There is a very specific kind of nostalgia that only boxed macaroni and cheese can bring. It’s simple. It’s comforting. And it’s dependable in a way that only neon-orange cheese powder can be. And while I will never be above a classic Annie’s moment, sometimes I want that same cozy comfort with a little more something-something baked in. Enter: this healthier mac n’ cheese.
This version is creamy, rich, and deeply nostalgic—but secretly powered by butternut squash and silken tofu. And before you go running, I promise: you will not taste either. What you will taste is a velvety, cheesy sauce that clings to every noodle in the most luxurious way. Plus, you get protein and vegetables with it – win, win.
And it’s so insanely simple that it can come together in minutes. So when you have a craving, hopefully you’ll know this recipe has got your back.
Table of contents
Why this is my favorite healthier mac n’ cheese
This isn’t “healthy” mac in a sad, compromise-y way. This is healthier mac n’ cheese that still absolutely hits:
- Butternut squash brings natural sweetness, body, and a gorgeous golden color.
- Silken tofu creates that ultra-creamy texture while adding protein.
- Cheddar cheese keeps everything grounded in a nice, authentic cheesy flavor (plus we need real cheese!).
- Garlic powder, ground mustard, and white pepper add subtle depth that makes the sauce taste like it came from a box, but better.
The result is a sauce that’s rich, glossy, and perfectly spoon-coating. No graininess. No weird aftertaste. Just pure comfort.
The secret to that boxed-mac creaminess
The magic here is in the sauce base. Blending roasted squash with silken tofu creates:
- Thickness without flour
- An incredibly smooth texture
- A gorgeous (cheesy) yellow color without any additives or extras
- A thick sauce that’s ready to absorb a lot of good flavor
Then you melt the cheddar directly into that warm purée, adding pasta water to emulsify everything into that silky, glossy texture we all love. It’s the same concept as boxed macaroni, something simple that you can easily make delicious.
Ingredients you will need for this healthier macaroni and cheese recipe
Since this is mimicking boxed macaroni and cheese, I knew the ingredients list had to be minimal. Here is everything you will need for the mac:
- 1/2 medium butternut squash, enough to yield 210 grams, 7.5 ounces
- 1 16-ounce pack of silken tofu
- 2 cups freshly shredded cheddar cheese, 5 ounces
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon mustard powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon white pepper
- Diamond Crystal kosher salt
- Freshly cracked black pepper
- 16 ounces dried pasta of choice
A few customization ideas
Once you have this healthier mac n’ cheese base, it’s wildly adaptable. You can bulk it up with a lot of different things, whether you are craving more vegetables, more protein, or just a cozy pasta:
- Wilt in some kale, spinach or any other leafy green for some extra volume and nutrients.
- Roast mushrooms or broccoli in the oven and then stir those in at the end.
- Add shredded parmesan, pecorino or cheddar on top for more of an intensely cheesy twist.
- Serve alongside roast chicken, slow roasted salmon, or seared tofu to bulk up the protein even more.
But it’s also perfect straight out of the pot with nothing else added – it’s really up to you!
How to store this healthier mac n’ cheese
This healthier mac n’ cheese stores beautifully, which makes it perfect for meal prep, leftovers, and late-night dinners when you’re in a pinch.
In the refrigerator:
Let the mac n’ cheese cool completely, then transfer it to an airtight container. It will keep well in the fridge for up to 4 days.
How to reheat:
Reheat gently on the stovetop over low heat or in the microwave in 30–45 second intervals, stirring between each round. Add a splash of warm water, broth or leftover pasta water to bring the sauce back to its creamy, silky texture.
Can you freeze it?
You can freeze this healthier mac n’ cheese, but because it’s made with tofu and real cheese, the texture may shift slightly after thawing. If you do freeze it:
- Store in a freezer-safe container for up to 3 months
- Thaw overnight in the fridge
- Reheat slowly with a splash of liquid and plenty of stirring to revive the creaminess
Looking for other mac n’ cheese recipes?
I (of course) have a few. Here are some other favorites from the blog!
And that’s it for this Healthier Boxed Macaroni and Cheese!
If you make it, please tag me on Pinterest or Instagram so I can see! It’s my favorite thing to scroll through stories and see what you all are making.
