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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.
Christine Heeren
Thanks! Turned out really good. I added fresh garlic & nutritional yeast- and made with chickpea pasta.
Jenn Sebestyen
So glad you enjoyed it, Christine! Love your additions!
Elle
I’ve been making this recipe for years now and felt like it was time I let you know how much I LOVE it! About to whip up a double batch for a Friendsgiving Dinner. This has been my tried and true go-to for literal years and I am so grateful I found it on Pintrest. Thank you so much for creating and sharing this!
PS. We love to add some peas in for added protein and flavor!
Jenn Sebestyen
Thank you, Elle! I’m so happy you love it! I often add peas to it, too. Delish!
Mariane Sfeir
Absolutely delicious! I made this recipe and shared it with friends and family and they loved it !! Would definitely do it again! 😊❤️
Jenn Sebestyen
That’s wonderful! Thank you, Mariane!
Addy
Oh my!! Yummy!! This is now my go-to “cheese” sauce!! Thank you for sharing this with the world! My son and fiance loved it!!
Jenn Sebestyen
Wonderful! I’m so happy to hear this, Addy. Thank you!
Victoria Maclaren
Yummy
Lindsey
I’ve made this at least half a dozen times and it is SO GOOD! The last time I made it, I doubled the sauce and froze it in individual serving size bags. They reheated wonderfully for an easy lunch!
Jenn Sebestyen
That’s wonderful, Lindsey! Great idea to freeze the sauce in individual portions! Thank you for your comment!
Jan
This is my go to for any cheese sauce I’ve used it on casseroles, just on toast ( like cheese whiz) , pasta, topping vegetables but the ultimate taste test is simply off a spoon. It’s delicious I may try a little agar in the next batch to see if I can make it sliceable. Any thoughts on this?
Jenn Sebestyen
I’m so glad you love it! It is definitely a versatile sauce. I haven’t tried making a sliceable cheese, so I really have no idea if that will work or not. If you try it, let me know how it turns out!
Sandy M
Made this ‘cheese’ sauce nut-free with pinto beans instead of raw cashews, and it was perfect! Really easy and healthy recipe. Thanks!!
Jenn Sebestyen
I’m so glad that worked out. Thank you for your feedback, Sandy!
Mandy Mezes
I ended up using frozen sweet potato as I THOUGHT I had butternut squash…but was wrong! This worked put despite my error. Delicious! First bite was a bit weird because of course, its NOT cheese but I quickly ate up whole bowl! I topped mine with pulverised crunchy crouton bits and a slices of vegan chorizo sausage. Yum yum!
Jenn Sebestyen
Yay! So happy to hear you loved it! I love the idea of adding a crunchy topping. Yum!
Mandy Mezes
I’m making this tomorrow for dinner! How many servings does this recipe make? Calories says 383 but does it make 2 servings? 4? Please let me know, I’m counting calories but don’t believe in starving myself! Thanks!
Mandy Mezes
Whoops! It was faint, but I saw it makes 6 servings! Sorry for the trouble!
Jenn Sebestyen
No worries! I need to change the link color because it is definitely hard to see in that green box! I hope you enjoyed the recipe!
june judge
Let me start off by saying I never ate mac and cheese due to my allergies to “real” cheese and not being a huge pasta person. I made this last weekend and I loved it. The butternut squash cheese sauce was yummy. I will be making it again
Jenn Sebestyen
So glad you finally found a mac and “cheese” that you love! Thanks, June!
Sheryl
Fantastic! I will definitely make this again. I should have put a photo on Pinterest, but it was eaten before I could! Thank you for such an easy, tasty recipe!
Jenn Sebestyen
I’m so glad you loved it, Sheryl. Thank you!
Stephanie
Should the cashews be boiled or added after boiling?
So excited to try this! Thank you!
Jenn Sebestyen
The cashews should be added to the pot with the squash and onions and boiled. Enjoy!
Paige Cook
This was by far the best Mac and cheese I’ve ever had. (Cheese and vegan) it was so rich and creamy and the butternut squash really made it taste like cheese. It was even “cheesy” enough to fool a meat eater. It was very filling and fun to eat and I would definitely make it again. I recommend this recipe to anyone who has a skeptical family member of being vegan as this is a very great recipe.
Jenn Sebestyen
Hi, Paige! I thrilled to hear you loved it! Thank you so much for sharing your feedback!
Jill
Can I make this the night before?
Jenn Sebestyen
Hi, Jill. Yes, the sauce can be made ahead, but keep it separate from the noodles until you are ready to eat. Enjoy!