Healthy Mac & "Cheese"

  • Time: 20 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery


  • Whole-wheat pasta, uncooked - 75 grams or 2.7 oz (can replace with chickpea pasta if intolerant to wheat pasta)
  • Cashews, raw and unsalted - 85 grams or 3 oz
  • Nutritional yeast - 4 tbsp (15 grams)(for our favorite brand click here)
  • Lemon, juice only - 1/2 medium (24 grams)
  • Sea salt - 1/2 tsp
  • Garlic powder - 1/4 tsp
  • Onion powder - 1/4 tsp
  • Basil, dried leaves - 1/8 tsp
  • Paprika, ground - 1/8 tsp
  • Water - 5 tbsp (75 grams)
  • Peas, frozen - 1 cup (134 grams)


  1. Cook pasta according to instructions on the package. Do not use any oil or salt to cook it. Drain and set aside when done.
  2. Add the cashews to a bowl and cover with hot water. Let soak for 10 minutes then drain the water.
  3. To a food processor or blender, add the soaked cashews and all remaining ingredients except the peas. Blend until creamy.
  4. Warm up the peas by either placing them for 1-2 minutes in the microwave or steaming them.
  5. Mix the cooked pasta with the "cheese" sauce and peas. Mix gently, serve, and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 315
  • Protein 14 grams
  • Carbs 36 grams
  • Fat 14 grams
  • Fiber 6 grams
  • Sugar 5 grams
  • Iron 19% DV
  • Calcium 3% DV
  • Sodium 19% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Get all the yumminess from a mac & cheese but without the cheese! Nutritional yeast can help give recipes a cheesy flavor. It is packed with lots of protein, vitamins and minerals, plus, helps us avoid the saturated fats and cholesterol that is found in cheese.

Tags: dairy-free, soy-free, high-protein, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, recipe


*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.