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This Vegan Butternut Squash Mac and Cheese is the most-made recipe on this site — and after more than a decade of families cooking it on repeat, I think I know why.
It’s deeply creamy, golden, and comforting in exactly the way a great mac and cheese should be. And it’s made entirely from whole food ingredients — no fake cheese, no nutritional yeast required, no processed anything. Just butternut squash, cashews, a handful of spices, and noodles.
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As featured on CBS’ The Doctors in 2017 — I shared this recipe with Dr. Travis and we served it to kids in a blind taste test without telling them it was vegan. Every single one of them loved it. That moment still makes me smile. Watch the full segment here.
With over 575 five-star ratings and more than 112,000 shares, this butternut squash mac and cheese has earned its place as a genuine family staple — for vegan families, omnivore families, toddlers, teenagers, and everyone in between.
My own family has been asking for it since 2014. Yours will too.
Ingredients you need
Ingredient notes and substitutions
- Noodles ~ Elbow noodles are classic for mac and cheese, but this sauce will work with any of your favorite noodle shapes. Small shells, penne, and rotini are our other faves for this dish.
Use gluten free noodles, if you need/want.
Pro tip: After learning of our daughters gluten sensitivity, we have tried nearly every kind of gluten-free pasta out there. Our favorite is by far the Tinkyada noodles! They stay al dente, they don’t clump up, my kids can’t tell the difference between these and regular pasta, and its made from just organic brown rice and water! Try it!
- Butternut Squash ~ This fall veggie gives us the classic golden color of mac and cheese. It’s nutty and earthy with a slight sweetness. It blends up super creamy when paired with the other ingredients.
I buy a whole one and prep it myself, but most grocery stores now sell pre-chopped butternut squash in the produce section and you can often find it frozen as well. It costs more to buy the pre-chopped kind, but it can save you time. Use what you’re comfortable with.
Pumpkin or sweet potato can be used instead though both will give slight flavor variations to the final dish.
Love butternut squash? You’ll love my vegan butternut squash risotto and baked butternut squash fries!
- Cashews ~ Raw cashews blend up silky smooth and help to give this dish its thick creamy texture.
For a nut-free version, try using white beans, like cannellini or Great Northern, in place of the cashews. Many readers have done this with great success.
- Spices ~ Mustard provides a sharp, tangy kick that balances the the other flavors and helps to create a “cheesy” taste.
A clove of fresh garlic can be used instead of the garlic powder.
Smoked paprika lends a subtle smokiness that is great paired with “cheesy” dishes.
Turmeric adds extra oomph to the bright golden color. If you don’t have it, you can leave it out.
I was always taught to add a pinch of nutmeg to creamy “white” sauces (Thank you, Food Network). You won’t taste it in the final dish, but it gives a little extra something to the background flavors. Again, if you don’t have it, you can leave it out.
- Optional add-ins ~ Nutritional yeast has become a pantry staple in plant-based kitchens for good reason — 2 tablespoons blended into the sauce adds a subtle savory, “cheesy” depth that takes this dish to the next level. It’s widely available at most grocery stores now, including Whole Foods, Target, and Trader Joe’s.
Mellow white miso (1 tablespoon) is another excellent option that adds a similar savory richness. Both are optional — the sauce is genuinely delicious without either — but worth trying if you have them on hand.
How to make the recipe
This recipe comes together in two simple steps: make the sauce, toss with noodles. That’s really it.
Cook the pasta to al dente according to package directions. Don’t forget to save ½ cup of the cooking liquid before draining — the starch in that water is what makes the sauce silky and glossy.
Please scroll down to the recipe card for exact ingredient measurements and instructions.
- Step 1: Slice the butternut squash in half lengthwise and scoop out the seeds. Peel the squash with a vegetable peeler or a sharp knife and chop it into cubes and slice the onion thinly.
- Step 2: Add the squash and onions along with the raw cashews to a pot and cover with water by about 1 to 2 inches.
- Step 3: Cook the mixture until the squash is tender. Pierce a piece with a fork or knife. If it slides in easily, it’s done.
- Step 4: Drain.
- Step 5: Add the veggies and cashews to a blender along with the remaining ingredients, including the reserved pasta cooking water.
- Step 6: Blend until perfectly smooth.
Blend until perfectly smooth.
