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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.
Janelle Gurchinoff
Wow, this recipe blew me away…. this vegan mac n’cheese is soooooo good!! I don’t eat nutritional yeast and I wasn’t sure if I could find a good mac n’cheese recipe that doesn’t use it. I gave this recipe a try and I’m so glad that I did! Thank you for an amazingly great recipe!! : )
Jenn Sebestyen
I’m so happy you love it, Janelle! Thank you so much for your feedback!
Emma
I absolutely LOVED this recipe. I didn’t miss cheese one bit! Thank you so much for sharing this.
Jenn Sebestyen
That makes me so happy, Emma! Thank you!
Danielle
The whole family loved it and are it all! Thank you so much!!
Jenn Sebestyen
I love hearing that! Thank you, Danielle!
Jamie
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
Yay! This makes me so happy, Jamie! Thank you for your comment!
Katy
Best of the recipes for this dish that I’ve tried!
Jenn Sebestyen
That makes me so happy! Thank you, Katy!
Sue
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
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
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
I’m sorry if you have answered this but how long will this sauce keep in the fridge? Thanks!
Jenn Sebestyen
Hi, Carrie. It will keep for several days in the fridge. You can also freeze it!
Melissa
I’d love to try this, but my partner is allergic to all nuts. What about hemp seeds?
Jenn Sebestyen
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
Thank you for the recipe without nutritional yeast! Can I use mustard powder instead of mustard?
Jenn Sebestyen
Yes, that should work just fine! Let me know how it turns out!
Kathleen
Thank you!!
Ashley
Anything that can replace cashews? My stepson has an allergy to cashews, peanuts, and pistachios.
Jenn Sebestyen
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
Can you use cashew flour (ground cashew) instead of soaked cashews? If so, what quantity?
Jenn Sebestyen
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
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
I’m so glad it worked out, Ali, and that you both loved it! Thank you for your feedback!
Lily
Could you use roasted but unsalted cashews for this recipe?
Jenn Sebestyen
Hi, Lily. Roasted cashews will work. Enjoy!
Hillary
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
I’m so glad you like it. Thanks for your feedback, Hillary!
Ashley Butler
How much nutritional yeast do I use to make it more like cheese?
Jenn Sebestyen
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
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
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
Can I freeze the cheese
Jenn Sebestyen
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!