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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 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!
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.
Me
I followed the recipe very closely and the flavours didn’t turn out at all! It was not very good and tasted nothing like mac and cheese. Just watery butternut squashy sadness 🙁 I really don’t know what I did different from the rest of the commenters!
Jenn S.
Hi. Did you drain the squash/onions after cooking? That’s the first thing that comes to mind because it shouldn’t be watery at all.
Markus
Has anyone tried pressure canning this? I can not see how it could hurt, but before doing 21 quarts or so thought I would ask. Did a quadruple batch and noticed that in addition to cutting down on the dijon as commented I need to cut down on the smoked paprika as well. With squash season winding down and me being a cheese head, would be much easier to stick to my diet if I had cans of these on the shelf for dumping on things like broccoli, potatoes, chips, or shoot – anything where i need a cheese fix.
Jenn S.
Hi, Markus. I agree that the dijon can be overwhelming when making a double or triple batch. I haven’t tried canning anything, ever, so I have no idea how that would work, but what a great idea. If you decide to give it a go, I’d love to hear the results! Enjoy!
Rachel
Freezing would be safer option. Pureed squash and other pureed vegetables, and anything with thickeners/starches should never be home canned – even in a pressure canner. The temperatures aren’t able to properly distribute tbrough the food and are unlikely to kill all the bacteria and contaminants.
Here’s a link to a list of unsafe foods for home canning, and the reasons why: http://www.sbcanning.com/2011/11/what-food-and-ingredients-cant-be.html?m=1
Big bummer – because canning this sauce would be amazing!
Jenn S.
Good to know! Thanks for chiming in, Rachel!
Mark
Thanks for the info! I may try one jar just for s&g. Ive canned some pretty thick stuff before like ragu sauce. We found the trick was to very slowly bring up to heat so that temperature gets equalized and start with a hot product in the first place. Not every jar pops and the ones that dont go into the freezer. My problem is when I want cheese I want it NOW and really havent found a vegan alternative that has worked for me. However, based on your comments I would not suggest anyone else try it.
Off topic, I am wondering why pumpkin butter is okay but not apple butter…?
Sab Pro
I loved it, thank you. I added frozen peas to up the nutrition and add color. The recipe as written, however, is a keeper.
Jenn S.
Thank you, Sab! So glad you loved it!
Laurel
SUPER! I just made the sauce to use in another recipe tomorrow for football appetizers and Wow! I keep eating it–even licking the Vitamix clean. So good! I promptly made another batch to see if I could freeze it. I used 1/2 a bag of frozen butternut squash and 1/2 the onion, so I had the other halves to use easily. Thank you!!
Jenn S.
So great to hear this, Laurel! I would love to hear more about these football appetizers you’re making!!
Erica
Hello! I am making this for my 13 month old son and just wondering what is making this spicy? Is it just the black pepper? Recipe is delicious just want to tone down the spice a bit- thank you!
Jenn S.
Hi, Erica. We don’t find it spicy at all, but perhaps it’s your dijon mustard? Some brands of dijon can be on the spicy side. You can leave it out next time and see if that helps. So glad you loved the flavor!
Olga
I just made this vegan macaroni cheese as well, it was amazing, thank you very much for this recipe! Love it!
Jenn S.
Thank you, Olga!
Jillian
I was disappointed… followed the recipe to a T, in yet it didn’t look creamy at all! It tasted good, but I was hoping for a real creamy appearance vs a smooth but drier sauce!
Jenn S.
I’m sorry it didn’t work out for you, Jillian. It should definitely be super creamy. As you can see from the other reviews, everyone loves it and it’s very similar to traditional mac and cheese. Are you sure you didn’t change anything?
Jillian
Hi, no I followed it exactly… I drained the raw cashews from the water they were soaking in, should I have included that water?
Jenn S.
What kind of blender are you using?
Jillian
I used a ninja blender.
Jenn S.
