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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. Watch me talk about the recipe with Dr. Travis and see the results of a LIVE kids taste test here!**
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 noodle 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
For exact ingredient measurements and step-by-step instructions, scroll down to the recipe card.
Cook the noodles according to package directions. Before draining, be sure to save 1 cup of the pasta cooking liquid to add to the sauce!
To prep the butternut squash, first slice it in half lengthwise (1) and scoop out the seeds (2).
Peel the squash with a vegetable peeler or a sharp knife and chop it into cubes and slice the onion thinly (3).
Add the squash and onions along with the raw cashews to a pot and cover with water by about 1 to 2 inches (4).
Cook the squash/onion/cashew mixture until the squash is tender. Pierce a piece with a fork or knife (5). If it slides in easily, it’s done. Drain (6).
Add the veggies and cashews to a blender along with the remaining ingredients (7). Blend until perfectly smooth (8).
Stir the sauce into the cooked noodles and serve!
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 air-tight 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/reheating.
The sauce by itself can be thawed/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 for success
*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.
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!
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.
Emma says
I absolutely LOVED this recipe. I didn’t miss cheese one bit! Thank you so much for sharing this.
Jenn Sebestyen says
That makes me so happy, Emma! Thank you!
Danielle says
The whole family loved it and are it all! Thank you so much!!
Jenn Sebestyen says
I love hearing that! Thank you, Danielle!
Jamie says
I searched high and low for a decent looking mac n cheese recipe that doesn’t call for nutritional yeast. I followed this recipe to a T, crossed my fingers and served it to my VERY picky boys LOVED it!! My husband and I did to. Thank you so much, you’re a genius.
Jenn Sebestyen says
Yay! This makes me so happy, Jamie! Thank you for your comment!
Katy says
Best of the recipes for this dish that I’ve tried!
Jenn Sebestyen says
That makes me so happy! Thank you, Katy!
Sue says
I made this pasta dish.. it was very good, however required about a cup or more of liquid
I used unsweetened cashew milk.
Jenn Sebestyen says
Glad you liked it, Sue. Did you need more liquid in order to blend properly or was it too thick after mixing with the pasta?
Sue says
I needed more liquid in the blender as it was too thick to mix. Using the cashew milk made it really creamy. I also added extra nutritional yeast and garlic powder.
Carrie says
I’m sorry if you have answered this but how long will this sauce keep in the fridge? Thanks!
Jenn Sebestyen says
Hi, Carrie. It will keep for several days in the fridge. You can also freeze it!
Melissa says
I’d love to try this, but my partner is allergic to all nuts. What about hemp seeds?
Jenn Sebestyen says
Hemp seeds would probably work great, though I haven’t personally tried it. Many readers have subbed in white beans in place of the cashews with great success, too. Enjoy!
Kathleen says
Thank you for the recipe without nutritional yeast! Can I use mustard powder instead of mustard?
Jenn Sebestyen says
Yes, that should work just fine! Let me know how it turns out!
Kathleen says
Thank you!!
Ashley says
Anything that can replace cashews? My stepson has an allergy to cashews, peanuts, and pistachios.
Jenn Sebestyen says
Hi, Ashely. Quite a few people have mentioned using white beans in place of the cashews with great success. Try that! Hope you enjoy!
Ali says
Can you use cashew flour (ground cashew) instead of soaked cashews? If so, what quantity?
Jenn Sebestyen says
Hi, Ali. I’ve never worked with cashew flour before so I can’t say how much, but I would assume it would work just fine. I would suggest starting with 2 tablespoons and adding more to thicken if necessary. Let me know how it turns out!
Ali says
I used two tablespoons of cashew flour and the sauce was thick enough… seemed to work really well! My 14-month-old devoured the macaroni and we will definitely keep this on rotation. It’s a much healthier option than the boxed dairy-free macaroni. Thank you so much!
Jenn Sebestyen says
I’m so glad it worked out, Ali, and that you both loved it! Thank you for your feedback!
Lily says
Could you use roasted but unsalted cashews for this recipe?
Jenn Sebestyen says
Hi, Lily. Roasted cashews will work. Enjoy!
Hillary says
I made this recipe for my baby (okay, and me). We loved it!
I would put the 1/4 cup of extra liquid in the blender last, so you can control the consistency. If you want a thicker, creamier sauce, you might want to withhold a little liquid…and maybe add another 1/4 cup of (soaked) cashews.
Finally, if you don’t want to use nutritional yeast, this recipe is great. But if you DO want nutritional yeast, it adds that little extra something that makes the mac n’ cheese taste more like, well, cheese.
Jenn Sebestyen says
I’m so glad you like it. Thanks for your feedback, Hillary!
Ashley Butler says
How much nutritional yeast do I use to make it more like cheese?
Jenn Sebestyen says
Start with 1 to 2 tablespoons. Taste and add more as needed. You may need to adjust the liquid amount, as well, depending on how much nooch you add.
Gisela says
Hi Jen. Came across this blog via a google search. I live in South Africa and we don’t often get butternut squash here. What else do you think I could use to get this consistency ?
I was wondering if cauliflower would work?
Jenn Sebestyen says
Hi, Gisela. Pumpkin or sweet potato would be closest in flavor. Cauliflower will work, but it would be more like an Alfredo sauce. Just be sure to taste and adjust seasonings as necessary. Let me know what you try!
Nikki says
Can I freeze the cheese
Jenn Sebestyen says
Hi, Nikki. Yes, you can freeze the cheese sauce. Just make sure to whisk it really well or re-blend it after thawing to ensure a smooth consistency. Enjoy!
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!