Serving suggestions
This mac and cheese is a complete meal on its own, but here are some easy ways to round it out or dress it up:
- Add some frozen green peas to the pasta just before draining.
- Add a sprinkle of vegan parmesan cheese or store-bought shredded vegan cheddar to individual servings.
- Crumble some vegan tempeh bacon over the top before serving.
- Transfer the cooked butternut squash mac and cheese to a casserole dish, sprinkle with breadcrumbs, and bake in the oven until the top is browned and crispy.
- Serve it alongside baked tofu or vegan chicken cutlets and a some garlic green beans or a side salad.
Storage and freezing
Fridge: The sauce mixed with the noodles will keep in the fridge for several days. You will need to add a bit more liquid – plain, unsweetened almond or oat milk works well – when reheating.
The sauce by itself is great for prepping ahead. It will keep in the fridge in an airtight container for 4 to 5 days.
Freezer: You can also freeze the mac and cheese (noodles and sauce together), but please note that the noodles will likely be a tad soft when thawing and reheating.
The sauce by itself can be thawed and reheated without losing any of the creamy texture. Again, you may need to add a bit more liquid, however, to loosen it up as it will thicken as it sits.
Pro tips and tricks
~ Use raw cashews. They blend up super creamy and have a mild sweet flavor that complements the other flavors of the butternut squash mac and cheese. Roasted salted cashews will be too strong.
~ Although the peel of butternut squash is edible, peel it! The end result will be much creamier without the peel.
~ To save time, feel free to use pre-chopped butternut squash found in the produce section of the grocery store. Frozen chopped squash can also be used.
~ Don’t forget to save ½ cup of the pasta cooking liquid before draining the pasta! The starch in the water helps create the silky, creamy texture.
~ Use a high speed blender to ensure the sauce blends up silky smooth.
~ If you are making this sauce on it’s own without the pasta, you can use water, unsweetened plain non-dairy milk, or the cooking liquid from the squash/onions in place of the pasta cooking water.
~ For an extra “cheesy” flavor, try adding 1 tablespoon of mellow white miso (note: contains soy) or 2 tablespoons of nutritional yeast. Blend into the sauce until smooth.
~ To make this nut-free, use white beans (cannelllini or Great Northern) instead of cashews.
~ This sauce is already gluten-free. To make the final dish gluten-free, choose gluten-free noodles.
~ This dreamy butternut squash mac and cheese sauce is so versatile. Try serving it over baked potatoes or steamed broccoli, use it as a dip for tortilla chips or french fries, or stir it into soups or chilis. It can also be made into Vegan Chili Mac.
~ Try roasting instead of boiling. Reader Stephanie discovered that roasting the squash, onions, and a few garlic cloves in the oven (rather than boiling) creates a deeper, slightly caramelized flavor. Roast at 400°F for 25–30 minutes until golden, then blend as directed. It takes a little longer but the flavor payoff is wonderful — especially during the fall and winter months.
FAQs
While this butternut squash mac and cheese doesn’t taste exactly like what you’ll get from that classic blue box or from a homemade dairy loaded version, it does have the creamy, earthy, slightly sharp/tangy flavor that everyone loves. It is a delicious pasta dish that I know you’ll love!
Technically, the peel of this winter squash is edible. However, this butternut squash mac and cheese will be much creamier if you get rid of it.
Yes — and it’s a wonderful variation! Roasting the squash, onion, and a few garlic cloves at 400°F for 25–30 minutes until caramelized gives the sauce a deeper, slightly sweeter flavor. Blend as directed, using pasta water or vegetable broth in place of the boiling liquid. This variation is especially good in fall and winter when you want a richer, more complex flavor.
Yes. Frozen chopped butternut squash works perfectly and saves a lot of prep time. No need to thaw first — just add it straight to the pot with the onion and cashews and cook until tender.
Yes. If you have a citrus sensitivity, you can leave the lemon out entirely or substitute a small splash of apple cider vinegar for a similar brightness without the citrus. The sauce is still delicious without it.
Definitely. Transfer the finished mac and cheese to a casserole dish, top with breadcrumbs (regular or gluten-free) and a drizzle of olive oil, and bake at 375°F for 20–25 minutes until the top is golden and crispy. It’s a wonderful way to serve this for a dinner party or holiday table.