And of course feel free to leave any questions, comments or reviews! This is the best place to reach me, and I’d love to hear from you <3
A Healthier Boxed Macaroni and Cheese
Equipment
- 1 chef's knife
- 1 sheet pan
- 1 blender
- 1 5 to 7 quart Dutch oven
- 1 medium pot for boiling the pasta
Ingredients
- 1/2 medium butternut squash enough to yield 210 grams, 7.5 ounces
- 1 16 ounce pack of silken tofu
- 2 cups freshly shredded cheddar cheese 5 ounces
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon mustard powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon white pepper
- Diamond Crystal kosher salt
- Freshly cracked black pepper
- 16 ounces dried pasta of choice
Instructions
- Position a rack in the center of the oven and preheat to 400°F.
- Place the squash cut-side-down on a baking sheet and roast for 30-40 minutes, or until the squash is softened throughout.
- When the squash is fork tender, remove it from the oven, remove the seeds, and scoop out 1 cup (210 grams) of the squash. Add this to a blender.
- Add the entire pack of tofu to the blender as well. There should be enough moisture to blend the squash and tofu together until smooth. If it needs a little help blending, add 1 tablespoon of water at a time. Set this aside.
- Grate the cheddar cheese and set it aside.
- Place a Dutch oven on one burner and a medium pot of water on the burner next to it. Place the Dutch oven over medium heat and bring the water to a boil.
- Add 1/4 cup of olive oil to the Dutch oven. Add 1/2 teaspoon each of mustard powder, garlic powder, and white pepper. Stir and let the spices sizzle in the oil for just over a minute. Then immediately add the tofu and squash purée. Mix this with the spices and season with salt and black pepper.
- By now the water should be boiling. Add 1 tablespoon of kosher salt to the pot, followed by the 16 ounces of pasta. Cook according to package instructions to reach al dente.
- While the pasta is boiling, add the cheese to the sauce a small handful at a time, stirring to let it melt into the sauce. Taste and season with salt and pepper as needed.
- Add 1/4 cup (up to 1/2 cup) of pasta water to the sauce to make it all creamy and help it emulsify.
- When the pasta is ready, use a slotted spoon to transfer the pasta into the sauce. Stir to combine, adding splashes of pasta water as needed – this helps everything cling to the pasta.
- Serve warm 🙂
Just made this! I didn’t have silken tofu, just firm, but I have a good blender and the firm tofu was still very smooth. I give it a 4/5 because although it’s delicious, I was hoping for a dish that picky eaters would approve (like boxed mac n cheese) and this isn’t quite that. But still delicious!
Hi Alyssa, I’m so sorry it wasn’t picky eater approved (did you make it for your kids? Would love more info so I can improve!). I think if you try with the silken tofu next time it will let the cheese emulsify and bit more so that the cheesy and “boxed” flavor is more pronounce. It might help if you ever try to sneak in veggies again!
Loved it! Added sautéed mushrooms and wilted kale like you suggested and it was a great way to turn it into a full meal!
So so happy you liked it!
Hi Justine! Australian here (Melbourne). Just finished a bowl of this Mac n Cheese. Thank you so much for the recipe.
Firstly, this was so fun to make and is opening my eyes to the possibilities of silken tofu!
I customised the recipe slightly towards the end: adding a couple of anchovies, paprika and cayenne pepper for a little bite and colour.
The texture was awesome and the tofu/squash flavours definitely blended away into the sauce.
The bang for buck and nutrition here is primo. Fun to make and so filling and satisfying without making you feel too heavy! I feel like it’s a great recipe and can be built upon in a million ways!
Thank you!
So so thrilled you liked it – and the paprika addition is genius!
What kind of blender do you use? I’m thinking of buying the magic bullet for dishes like this. Thoughts?
I use a Shark Ninja that kind of looks like a Magic Bullet – it’s the same “cup” blender format. I love mine. It holds around 24 ounces and I find I can use it for almost everything!
Tasty! I didn’t have mustard powder so I subbed some yellow mustard. Also added a bit of turmeric for color. I used protein pasta which impacted the taste a bit…I think I should have used regular! Very cool way to use tofu!
Thank you! I hope it will earn five stars with a regular pasta 🙂 Please let me know if that helps at all!
Love that it’s minimal ingredients and easy to make. Could not taste the tofu or squash! Very creamy.
