This Creamy Vegan Pumpkin Mac and Cheese is the ultimate comfort food—it’s warm, creamy, and cheesy. It’s a metaphorical hug in a bowl. And every time I eat it, I am transported back to my parent’s kitchen table, where my mom would serve us macaroni and cheese nearly every Saturday afternoon.
Sure, it was the boxed variety made with neon orange processed cheese powder, but it was made with love, and that’s what counts. Plus, this was the 90s, and nobody knew anything about nutrition.
If you’re skeptical about a macaroni and cheese recipe without actual cheese, rest assured, you won’t be disappointed. This vegan version is way better than any dairy-laced version I remember from my pre-vegan days. Even if you’re avoiding refined carbs like pasta (sad), I still recommend making this cheeze sauce because it’s outrageously delicious and versatile.
You can drizzle it over roasted veggies, or better yet, sweet potato fries for grain-free nachos. You can spread it on a crusty hunk of bread (there I go again with carbs) or toss it with spiralized veggie noodles for a light yet creamy dinner. Or, if you love pasta but are gluten-free, just toss it with your favorite gluten-free pasta.
Cooking Tips + Ingredient Rundown
Now that I’ve professed my love for this pumpkin cheese sauce, let’s talk ingredients. This vegan mac and cheese recipe starts with pumpkin, no surprise there. Or butternut squash. I’ve tried this recipe with both, and they work great. Red kuri squash would also be a great option.
While you can definitely use canned pumpkin purée if you’re in a hurry and want to devour some mac and cheese immediately (I get it, it happens), I really recommend using whole pumpkin or squash. The pumpkin/squash gives the sauce the most beautiful golden color and brings a rich earthiness.
For pumpkins, you’re looking for the smaller sugar pumpkins or pie pumpkins, not the huge pumpkins that kids use to carve creepy faces on Halloween. The sugar pumpkins have a lot more flavor than the carving pumpkins. I used a very small sugar pumpkin that weighed about 2 1/2 pounds, but if you can’t find such a tiny one, use whatever you can find and then measure out 1 1/2 cups of the purée.
Since you’re not serving the pumpkin whole and instead using it in a sauce, the flesh should be very soft and nearly falling apart. Once it’s fully cooked, you can easily scoop out the flesh and discard the skin. If you’re using butternut squash, follow the same procedure.
If you don’t have a pressure cooker, I recommend roasting the pumpkin or squash in the oven. Roasting vegetables adds maximal flavor and is ordinarily my go-to way to cook vegetables, but this sauce is already bursting with so much flavor so steaming/pressure cooking is totally sufficient here.
As for the rest of the ingredients, each ingredient is designed to impart the flavor and/or texture associated with traditional macaroni and cheese.
Regarding taste, the dry mustard powder, for instance, adds a nice sharp tanginess without being overwhelming. The nutritional yeast, of course, is the secret ingredient to vegan cheesy goodness, and as you can see, my recipe doesn’t skimp on it. A lot of vegan cheese recipes call for using just a few tablespoons, but to get maximal cheesiness, this recipe uses a half cup. Plus, those flakes are packed with B vitamins, including Vitamin B12, which is otherwise lacking in plant-based foods.
Then there’s the miso paste, which imparts that irresistible and indescribable savory flavor and mouthfeel, replicating the umami found in dairy-based cheese. I recommend a light flavored white or yellow miso pate, which won’t overpower the other ingredients. If you taste the sauce and find it needs a little more umami, add a bit more miso paste and blend away.
And I can’t complete this blog post without talking about this pumpkin cheese sauce’s creamy texture. Cashews bring the luscious, rich creaminess that characteristic of any good mac and cheese. If you forget to soak the cashews overnight, don’t fret—you can do a quick soak by submerging the cashews in boiling water for one hour.
The sauce gets more creaminess from canned lite coconut milk. I use the “lite” variety because the full-fat makes the sauce too thick. You can also use a carton-style plant-based milk, but I recommend something thicker than standard almond milk, such as cashew milk, soy milk, or oat milk. Be sure to buy unsweetened mylk because nobody wants a slightly sweet, vanilla-infused mac and cheese.
Once you’ve cooked the pumpkin or butternut squash and have all your cheese sauce ingredients ready, just whiz everything up in the blender. It really helps to have a high-powered blender like a Vitamix or Ninja to complely pulverize the cashes. If you don’t have one of these bad boys, be sure to blend your sauce for several minutes and check to make sure it’s completely smooth (no one wants to bite into a piece of cashew when eating mac and cheese).
Regarding the pasta, you can use any pasta you like, including traditional macaroni shells, but I prefer a bigger, heartier pasta like rigatoni.
More delicious pasta recipes
Ready for even more delicious pasta recipes?
- For another take on Mac and Cheese, try my Crispy Baked Mac and Cheese. Think less pumpkin, more crispy breadcrumb topping.
