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The PERFECT vegan mac and cheese! You will not believe how good this is!!! No soy, fake cheese or nutritional yeast. Made with real whole food ingredients, this Butternut Squash Mac and Cheese will become a regular on your dinner table!
**This recipe was featured on CBS’ The Doctors tv show in 2017. I talked about the recipe with Dr. Travis and then we served the dish to kids for a taste test without them knowing it wasn’t traditional mac and cheese. The results: they all loved it!
The only vegan mac and cheese recipe you’ll ever need!
It’s made with 100% whole food ingredients – No soy. No processed cheese. No oil. No nutritional yeast.
Just good for you healthy food!
The kids love it. Husband, family, friends, and neighbors…they all love it.!
Pleasing vegans, omnivores, adults, and kids alike, this Butternut Squash Mac and Cheese is one creamy pasta dish you don’t want to miss!
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 healthy 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 for sure. 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.
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 great 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. 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 ~ For an extra “cheesy” flavor, try adding 2 tablespoons of nutritional yeast or 1 tablespoon of mellow white miso. Blend into the sauce until smooth.
How to make the recipe
Cook the noodles according to package instructions. Before draining, be sure to save 1 cup of the pasta cooking liquid to add to the sauce!
Please scroll down to the recipe card for exact ingredient measurements and instructions.
To prep the butternut squash, first slice it 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.
Add the squash and onions along with the raw cashews to a pot and cover with water by about 1 to 2 inches.
Cook the squash/onion/cashew mixture until the squash is tender. Pierce a piece with a fork or knife. If it slides in easily, it’s done. Drain.
Add the veggies and cashews to a blender along with the remaining ingredients. Blend until perfectly smooth.
Stir the sauce into the cooked noodles and serve!
Serving suggestions
This creamy pasta dish is a meal by itself, but if you are wanting more here are some options.
- 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 noodles! 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 noodles, 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.
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!
Vegan mac and cheese can be made a number of different ways. Some use store-bought vegan cheese, some use potatoes and carrots, some start with a roux, and of course, this version uses butternut squash.
Yes! This butternut squash mac and cheese is healthy! Using all whole food plant based ingredients, there are plenty of nutrients packed into each creamy, “cheesy” bite!
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.
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.
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For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
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 chopped
- 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 says
I just made this for the first time today, and my boyfriend and I loved it. Thank you for this great recipe.
Jenn Sebestyen says
I’m so happy to hear that, Stephanie. Thank you!
Erica Garrity says
I made this today. Tasty but wouldn’t say it tasted cheesy.
Jenn Sebestyen says
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 says
Hi! I am so excited to try this recipe! Do you think the sauce would freeze well?
Jenn Sebestyen says
Hi, Emily. Yes, I think it would. Just whisk or blend again well before while reheating. Enjoy!
Heidi says
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 says
That’s great, Heidi! I’m so happy you love it! Thank you!
Gemma says
My son has a nut allergy, are the cashews essential? Could I substitute something or leave them out?
Jenn Sebestyen says
Hi, Gemma. Others have used white beans instead with success. Also, sunflower seeds would work. Enjoy!
Gemma says
Amazing Jen, thank you
Jenn Sebestyen says
You’re welcome!
Aimee says
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 says
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 says
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 says
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 says
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 says
Aw, thank you, Betty! I try my best to help in any way I can! Enjoy the recipes!
Marijo Fazio says
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 says
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 says
How much canned pumpkin would you use if replacing for squash?
Jenn Sebestyen says
I’d say about 1/4 cup. Add a little more if it seems too thick after blending. Enjoy!
Angela Wiele says
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 says
Hi, Angela! Yes, canned squash purée will work! I think you’ll need about 1 cup. Enjoy!
Margaret says
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 says
Thank you, Margaret! So happy you enjoyed it!
Jennifer D. says
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 says
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. says
Would using frozen butternut squash work? With the same directions and ingredient quantities?
Jenn Sebestyen says
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 says
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 says
That’s great! So glad to hear you both liked it! Thank you, Charlotte!