Vegan Mac and Cheese Sauce (Nut-free)

This Vegan Mac and Cheese Sauce is easy, creamy, veggie-packed and ready in 20 minutes. If you’re looking for a pasta sauce that is vegan (dairy-free and egg-free), gluten-free, nut-free and oil-free not to mention delicious and nutritious, you might want to read on. No cashews here, so I dare to say that it is also quite budget-friendly. 

Yes, another pasta sauce. You can’t have enough pasta sauce for sure. If you need a quick lunch or dinner, a pasta dish is always a good choice. You can use different pasta and different sauce every time to make things even more interesting. Our favorite pasta sauces are Vegan Spaghetti Bolognese Sauce, Hidden Vegetable Sauce, and our awesome 15-min Vegan Alfredo Sauce. Or you can also visit our collection for even more vegan sauce recipes. 

⇒ If you need an Easy 7-day VEGAN MEAL PLAN, click to download our free e-book with a shopping list. 

What can you expect from a Vegan Cheese Sauce?

There are 3 types of Vegan Mac and Cheese Sauce recipes out there:

• veggie-based
• nut-based
• store-bought vegan cheese-based

Obviously, none of the above versions will be an EXACT match for mac and cheese made of cow milk. However, if you change your expectations, you might be surprised how delicious a vegan cheese sauce can be.

Our favorite recipe is this veggie-packed, nut-free vegan mac and cheese sauce recipe (no cashews). Enjoy!

What do you need to make a Nut-free Cheese Sauce?

This NO NUTS! vegan mac and cheese sauce requires only 7-ingredients and a good blender or food processor. No soaking or overnight preparation is needed. For our veggie version, I use

• a handful of sunflower seeds,
• one carrot,
• one potato,
• one sweet potato,
• half onion,
• one clove of garlic, and
• a little bit of nutritional yeast

Using the above I ended up with a vegan mac and cheese sauce for 6 servings. Easy and cheap that is what I call it. As you don’t need much, you can even do a sort of left-over version. You can use up any potatoes or carrots you don’t need for your more intricate main dinner course. 🙂

How to make nut-free vegan mac and cheese?

This mac and cheese sauce is not only veggie-packed and cheap but easy to make as well. Not that the original mac and cheese is extremely hard.

Prepare your ingredients

Cook your vegetables

Blend it until you have a smooth vegan cheese sauce

Use Vitamix for a crazy smooth cheese sauce

You can certainly use a hand blender (aka immersion blender) or a regular blender. They all make a creamy vegan mac and cheese sauce. However, if you need this sauce to be extra smooth without a single little piece to find, we recommend using a high powered blender like Vitamix.  (We took new photos for this recipe after buying a Vitamix as the sauce turned out to be crazy smooth.)

How to make a gooey cheese sauce?

Now your pasta is cooked and your mac and cheese sauce is ready. The starchy vegetables and the sunflower seeds will give you creamy, thick and smooth texture.

However, optionally, you can add a bit of rice flour or corn/tapioca starch to make the sauce even gooier. It is really up to you.

A quick tip: Sauces with added flour and starch need to be hot to thicken. It means you have to re-heat the sauce in a small pan to activate the flour or the starch properly. However, the veggies also have starch in them, and I think the sauce is thick enough without anything else to add.  

⇒ If you need an Easy 7-day VEGAN MEAL PLAN, click to download our free e-book with a shopping list. 

Best toppings for vegan mac and cheese

Now, you have a gooey, cheesy and creamy mac and cheese sauce, which is already great on its own. But how about some toppings:

• chives, spring onion
• parsley
• chili flakes, smoked paprika
• almond flakes
• breadcrumbs, cracker crumbs
• crispy vegan bacon bits
• green peas, corn or any other canned legume
• roasted asparagus and mushrooms
• hot sauce, salsa or jalapeno

What is your favorite topping? Let us know in the comments. 

FAQs and Substitutions

How do you store vegan cheese sauce?

You can keep it in the fridge for 2-3 days tops without any problem. However, if you store it after mixing it with the pasta, the pasta will absorb some of the moisture of the sauce and it might not be as juicy as it was. We recommend storing the sauce by itself and only pour it on the paste before serving. 

Can you freeze the sauce?

I never had to freeze it as it is usually gone by day 2. If you try to freeze the sauce, let me know how it turns out.

Is sunflower seed healthy?