- This 10-Ingredient Pantry Pasta is creamy and indulgent and can be on the table in just 30 minutes.
- My 10-ingredient Roasted Eggplant Pasta is another weeknight crowdpleaser.
- And if it’s even more pumpkin pasta you’re after, give this One-Pot Pumpkin Pasta a look!
That’s all I have to say about this recipe, so I really hope you enjoy this Creamy Vegan Pumpkin Mac and Cheese! And if you make it, be sure tag me on instagram!
Creamy Vegan Pumpkin Mac and Cheese
Ingredients
- 1 small sugar pumpkin (aka “pie pumpkin”), or 1 small butternut squash (about 2 1/2 pounds or 1 kg)*
- Olive oil or avocado oil, for roasting
- 1/2 cup (~60g) raw cashews, soaked in cool water overnight or for 1 hour in boiling water**
- 1/2 cup (40g) nutritional yeast
- 1 teaspoon dry mustard powder (optional but adds a nice sharp tangy flavor)
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon freshly grated nutmeg (can substitute ground, but the flavor is much better with fresh)
- 1 ½ teaspoons kosher salt + more to taste
- Freshly cracked black pepper to taste
- 1 tablespoon mellow white or yellow miso paste
- 1 tablespoon tapioca flour or cornstarch
- 2 tablespoons fresh lemon juice
- 1 cup (240mL) canned “lite” coconut milk***
- 10 ounces (280g) of rigatoni pasta, medium-sized macaroni shells, or pasta of your choice
Instructions
- To cook the pumpkin or butternut squash in the oven, use a very sharp knife to slice the pumpkin or butternut squash in half, then scoop out the seeds and stringy bits using a spoon. If the vegetable is too thick or hard to cut, pop it in the microwave for 60-90 seconds to soften. For roasting, follow step 2; for steaming, follow step 3.
- To roast the pumpkin or butternut squash in the oven, preheat the oven to 425°F (or 218°C). Drizzle the pumpkin or squash halves with a bit of olive oil or avocado and season with salt and pepper. Place the halves, flesh side down, on a parchment paper-lined or aluminum foil-lined baking sheet. Roast in the preheated oven for 30-40 minutes until completely tender and lightly browned (pumpkin should take about 30 minutes; butternut squash closer to 40 minutes). Once the pumpkin or squash is cool enough to handle, scoop out the flesh and discard the skin.
- To steam the pumpkin or butternut squash in an Instant Pot or pressure cooker, pour 1 cup of water into the inner cooking pot and lower a compatible steamer rack or the trivet that comes with the Instant Pot into the inner pot. Place the pumpkin or squash halves in the basket or on top of the trivet, close the lid, and pressure cook at high pressure for 12-14 minutes. Once the timer is up, perform a quick pressure release by manually releasing the steam valve. Once the pumpkin or squash is cool enough to handle, scoop out the flesh and discard the skin.
- While the squash is cooking, bring a large saucepan of water to a boil and salt generously. Cook the pasta according to the box directions until al dente and drain in a colander.
- Measure out 1 1/2 cups of the roasted or steamed pumpkin or butternut squash flesh. Reserve the rest for another use, such as a curry, soup, or side dish.
- In a high-powered blender, add the 1 1/2 cups of the pumpkin or squash flesh. Add in the soaked and drained cashews, nutritional yeast, mustard powder, garlic powder, onion powder, paprika, nutmeg, 1 1/2 teaspoons kosher salt, black pepper to taste, miso paste, tapioca flour or cornstarch, lemon juice, and lite coconut milk. Blend until the sauce is completely smooth and creamy, about 1-2 minutes. Taste for seasonings and adjust accordingly, adding more salt as needed, more miso paste for more umami, or more lemon juice for more acidity.
- Return the cooked and drained pasta back to the saucepan and add the cheese sauce. Heat over medium heat until the sauce is well combined with the pasta and warmed through. Season the mac and cheese to taste.
Notes
I’m new to being a vegan so I appreciate this straightforward easy recipe with pretty much common ingredients. I made it last night. It was delicious! My husband liked it as well. You can definitely tell it’s not cheese but you just won’t care because it is so tasty and so much healthier! Thanks for a great recipe Nisha!
This recipe is very good, I grow sugar pumpkins and always have tons so I appreciate a new way to cook with them.
My kids love mac and cheese and they didn’t even notice this didn’t have actual cheese! I didn’t have to add the full amount of sauce and am planning on eating the leftovers warmed up with tortilla chips.
Kaylie, sugar pumpkins in your backyard sounds magical! What a great way to use leftover sauce, thanks for sharing.
So glad I found this recipe. I have an abundance of butternut squash from my garden this year, and this was a great way to use it. 10/10 will make again!
So tasty. This is my husband’s favourite pasta dish. I love your recipes Nisha. They are full of flavour.
Melita, So glad to hear you two love this recipe!