I hope you love this recipe as much as we do! If you tried it, please use the star rating system in the recipe card and leave a comment with your feedback. ⭐️⭐️⭐️⭐️⭐️
For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
Creamy Vegan Butternut Squash Mac and Cheese
Recommended Equipment
Ingredients
- 12 ounces package small macaroni noodles cooked according to package directions (use gluten free noodles, if desired)
- ½ cup reserved pasta cooking liquid or from the squash/onion…either one will work)
- 1 ½ cups peeled, cubed butternut squash
- ½ large sweet onion peeled and sliced
- ¼ cup raw cashews
- 1 tablespoon fresh lemon juice
- 1 teaspoon salt
- ½ teaspoon dijon mustard
- ¼ teaspoon garlic powder
- ⅛ teaspoon black pepper
- ⅛ teaspoon smoked paprika
- ⅛ teaspoon turmeric
- ⅛ teaspoon nutmeg
Instructions
- Add butternut squash, onions and cashews to a pot and cover with water by at least an inch or two. Bring to a boil, turn down heat to medium and simmer until vegetables are tender (about 15 minutes or so).
- Meanwhile, cook macaroni noodles according to package directions. Reserve ½ cup cooking liquid once noodles are done cooking and before draining. Place noodles back in pot and set aside.
- When squash and onions are tender, drain and add them to a high speed blender with the cashews, lemon juice, salt, dijon, garlic powder, black pepper, smoked paprika, turmeric, nutmeg and reserved cooking liquid from the noodles. Blend until completely smooth. Use a tamper if necessary to push ingredients to the bottom of the blender.
- Add butternut squash sauce to the macaroni noodles and stir, making sure every noodle is covered in sauce. Warm through if needed.
Notes
Nutrition
Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.
Nydawi
Wow. Wow. Wooooowwww! This turned out so delicious! Best vegan cheese recipe I’ve come across.
I used white pepper instead of black, and halved the onion and just chucked it into my blender. So frkn yum!
Jenn Sebestyen
Yay!! So happy to hear this, Nydawi! Thank you so much for your comment. Enjoy!
Brandi
This looks so good. I have a nut allergy. Any suggestions on substitutions for the cashews?
Jenn Sebestyen
Many people have used white beans as an alternative and report that it turns out great! Enjoy, Brandi! Happy New Year!
Steph Flynn
You can also sub the nuts for 1tbsp tapioca flour. that will also thicken it and make it creamy.
Jenn Sebestyen
Thanks, Steph! Great tip!
Angela Comia
I subbed pumpkin seeds instead of the cashews to make it school safe for kids’ lunches. It turned out great! Amazing recipe, thank-you!
Jenn Sebestyen
Oh, that’s great to know! I use pumpkin seeds in my pesto…it gives a great “cheesy” flavor. I’m not sure why I never thought to try it here! Thanks, Angela! Glad you love it!
Pam Robertson
I made this with tahini instead of cashews. Needed more liquid but otherwise delicious
Jenn Sebestyen
I’m glad to hear that worked out, Pam! Thank you!
Lakshmi
If I roast the butternut squas h, then do I still need to boil it with the onionss? Await are the steps after roasting? When do I blend it?
Jenn Sebestyen
You could sauté the onions in a skillet for 5-6 minutes until soft and translucent. Remove the skins of the squash after roasting and then blend. Enjoy!
Annell
This is amazing. I made it for my teenage son who is allergic to dairy, and he devoured about half of it. Made the recipe exactly as is. Thank you so much for creating this!
Jenn Sebestyen
Oh, wonderful! I’m so happy he loves it! Thank you for your comment!
Sarah charlton
Hi, can you use normal cashews instead of raw? I can’t seem to get a hold of them
Jenn Sebestyen
“Normal”? You mean roasted? I haven’t tried it, but I think they might not get as creamy and it might affect the flavor…especially if they are salted. You can buy raw cashews on Amazon if all else fails.
Danielle
Can I sub out the raw cashews for cashew butter made w/Cashews/Coconut oil? Make it creamier?
Jenn Sebestyen
I haven’t tried it, but I think it could work. Let me know how it turns out!
Naty
Can I do this ahead of time? I want to take to a party. Thanks!
Jenn Sebestyen
Will you be able to heat it up at the party? If so, I would suggest making the noodles and the sauce ahead and keeping them separate. Once at the party, heat them up separately and combine just before serving. If that’s not possible, I would suggest making extra sauce because the noodles will absorb some of the sauce as it sits. Stir extra sauce into it right before you head out! Good luck and enjoy!