Raw, unsalted sunflower seeds are surprisingly packed with a lot of nutrients. Not to mention compared to cashews or almonds, they are on the cheap side.

According to Cronometer 1 cup of raw sunflower seeds contains an astonishing amount of good plant-based protein (approx. 30g) and healthy plant-based Omega-6 fat (approx. 33g). It is very rich in Vitamin E, B1, B3, B6 and folate and high in minerals like copper, iron, magnesium, manganese, phosphorus and zinc.

Who knew? Read more about sunflower seeds in Healthline’s article about 6 healthy seeds.

⇒ If you need an Easy 7-day VEGAN MEAL PLAN, click to download our free e-book with a shopping list. 

This Easy Mac and Cheese Sauce recipe is vegan, vegetarian, nut-free and WFPB-friendly (whole foods plant-based). The sauce itself is gluten-free, but make sure to choose gluten-free pasta if it is important to you. For example this corn quinoa and rice fusilli or this protein-packed chickpea pasta or this gluten-free chia flour pasta.

⇒ If you need an Easy 7-day VEGAN MEAL PLAN, click to download our free e-book with a shopping list. 

More quick dinner recipes

You can browse through our Vegan and Gluten-free Dinner Recipes or our Quick Vegan Meals collection or check out

• Vegan Marinara Sauce
• Vegan Eggplant Meatballs Spaghetti
• Vegan Jackfruit Stew
• Vegan Portobello Fajitas
• Quick Broccoli Lentil Stir Fry

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You can also find a collection of our recipes here on Pinterest.

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Vegan Mac and Cheese (Nut-free)

My Pure Plants

Creamy and easy vegan mac and cheese sauce with sunflower seeds. It is veggie-packed, cheap and nut-free for everyone to enjoy. 

4.75 from 4 votes

Print Recipe

Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course Main Course, Side Dish

Servings 6 servings

Calories 109

Equipment

• our Vitamix A2300
• Regular blender
• Stockpot

Ingredients

 

US CustomaryMetric

 

1x2x3x

To pre-cook

• 1 cup Potato (diced) 1 medium
• 1 cup Sweet potato (diced) 1 small/medium
• 1/2 cup Carrot (diced) 1 medium
• 1/4 cup Onion (chopped) 1/2 small
• 1 clove Garlic
• 3 cup Veggie broth

To blend

• 1 cup Veggie broth aka cooking water
• 1/3 cup Sunflower seed (raw, unsalted)
• 2 Tbsp Nutritional yeast
• 1/2 tsp Salt
• 1/8 tsp Pepper
• 1 pinch Sweet Paprika powder
• 1 Tbsp Brown rice flour or corn starch if you want an even more gooey sauce (optional)

Instructions

 

Prepare ingredients

• Boil water and cook pasta as per instructions on the packaging. 
• Peel and dice potatoes, sweet potatoes and carrots. The smaller you dice them, the shorter will be the cooking time. 
• Peel and chop onion and garlic. 

Pre-cook ingredients

• Boil veggie broth in a pan and add all vegetables (diced potatoes, diced sweet potatoes, diced carrots, chopped onion, and garlic). Cook them until soft.  
• When ready, reserve 1 cup of cooking water. 

Blend everything to make a sauce

• Transfer all cooked vegetables into a blender. Add sunflower seeds (no need to soak them), nutritional yeast, salt, pepper, sweet paprika powder, and rice flour or corn starch.
• Blend them until you have a creamy sauce. 
• When pasta is ready, drain the water. Pour the sauce on the pasta and enjoy! 

Notes

Quick note: In the video, we added the nutritional yeast after blending, which was due to the fact that we almost forgot. :-))) Slight distraction due to two kids running around at home. 

A quick tip: Sauces with added flour and starch need to be hot to thicken. It means you have to re-heat the sauce in a small pan to activate the flour or the starch properly. However, the veggies also have starch in them, and I think the sauce is thick enough without anything else to add.  

Tried this recipe? Can we see it?Please share a picture with us by uploading an image to Pinterest below ours.

Video

Nutrition

Serving: 1servingCalories: 109kcalCarbohydrates: 15gProtein: 4gFat: 4gSaturated Fat: 1gSodium: 375mgPotassium: 361mgFiber: 3gSugar: 2gVitamin A: 5092IUVitamin C: 6mgCalcium: 26mgIron: 2mg

UPDATED: This recipe was originally posted in Nov 2018, but was rewritten and republished with new photos, instructions, and tips in March 2020.