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Protein Cauliflower Mac and Cheese Recipe

Emily Carter
This protein cauliflower mac and cheese blends roasted florets, pasta, and a creamy vegan sauce into a filling, balanced main.

Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings 2 servings
Calories 350 kcal

Ingredients
  

  • Pasta macaroni or shells: 120 g
  • Cauliflower florets: 2 cups 180 g
  • White beans or chickpeas cooked: ½ cup (90 g)
  • Cashews soaked: ¼ cup (35 g)
  • Unsweetened soy milk: ½ cup 120 ml
  • Nutritional yeast: 2½ tbsp
  • Olive oil: 1 tbsp
  • Garlic minced: 3 cloves
  • Onion powder: ½ tsp
  • Smoked paprika: ½ tsp
  • Mustard powder: ¼ tsp
  • Turmeric: ¼ tsp
  • Salt: to taste
  • Black pepper: ½ tsp
  • Lemon juice: 1 tsp
  • Water: as required

Instructions
 

  • Roast cauliflower with half the olive oil at 200°C for fifteen minutes until golden.
  • Boil pasta in salted water until tender, drain, and reserve.
  • Blend roasted cauliflower, beans, cashews, soy milk, yeast, lemon juice, salt, and pepper until smooth.
  • Heat remaining oil in a pan and sauté garlic briefly until aromatic.
  • Pour blended sauce into the pan and warm gently.
  • Add onion powder, paprika, mustard powder, and turmeric, stirring constantly.
  • Adjust consistency using small amounts of water.
  • Fold cooked pasta into the sauce until evenly coated.
  • Simmer for two minutes, then remove from heat.

Notes

Nutritional Values (Per Serving)

  • Calories: 350 kcal
  • Total Fat: 12 g
  • Saturated Fat: 2.1 g
  • Carbohydrates: 44 g
  • Fiber: 9 g
  • Protein: 22 g

Vitamins & Minerals (Per Serving %DV – Top 5)

  • Vitamin C: 62%
  • Calcium: 28%
  • Folate: 24%
  • Iron: 22%
  • Magnesium: 20%

Additional Notes / Flavor Tips

  • Roast cauliflower longer for deeper, nutty flavor.
  • Add chilli flakes for bold contrast.
  • Rest briefly before serving for thicker, clingy sauce perfection.