This recipe wasn’t my favorite. I followed the recipe exactly, but I wish this had the tanginess of boxed Mac and cheese. I do love the creaminess that the silken tofu provided.
I’m so sorry to hear that, I’d suggest adding more cheese next time, or more salt! Making sure there’s enough seasoning really helps mimic the “boxed” mac n’ cheese flavor!
This was delicious! I needed some comfort food and this recipe fit the bill. Will definitely make it again!
Great lighter mac and cheese recipe! I subbed in half a can of pumpkin (leftover from another recipe) for the butternut squash and added a tablespoon of miso to the silken tofu mix. I also added some broccoli to the pasta in the last 3 min of cooking and some frozen peas. I have some leftovers, which I may top with some extra cheese and breadcrumbs and pop in the oven.
Wait, this is so good!!! I’ve tried some other healthy mac recipes’s that have a weird flavor or texture… this is super yummy! 10/10.
Omg I’m thrilled you liked it!!
Just made and I’m in love!!! So tasty! When I told my husband what was in it – he was floored! Gobbled it up! Served with roasted broccoli and a squeeze of lemon! I always
Oooo love the lemon addition!
This was SO GOOD! My husband said that multiple times and he also said it was super creamy. I totally forgot to check to see if we had white pepper so I had to leave that out but will definitely get it for next time. I used Banza chickpea pasta and added some chopped broccoli to the pasta water for the last couple of minutes. I’ll definitely be making this again!
Love the broccoli addition, so glad you liked this!
This was SO good!
I don’t normally leave a review when I cook a recipe from a food blog, but I saw some 4 star reviews and I don’t think they are deserved. It’s a 10 star for us. Use good quality cheese to make it really delicious! We didn’t change anything and it turned out sooooo yummy! This will definitely make it into our regular rotation🥳
This is so nice it makes me WEEP! Thank you and I’m so glad you liked it <33
Oooo another delicious recipie! This is wonderful, perfectly creamy, and filling! I also added come smoked paprika and salt and pepper to taste and it turned out amazing! Thanks for opening my eyes to silken tofu! Will def be using that concept in many more recipes!
LOVED this recipe- will definitely be a staple for me and a great way to use up CSA squash. Ended up using a full butternut squash (on the smaller side) and topped with some spicy crouton crumble.
I had leftover butternut squash from the custard cake recipe and wanted to add it to macaroni. I was very excited to find this recipe and that I had silken tofu in the fridge, but no blender at the moment.
I am happy to report this recipe was delicious and the texture came together great even without a blender. I definitely had to use some muscle to mash the squash and tofu together with a fork, but it worked! My partner is very excited to have leftovers for lunch this week.
Made this exactly as written. The blended squash and tofu definitely had a good smooth texture. However the sauce didnt have that Mac n cheese flavor in the end. After tasting as written, I added two more ozs of shredded cheddar, additional salt and pepper. Better, but still off. Maybe the brand of cheddar? I’d try again though bc this is such a great idea!
I loved how easily this recipe came together and my boyfriend said he would’ve thought it was normal mac and cheese if I didn’t tell him it had tofu and squash!
So SO glad you liked it!
Can’t believe something this healthy tastes THIS good. It’s even better leftover. I’ve been a loyal follower for years and this recipe is one of Justine’s best!
The highest praise! I’m so happy you liked it!
My family LOVED this! I wouldn’t say my 19 month old is too picky, but he never eats a lot of food. With this though, he kept going back for more! I couldn’t believe when I blended the squash with the tofu that the texture was JUST like boxed Mac and cheese sauce! I did add extra cheese, to our taste preference, but it’s flexible enough to do that!
Just finished making this recipe for the second time — used shells this time and it gave it so much nostalgia. My husband said he is going to take it to a gathering with his friends and see if they can guess what’s in it 😉
Was a skeptic at first but this one blew me away and WILL be a staple in my home.
I’m honored and am so glad you liked it!
Delicious!!! Very creamy and rich and I don’t feel terrible after eating it as I do with most conventional mac and cheese recipes! I would never know that the sauce is squash and tofu based. I used a very sharp, long aged white cheddar and added a good tablespoon of miso to the sauce to add more salty umami to the cheese sauce and it was perfect!
So SO happy you liked it!!