’t press it dry—the moisture helps create the sauce’s texture.
- Hemp seeds add a subtle nutty flavor and extra protein. If you don’t have hemp seeds, sunflower seeds or a tablespoon of nutritional yeast can work in a pinch.
- Leftovers reheat nicely—add a splash of milk when reheating to loosen the sauce if it has thickened in the fridge.
- To make this gluten-free, use your favorite gluten-free pasta.