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    Home » Recipes » Pasta

    Butternut Squash Mac and Cheese

    Published: Oct 7, 2014 · Modified: Feb 8, 2021 by Jenn Sebestyen

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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!**

    Creamy macaroni and cheese in a white bowl.

    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!

    Table of Contents hide
    1 Ingredients you need
    2 How to make the recipe
    3 Storage and freezing
    4 Pro tips for success
    5 FAQs
    6 More vegan pasta recipes
    7 Butternut Squash Mac and Cheese

    Ingredients you need

    Recipe ingredients arrayed in individual bowls.

    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.

    4 photo collage: preparing butternut squash, onions and cashews.

    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).

    4 photo collage: cooking vegetables and puréeing the mixture in a blender.

    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).

    Spoonful of butternut squash mac and cheese sauce being poured into a bowl.

    Stir the sauce into the cooked noodles and serve!

    Wooden spoon stirring a skillet of vegan mac and cheese.

    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

    What does vegan mac and cheese taste like?

    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!

    What is vegan mac and cheese made of?

    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.

    Is butternut squash mac and cheese healthy?

    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!

    Do I have to peel butternut squash?

    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.

    More vegan pasta recipes

    • One Pot Hummus Pasta
    • Pumpkin Pasta Sauce
    • Vegan Cincinnati Chili
    • Creamy Vegan Mushroom Pasta
    • Creamy Lemon Ziti
    • Vegan Spinach Artichoke Pasta
    Two bowls of creamy pasta.

    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.

    Be sure to sign up for my FREE Newsletter to be the first to get my NEW recipes! You can also follow me on Instagram, Facebook, and Pinterest.


    For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!

    Creamy macaroni and cheese in a white bowl.

    Butternut Squash Mac and Cheese

    This is the BEST vegan butternut squash mac and cheese you'll ever have! Made from all whole food plant based ingredients, it's healthy for you too! Kid approved!
    Inspired by Veg News Baked Mac and Cheese.
    4.58 from 543 votes
    Print Pin Rate
    Course: Entrées
    Cuisine: American
    Diet: Vegan
    Prep Time: 30 minutes
    Cook Time: 20 minutes
    Total Time: 50 minutes
    Servings: 6
    Calories: 383kcal
    Author: Jenn Sebestyen

    Recommended Equipment

    • Large pot
    • 2 quart sauce pot
    • Colander
    • Blender

    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

    *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.

    Nutrition

    Calories: 383kcal | Carbohydrates: 78g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Sodium: 392mg | Fiber: 5g | Sugar: 4g

    Nutrition values are calculated using online calculators and are estimates only. Please verify using your own data.

    Tried this Recipe? Tag me Today!Mention @Veggie_Inspired or tag #VeggieInspired!
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    Comments

    1. Emma says

      March 28, 2021 at 1:38 pm

      I absolutely LOVED this recipe. I didn’t miss cheese one bit! Thank you so much for sharing this.5 stars

      Reply
      • Jenn Sebestyen says

        March 28, 2021 at 8:31 pm

        That makes me so happy, Emma! Thank you!

        Reply
    2. Danielle says

      March 02, 2021 at 6:15 pm

      The whole family loved it and are it all! Thank you so much!!5 stars

      Reply
      • Jenn Sebestyen says

        March 02, 2021 at 9:59 pm

        I love hearing that! Thank you, Danielle!

        Reply
    3. Jamie says

      February 12, 2021 at 8:55 pm

      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.

      Reply
      • Jenn Sebestyen says

        February 13, 2021 at 10:11 am

        Yay! This makes me so happy, Jamie! Thank you for your comment!

        Reply
    4. Katy says

      February 10, 2021 at 5:48 pm

      Best of the recipes for this dish that I’ve tried!5 stars

      Reply
      • Jenn Sebestyen says

        February 10, 2021 at 8:04 pm

        That makes me so happy! Thank you, Katy!