AMAZING RECIPE, NISHA! Perfect for all things pumpkin in Fall!~ I made this with canned pumpkin puree (1.5 cups) and it turned out BEAUTIFULLY!!
Awesome, Maneesha. Thanks for your comment and for taking the time to review!
In the 90s nobody knew about nutrition? Really?! I was born in the 50s in Europe, and my grandparents already modelled a healthy plant-rich diet for us. Many people fed themselves mainly from their vegetable gardens, with some animal protein added on occasion. Did we forget about that in the 90s? Not really! Do eating trends change over time? Sure, but a healthy plant-based diet was not “invented” in this century!
Hi Amelie! I noticed you mentioned you grew up in Europe. In America there was a huge shift from fresh foods to the new “convenience foods”, pre-packaged meals that could be whipped up in a jiffy. In the 80s and 90s the microwave (with its specialty plastic cookware…ugh!) was added into the mix. They were marketed as HUGE timesavers to help the busy woman feed her family healthy meals. Unfortunately the nutrition aspect was highly overrated, and they have become a mainstay of the American diet. As crazy as it sounds, Nisha’s comments made me chuckle because they nailed my growing up years. In my mid-40’s I made a shift to a whole food, plant based diet and I’m seen as a “health nut” by most my family and friends because the bulk of my diet does not rely on pre-packaged food warmed up in the microwave. I LOVE this recipe because it gives me a delicious alternative to a childhood favorite. All the nostalgia, more flavor, and I’m not killing myself with all the artificial colors and chemicals packed into the off-the-shelf versions.
Any alternatives for the cashews? My son has a cashew allergy so modifications would be greatly appcreicated .
Hi Maribel, hemp seeds would probably work. Otherwise you can make a mac and cheese using this nut-free vegan cheese sauce from our blog!
I made a vegan mac and cheese before and it wasn’t good enough to make again. This one has a great umami. It leaves you with that satisfied feeling after a rich meal. I used canned pumpkin, added a bit more nutritional yeast, miso and lemon juice as it was slightly too pumpkin-y. I would halve the garlic or try fried garlic next time as I’m not sure my digestive system likes that much half powder.
Thanks for sharing, Lyndsay! We’re so glad you enjoyed the recipe.
Hi!
Does it taste sweet??!
Hi there Razieh, pumpkin has a bit of natural sugar in it but we don’t think it tastes too sweet! You can always add more salt and acid to balance any sweetness in a dish as well.
Thank you so much! :)
You’re welcome!
Absolutely delicious! So creamy !!! We loved it!!
Awesome, Skye. Thanks for your comment and for taking the time to review!
This is the first vegan mac and cheese I’ve truly enjoyed. I made it as written and it was delicious! My four year old daughter loved it too. Thank you for the great recipe!!
Awesome, Elizabeth. Thanks for your comment and for taking the time to review!
Forgot to put 5 stars! This recipe deserves 10!!!
Thanks for the lovely feedback, Katie!
Best recipe of all time! There is no other mac and cheese that can compare in my opinion!
hi nisha, can i use a hokkaido pumpkin/squash?
Hi Michaela, you most definitely can!
This recipe is delicious! I used butternut squash (my 1.5 lb squash yielded exactly 1.5 cups), yellow miso paste, tapioca flour, and fresh nutmeg. As written, it’s about perfect, though I did end up adding a bit more lemon juice. The non-vegans at the table said it tasted like cheese and enjoyed it. I’ve been making various versions of vegan mac n cheese for ~15 years now, this is one of my favorites I’ve tried!
Awesome, Sabrina. Thanks for your comment and for taking the time to review! We’re thrilled this is one of your favorite vegan mac and cheese recipes!
Soooo good. I ate so much pasta with this sauce. Great recipe! Can I freeze the rest of the sauce??
Hi Veronic, yes you can definitely freeze the sauce! To defrost, leave in the fridge at least overnight and place back into a blender with a bit of unsweetened plant based milk or vegetable broth to remove the chunks!
Also next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!
This is our favorite Mac and cheese recipe! Even my non-vegan fiancé loves it :)
Thanks for the lovely feedback, Aimee! We love to hear it!
I absolutely love this recipe – I use tinned pumpkin (it’s hard to get fresh in the UK) which makes for a super convenient midweek meal – I just pop all the ingredients into a blender and out comes the silkiest, cheeziest pasta sauce I’ve tried. Very very happy to have found this recipe, it’s a huge hit in our house!
Thanks for sharing, Steph! We’re thrilled you love it!
Will 100% make this again. Delicious! Thank you x
Hi Amanda, we’re thrilled to hear you enjoyed this recipe! Next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!
Love this recipe! Have made this several times for my omnivore friends and family and they also enjoy this dish. Just wondering what the best way to reheat this dish would be.
Perfect, Avery! You could either pop it in the oven or microwave.. either would work just fine!