That might be the problem. I’ve personally never tried a Ninja, but I’ve heard people say it’s not as powerful as a Vitamix or Blendtec. If you are up for trying again – I would suggest soaking your cashews overnight and then adding them (rinsed and drained) to the water when you’re cooking the squash and onions. And don’t forget to save 1/4 cup of water from either the squash/onions or the pasta cooking water – you will add that to the sauce. And then, let the blender go until it’s super smooth and creamy. If for some reason, it still seems dry – you can try adding a little more water, but honestly, you shouldn’t need to. Fingers crossed!
Lorna
SO GOOD! Our whole family loved this, will be making it again. Thanks for sharing.
Jenn S.
Awesome! Thanks, Lorna! So glad you all enjoyed it!
Carmen J
Could you make this without the cashews? We need to be soy free, dairy free and tree nut free.
Jenn S.
Hi, Carmen. I’ve had several readers make it with white beans in place of the cashews with success. You could also leave it out entirely, with no subs, but it won’t be quite as creamy. Start with less water if you choose this option and add more as needed. Let me know how it turns out!
Ena
How much white beans? Canned or fresh, soaked overnight?
Jenn S.
Same amount of beans as cashews – 1/4 cup. Canned would be easiest, rinsed and drained, but if you have cooked fresh beans – go for it!
Joanne
I can’t even begin to count how many times I’ve made this since you posted it. Just had to say thanks again!
Jenn S.
Oh, yay! That makes me so happy! Thank you, Joanne!!
Quentin
1. For a double serving size, double all the ingredients? Anything that shouldnt be doubled?
2. Will i run into any consistency issues if i wanted to refridgerate this cheese like substance for extended periods? I imagine it should last longer than a dairy cheese would
Jenn S.
Hi, Quentin. Double everything except the dijon as it tends to overpower if you use too much. You might find that you need more than double of salt and the rest of the spices though so just make sure you taste after blending and adjust as necessary. You MAY need to re-blend the sauce if it’s been in the fridge to loosen it up…maybe with a splash of almond or rice milk…but definitely still delicious! Enjoy!
Katrina Crisel
Whoops should have read that before doubling lol.. Dijon definitely overpowers. I’ve made it before so I know it’s delicious and just my doubling that ingredient changed it. I added a little bit of nutritional yeast because I knew it would mask that flavor to fix it and it did but now I know for the future lol!
Jenn S.
Ha! Yes, I’ve made that mistake…thus the tip. Good to know the nooch helped! So happy to hear you love this recipe. Thanks, Katrina!
Nikee
If I wanted to add nutritional yeast for more flavor, how much should I add?
Jenn S.
Hi, Nikee. I would start with 2-3 tbsp. Taste the sauce straight from the blender and add more if needed. Let me know how it turns out! Enjoy!
Ann
This sounds amazing. By any chance , do you know if I can omit the cashews? My son has multiple nut allergies
Jenn S.
Hi, Ann! Yes, I’ve had many reader sub white beans for the cashews with success. You can also just leave them out, but it does give a nice creamy factor that might be lacking if you omit them. Enjoy!
Charlene
I have a bag of already cooked and pureed squash in my freezer. How much should I use for this recipe? I’d love to try it!!
Jenn S.
Probably about 1 cup of purée. You can sauté the onion in a small skillet instead of boiling in a pot of water since you don’t need to cook the squash. Let me know how it turns out. Enjoy!
Michelle
I am planning on making this butternut sauce today for your baked buffalo chickpea and artichoke vegan taquitos. I was wondering if it would be okay to roast the butternut squash, instead of boiling it? I would think this would make it even more flavorful. Thanks in advance!
Jenn S.
I’m so sorry I’m just seeing this now! Baseballs games for two of my kiddos today, so we’ve been out all day. Yes, you could certainly roast the squash! Can’t wait to hear how it turns out. Thanks, Michelle!