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in 30 Minute Meals, Mains, Meal Prep Lunches, Sides, Vegetarian · March 9, 2022

Healthy Mac and Cheese

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A deliciously creamy and cheesy mac & cheese recipe made with a secret ingredient, tofu! This healthy Mac and cheese uses soft (silken) tofu as a creamy base that also happens to be high in protein, calcium and iron.

Tofu combined with two types of cheeses, plus just a few other simple ingredients creates the perfect, nutrient dense meal that the whole family will love.

healthy Mac and cheese recipe with toasted breadcrumbs in a bowl

Ingredients in Healthy Mac and Cheese

  • Fusilli pasta, or pasta of choice
  • 1 block (500 g) soft (silken) tofu
  • Olive oil
  • 1 shallot
  • 4 large cloves garlic
  • Red pepper flakes, black pepper
  • Fresh spinach
  • Sun-dried tomatoes
  • Sharp cheddar cheese, parmesan cheese
  • Italian breadcrumbs
healthy Mac and cheese recipe with toasted breadcrumbs in a bowl

How to Make

  1. Start by cooking the pasta to al dente according to package directions. Drain and set aside in a serving bowl.
  2. Blend the block of tofu using a food processor or blender until smooth, set aside. 
  3. Heat a drizzle of the olive oil in a medium frying pan over medium heat and saute the shallot and garlic for 3 minutes until softened. Add in the red pepper flakes, black pepper, spinach, sundried tomatoes, the cheeses and the blended tofu. Stir and cook for 5-8 minutes until the cheese is melted, the spinach is wilted and the mixture is warmed through.
  4. While the cheese mixture cooks, heat a small frying pan over medium heat and add the breadcrumbs and about 1 tablespoon of olive oil and sauté on the frying pan for about 3-5 minutes until the breadcrumbs are golden brown. 
  5. Pour the cheese mixture over the cooked pasta and mix to coat evenly, then sprinkle the toasted breadcrumbs over top.
healthy Mac and cheese recipe with toasted breadcrumbs in a bowl

Modifications to make it your own:

You can easily make this Mac and cheese recipe your own by substituting the vegetables, even the cheese to your liking!

Vegetable substitution ideas:

  • Green peas
  • Broccoli florets
  • Chopped cauliflower
  • Diced carrots
  • Sliced bell peppers
  • Celery

Browse more dinner ideas on the blog:

Such as this Sheet Pan Butternut Squash Soup, Stuffed Acorn Squash, or this Mediterranean Orzo Pasta Salad.

If you try this recipe, be sure to leave a star rating and review. Enjoy!

healthy Mac and cheese recipe with toasted breadcrumbs in a bowl

Healthy Mac & Cheese

Andrea Toole
A deliciously creamy and cheesy mac & cheese recipe made with a secret ingredient, tofu! This healthy Mac and cheese uses soft (silken) tofu as a creamy base that also happens to be high in protein, calcium and iron. 
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 18 mins
Course Main Course, Side Dish
Cuisine American
Servings 4

Ingredients
  

  • 10 oz fusilli pasta, uncooked Or pasta of choice
  • 1 block (500 g) soft (silken) tofu
  • Drizzle olive oil Plus more for the breadcrumbs
  • 1 shallot, small diced
  • 4 large cloves garlic, minced
  • Pinch each of red pepper flakes, black pepper
  • 2 cups fresh spinach, chopped
  • 4 sun-dried tomatoes, chopped
  • 2 cups grated sharp cheddar cheese
  • 1/2 cup grated parmesan cheese
  • 1/2 cup Italian breadcrumbs

Instructions
 

  • Start by cooking the pasta to al dente according to package directions. Drain and set aside in a serving bowl.
  • Blend the block of tofu using a food processor or blender until smooth, set aside.
  • Heat a drizzle of the olive oil in a medium frying pan over medium heat and saute the shallot and garlic for 3 minutes until softened. Add in the red pepper flakes, black pepper, spinach, sundried tomatoes, the cheeses and the blended tofu. Stir and cook for 5-8 minutes until the cheese is melted, the spinach is wilted and the mixture is warmed through.
  • While the cheese mixture cooks, heat a small frying pan over medium heat and add the breadcrumbs and about 1 tablespoon of olive oil and sauté on the frying pan for about 3-5 minutes until the breadcrumbs are golden brown.
  • Pour the cheese mixture over the cooked pasta and mix to coat evenly, then sprinkle the toasted breadcrumbs over top. Enjoy!
Keyword healthy dinner, healthy mac and cheese, mac and cheese, pasta dinner, tofu mac and cheese, vegetarian burger
Previous Post: « Mediterranean Orzo Pasta Salad
Next Post: Orange Tofu Stir Fry »

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Andrea | Healthy + Easy Recipes
New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
•2 tbsp all-purpose flour
•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

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#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
Re-sharing because this salad deserves all the spo Re-sharing because this salad deserves all the spotlight 🥗

This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

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#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
Looking like a snack 🤩 These Banana Oat Chocol Looking like a snack 🤩

These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
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#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
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