        Reply
    5. Sue says

      January 13, 2021 at 7:15 pm

      I made this pasta dish.. it was very good, however required about a cup or more of liquid
      I used unsweetened cashew milk.

      Reply
      • Jenn Sebestyen says

        January 14, 2021 at 9:16 am

        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?

        Reply
        • Sue says

          January 14, 2021 at 9:13 pm

          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.

    6. Carrie says

      January 02, 2021 at 8:05 pm

      I’m sorry if you have answered this but how long will this sauce keep in the fridge? Thanks!

      Reply
      • Jenn Sebestyen says

        January 04, 2021 at 1:35 pm

        Hi, Carrie. It will keep for several days in the fridge. You can also freeze it!

        Reply
    7. Melissa says

      December 25, 2020 at 10:04 pm

      I’d love to try this, but my partner is allergic to all nuts. What about hemp seeds?

      Reply
      • Jenn Sebestyen says

        December 26, 2020 at 10:19 am

        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!

        Reply
    8. Kathleen says

      December 11, 2020 at 8:25 am

      Thank you for the recipe without nutritional yeast! Can I use mustard powder instead of mustard?

      Reply
      • Jenn Sebestyen says

        December 11, 2020 at 9:38 am

        Yes, that should work just fine! Let me know how it turns out!

        Reply
        • Kathleen says

          December 13, 2020 at 7:25 pm

          Thank you!!

    9. Ashley says

      November 22, 2020 at 8:38 pm

      Anything that can replace cashews? My stepson has an allergy to cashews, peanuts, and pistachios.

      Reply
      • Jenn Sebestyen says

        November 23, 2020 at 7:55 am

        Hi, Ashely. Quite a few people have mentioned using white beans in place of the cashews with great success. Try that! Hope you enjoy!

        Reply
    10. Ali says

      October 12, 2020 at 11:31 am

      Can you use cashew flour (ground cashew) instead of soaked cashews? If so, what quantity?

      Reply
      • Jenn Sebestyen says

        October 13, 2020 at 3:08 pm

        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!

        Reply
        • Ali says

          October 15, 2020 at 10:55 am

          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

          October 15, 2020 at 12:30 pm

          I’m so glad it worked out, Ali, and that you both loved it! Thank you for your feedback!

    11. Lily says

      September 28, 2020 at 2:57 am

      Could you use roasted but unsalted cashews for this recipe?

      Reply
      • Jenn Sebestyen says

        September 28, 2020 at 9:03 am

        Hi, Lily. Roasted cashews will work. Enjoy!

        Reply
    12. Hillary says

      September 14, 2020 at 5:10 pm

      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.

      Reply
      • Jenn Sebestyen says

        September 15, 2020 at 9:03 am

        I’m so glad you like it. Thanks for your feedback, Hillary!

        Reply
      • Ashley Butler says

        October 04, 2020 at 3:46 pm

        How much nutritional yeast do I use to make it more like cheese?

        Reply
        • Jenn Sebestyen says

          October 05, 2020 at 8:38 am

          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.

    13. Gisela says

      September 06, 2020 at 7:42 am

      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?

      Reply
      • Jenn Sebestyen says

        September 06, 2020 at 11:38 am

        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!

        Reply
    14. Nikki says

      August 28, 2020 at 4:07 am

      Can I freeze the cheese

      Reply
      • Jenn Sebestyen says

        August 28, 2020 at 8:34 am

        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!

        Reply
    15. Stephanie says

      August 25, 2020 at 6:17 pm

      I just made this for the first time today, and my boyfriend and I loved it. Thank you for this great recipe.

      Reply
      • Jenn Sebestyen says

        August 25, 2020 at 6:37 pm

        I’m so happy to hear that, Stephanie. Thank you!

        Reply
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    Jenn Sebestyen of Veggie Inspired

    Hi, I'm Jenn! This is where I share delicious plant based recipes for the whole family. I love to cook; I can read cookbooks like novels; and I enjoy experimenting in the kitchen by making standard American favorites healthier.

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