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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.
Stephanie
I just made this for the first time today, and my boyfriend and I loved it. Thank you for this great recipe.
Jenn Sebestyen
I’m so happy to hear that, Stephanie. Thank you!
Erica Garrity
I made this today. Tasty but wouldn’t say it tasted cheesy.
Jenn Sebestyen
Glad you liked it, Erica. You could add in a few tablespoons of nutritional yeast if you want a “cheesier” flavor. Thanks for your feedback!
Emily
Hi! I am so excited to try this recipe! Do you think the sauce would freeze well?
Jenn Sebestyen
Hi, Emily. Yes, I think it would. Just whisk or blend again well before while reheating. Enjoy!
Heidi
I made your recipe as my first ever vegan mac and cheese. It was amazing! But it also made me wonder what some other variations might taste like, so I tried several other vegan mac and cheese recipes … they were all tasty, but yours is my absolute favorite. I like to add a touch of nutritional yeast, but otherwise I follow the directions specifically. I think the onion really makes the difference. Anyway, just wanted to say thank you.
Jenn Sebestyen
That’s great, Heidi! I’m so happy you love it! Thank you!
Gemma
My son has a nut allergy, are the cashews essential? Could I substitute something or leave them out?
Jenn Sebestyen
Hi, Gemma. Others have used white beans instead with success. Also, sunflower seeds would work. Enjoy!
Gemma
Amazing Jen, thank you
Jenn Sebestyen
You’re welcome!
Aimee
If you wish the sauce to be more cheesy, why not add some vegan cheese? It is becoming more popular in the supermarket.
Jenn Sebestyen
This sauce is meant to made from real whole foods, but if you’d like to add some vegan cheese, you may definitely do that. Enjoy!
Bri
I wanted a recipe that was healthy and full of veggies and my family really likes macaroni and cheese so we tried this. The baby really liked it but the rest of us did not. Its not a bad recipe or anything, just comes down to preference and tastes. I added nutritional yeast but it still wasn’t any kind of “cheesy”. I’ve used it before too, and had cheesy tasting things. The sauce was way too sweet. I think if I made it again I would leave out the nutmeg and Dijon and maybe add a little more salt and garlic. A LOT of people liked this recipe though, we’re the oddballs lol.
Jenn Sebestyen
Hi, Bri. Sorry to hear you didn’t like, but I appreciate your feedback. You might a try a tablespoon or two of mellow white miso paste in the sauce as well for a more savory/salty flavor.
Betty Blazic
I always love to read the comments in the recipes because I get such great ideas. Thank you one and all and especially for the comments of Jenn S. She really cares to answer and support us.
Jenn Sebestyen
Aw, thank you, Betty! I try my best to help in any way I can! Enjoy the recipes!
Marijo Fazio
Can’t wait to try this! Can’t find raw cashews, so will try pumpkin seeds. But can’t find any raw of those either! Will regular ol’ pumpkin seeds (I guess they’re roasted) work? Do they have to soak like the cashews do? Or the white beans you mention – dried? canned? soak? no soak? Thanks in advance!
Jenn Sebestyen
I’m not sure pumpkin seeds will give you the same creamy texture…possibly sunflower seeds will if you can find those. I would still recommend soaking to ensure they get really smooth. If you are using white beans, they need to be cooked white beans. Canned is fine…rinse and drain and add them straight to the blender. If you only have dried beans, you’ll need to cook them according to package directions first. Enjoy!
Michelle
How much canned pumpkin would you use if replacing for squash?
Jenn Sebestyen
I’d say about 1/4 cup. Add a little more if it seems too thick after blending. Enjoy!
Angela Wiele
Hi, this sounds delicious. Could you use canned butternut squash puree and do you have any advise if so. I have some I want to use up.
Thanks
Angela
Jenn Sebestyen
Hi, Angela! Yes, canned squash purée will work! I think you’ll need about 1 cup. Enjoy!
Margaret
I just made this for lunch and was amazed at how easy and delicious this recipe is. I have already shared with friends and family. Thank you
Jenn Sebestyen
Thank you, Margaret! So happy you enjoyed it!
Jennifer D.
I was not expecting this to be great. I’ve been misled by vegan “mac & cheese” recipes before. But this is actually delicious. It doesn’t taste like the real thing (too much sweetness from the squash and Dijon mustard), but it’s a seriously good dish on its own. I made this so my kiddo could have some since he can’t have dairy right now, but I don’t think it’ll be to his liking since there’s no obvious cheese flavor. Still, it’s a great recipe and I’ll make it for me. Thanks!
(Oh, and I did use white beans instead of cashews. Not sure if that changes the taste, but maybe I’ll try it as written next time.)
Jenn Sebestyen
I’m so glad you enjoyed it, Jennifer. You could add a few tablespoons of nutritional yeast if you want more of a cheesy flavor. I was trying to keep this recipe approachable with no “specialty” ingredients, but it would be a great addition!
A.F.
Would using frozen butternut squash work? With the same directions and ingredient quantities?
Jenn Sebestyen
Yes! Frozen butternut squash works! Frozen squash has already been cooked, so you just need to defrost. I would suggest sautéing the onions instead (in a drizzle of oil or vegetable broth…or even water…for 4-5 minutes) in this case. Add the defrosted squash to the onions for 1-2 minutes to heat through and then add to the blender. Enjoy!
Charlotte
Honestly turned out better than I expected, not really a cheesy taste but very yummy! Even my super picky eater liked it. Added a little more salt and some crushed red pepper for a little kick.
Jenn Sebestyen
That’s great! So glad to hear you both liked it! Thank you, Charlotte!