Jan
⭐️⭐️⭐️⭐️⭐️
Yum so far this is the best Mac & cheese replacement I’ve tried thanks for the great easy recipe
Ps. I could not find your star rating on this site but would have given it 5 stars as you can see
Jenn Sebestyen
Thank you, Jan! I’m so happy you love it! The star rating is directly under the photo in the recipe card. I’d love it if you could click them! Thank you!
Emjay
I was looking for some vegan options for Thanksgiving and came across this recipe. I decided to give it a trial run this Veteran’s Day weekend and all I have to say is WOW, what sorcery is this?! I’m blown away at how good this is! Thank you for sharing.
Jenn Sebestyen
HaHa! So glad you love my sorcery! It’s definitely worthy of a place on the Thanksgiving table. Enjoy!
Jenny
As a complete non cook, I truly enjoyed making this recipe and its delicious! Thank you!!
Jenn Sebestyen
That’s wonderful! So happy you love it and found it easy. Thanks for your comment!
Elise W
I’ve been using another vegan Mac and Cheese recipe for years that my family loves (with potatoes, carrots, and cashews) and have never felt the need to try another! But I had an extra butternut squash sitting on the counter needing to be used, so I decided to give this a try! It blew me away! only change I made was omitting the dijon mustard because I didn’t have any on hand. I’ve already made it twice in one week. My only complaint is that chopping and peeling the squash is a bit more labor intensive and time consuming than my other recipe. Would frozen butternut squash sub ok? If yes, this recipe just might replace my old standby!
Jenn Sebestyen
Hi, Elise. I’m so glad you gave it a chance and love it! Frozen squash would definitely work. I’ve seen pre-chopped squash in the produce section of most stores these days, too. Lots of options! Thank you for your comment!
Deb
I always cut my squash in half, then lengthwise in half again (4 pieces). scoop out seeds, then slather coconut oil on inside flesh of squash, salt and pepper, turn flesh side down on lined cookie sheet, bake 375 til tender done. I would also toss onions in olive oil and bake on cookie sheet with squash as well. Let cool enough to handle, scoop out flesh and use in this recipe. Same with cooked onions – just add them to squash. It turns out great every time. I roast my squash like this no matter the recipe I’m using. MUCH EASIER than chopping a raw squash. Hope this helps.
Jenn Sebestyen
Thanks for the tips, Deb!
J.So
Can you freeze the sauce and defrost for later? Does the texture change after it’s defrosted?
Jenn Sebestyen
I personally haven’t frozen it, but I know some readers have and it worked great.
Natalie
This recipe is the BEST for kids that are harder to feed on a plant based diet! My son ( who is SO picky) loves this recipe and I have switched out regular pasta for chickpea pasta for more protein and its even better! Thanks for an easy go-to crowd pleasing dish for kids!
Jenn Sebestyen
This is so wonderful to hear, Natalie! I’m thrilled to hear your son loves it! Thank you for your comment!
Ha Patel
Hi! Is there any sub for cashews? My boys are allergic to tree nuts. These look so creamy and I’m just wondering what can replicate that creaminess without nuts. Thanks!
Jenn Sebestyen
Any white bean should work! Or you could try sunflower seeds too!
HBG
AMAZING! I was apprehensive testing this out but coats the pasta so well and it’s so tasty definitely a save
Jenn Sebestyen
Thank you, Hannah!
Natalie
I used garbanzo beans and it tasted great and had a smooth texture.
Jenn Sebestyen
Oh, that’s so good to know! Thank you, Natalie!
Nina
Wow! This was fantastic and will now be my go-to macaroni recipe! I don’t know the magic of the squash with the cashews, but it was so creamy and so delicious! My whole family gobbled it right up!
Jenn Sebestyen
Hi, Nina! Thank you so much for your comment. I’m thrilled to hear you all love it! Have a great weekend!
Margaret Crom
Does this dish taste like cheese or is it more of a creamy pasta alternative without the cheese flavor? I’ve been looking for a cheesy mac and cheese substitute, but I really want it to taste like actual cheese.
Jenn Sebestyen
Plenty of people have commented how they could not tell the difference. But, we all have different tastes and expectations. Is it a 100% representation of dairy mac and cheese, no. But, it’s creamy and soooo good!