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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 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!
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.
Debbie says
Jenn, Jenn, Jenn where have you been all my life. Just found your site and this recipe and decided to give it a go. Haven’t got beyond the sauce as it is so good, may have to make extra for the pasta tonight. Love it and so simply to make – thank you
Jenn Sebestyen says
Thank you, Debbie! So happy to hear this! Fyi, the sauce is great on a baked potato topped with roasted broccoli, too!!
Debbie says
I’m gonna try that too – thanks
Jenn Sebestyen says
Enjoy!
Laura says
Hi,
I made it and it was fine but the sauce didn’t turn out creamy at all so I didn’t really enjoy it. I followed the recipe but is the butternut squash supposed to be really soft after it’s done cooking? It was still kinda hard so maybe I didn’t cook it right? It also could be the blender but I tried putting the sauce ingredients in a food processor which helped blend it, but didn’t help turn it out creamy.
Jenn Sebestyen says
Hi, Laura. Yes, the butternut squash should be very soft. You should be able to pierce it easily with a fork or knife. The smaller you cut the squash, the quicker it will cook. Sounds like it just needed more time. Also, a high speed blender, like a Vitamix or Blendtec, is going to be best here. A food processor probably won’t be able to get it as smooth.
Sally says
For those on dialysis, this is great recipe except for the cashews. Can those be eliminated?
Jenn S. says
I’ve had many readers replace the cashews with an equal amount of white beans. Or you can just leave them out, but it won’t be as creamy.
Matt says
Great recipe. I double the recipe when I make this and add 1/4c nutritional yeast and a half of a seeded jalapeño peper for a little heat.
Jenn S. says
Thanks, Matt! Love the addition of the jalapeño!
Betty Blazic says
Matt: Thank you for the amount of nutritional yeast.
Erin Wills says
I have made this a ton of times for my toddler but this time our 10-month-old got to join in on the party and I swear between the two of them they ate half the pan! Such a great recipe. I always use more squash and double all the spices. I top it with panko and vegan butter and give it a quick broil, too!
Jenn S. says
LOVE that your kiddos love it! Turning it into baked mac and cheese sounds like a great idea! Thank you for your comment, Erin!
Maz says
I loved this recipe. I felt a guilty kind of pleasure eating it but then remembered it wasn’t actually unhealthy.
Jenn S. says
So happy you loved it, Marianna!
Betty says
Pretty good. Nice texture. Pretty good flavor, too, though I used canned pumpkin and maybe should have added in more of the spices. I’ll admit I eyeballed the measurements. Maybe I need reading glasses?
Also, I sauteed the onion with a clove of garlic in a very wee bit of olive oil before tossing it into my regular old food processor with the other ingredients. I had soaked the cashews for maybe 5 hours since I don’t have a high powered machine. Success!
Jenn S. says
Happy to hear you liked it, Betty!
Sarah W says
I used half of a roasted butternut squash that we had left over for this and it came out great! My 12 month old loved this and she has been a picky eater lately. I left out the onions, since I didn’t have any cooked and doubled the cashews. Out of the blender the cheese mixture was kind of sweet and tastes like a delicious butternut squash mousse. I’m thinking maybe I could use it for some kind of dessert. I’m also curious to try it with the onions next time!
Jenn S. says
So happy to hear you guys loved it, Sarah! Butternut squash mouse is an interesting idea! Might have to play around with that one….
Erika says
Would the sauce be good to make extra and keep it in the fridge or Freezer?
Jenn S. says
Hi, Erika. I have never tried freezing it, but I don’t see why it wouldn’t work. It will keep in the fridge for several days for sure. Enjoy!
Molly says
First of all, this was delicious! We loved it (including a discerning 8-year-old). I don’t think it should be called Mac and Cheese, however, as it tastes nothing like it. Just Butternut Mac would be accurate! Thank you!
Jenn S. says
So glad you all enjoyed it, Molly. Thank you!
Roigeileine Mallari says
How come mine tasted sour? I didn’t add the turmeric snd the dijon mustard? You think that will help toning down the sourness? Thanks
Jenn S. says
Sour? The dijon would help balance that, but I’ve left out the dijon before and it definitely didn’t taste sour. Maybe your lemon/lemon juice was bad? Or maybe you are just sensitive to the “sour” in lemon? I’m not sure otherwise…I’ve never had anyone have this problem before.
Alyssa says
Just made this for dinner with some veggie burgers. Loved the recipe! Even my boyfriend and his son enjoyed it and they tend to be a little picky when it comes to vegan anything. There were a couple seasonings I didn’t have but just used something as similar as I could. Turned out great! Definitely keeping this recipe. I see myself using this every week haha!
Jenn S. says
Wonderful! Thank you, Alyssa! So happy to hear you all loved it!
LIB says
I’m making this today and plan to freeze some in Mason Jars! Do you think this would freeze well/ how long will it keep in the fridge? Thank you! Can’t wait to make this!
Jenn S. says
I have never tried freezing it, but I would guess that it work just fine. It will keep in the fridge for 3-5 days. Enjoy!
Ashley says
I was curious if I sauteed some butter nut squash (small cubes) and add it in with the macaroni and bake it , will it completely change the consistency? I was thinking of maybe making another cheese mixture and adding it over top before I bake it. I am trying this for thanks giving tomorrow. I usually make backed macaroni and cheese, but now that I am vegan, I wanted to try this recipe baked lol.
Jenn S. says
Others have baked this recipe with great success and said it was perfectly saucy. Personally, I would maybe do at least 1 1/2 times the sauce recipe if baking to make sure it’s saucy enough. If you are making more sauce than the recipe, however, don’t add extra dried mustard or nutmeg – those can get overpowering. Enjoy!
Sherelle says
Hi Jenn,
Do you know if pumpkin could work instead of the squash? Not sure how to get my hands on butternut squash where I live. Also not sure how the pumpkin would impact the flavour, since I don’t know how butternut squash tastes.
Jenn S. says
Hi, Sherelle. Butternut Squash is a bit sweeter than pumpkin, but with all of the other spices, I’m not sure it would make much of a difference. Not to mention I love pumpkin sauce on pasta, so I think it would work great. Just be sure to taste the sauce before you put it on the pasta because it will be hard to adjust after. Enjoy!
Sherelle says
Thanks. I went ahead and did it before seeing your reply. It’s a hit!!! Can’t taste the pumpkin flavour at all and best of all my picky eater loves it!!
Jenn S. says
Yay!! Thanks, Sherelle!