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    Home » Luteal Phase » The Ultimate Vegan Mac and Cheese

    The Ultimate Vegan Mac and Cheese

    Sep 16, 2015 • Follicular Phase, Luteal Phase, Main Dish, Menstrual Phase, Sides

    Jump to Recipe·Print Recipe
    The Ultimate Vegan Mac and Cheese. Your favorite comfort food made low fat and oil free. Ready in 35 minutes. Great way to sneak in extra veggies! Pure creamy and cheesy goodness! YUMM. From The Glowing Fridge.

    You won’t believe this recipe is low-fat AND oil-free. Nope.

    You also won’t believe that bright and creamy cheese sauce you see is practically all made out of vegetables. Yes.

    It’s beyond healthy and exceeds the clean eating craze… It’s The Ultimate Vegan Mac and Cheese. YUM.

    I’ve been patiently enjoying the tasting and testing part of vegan mac and cheese recipes for like… the past year? This beloved recipe is THE ONE because there’s no cashews or coconut milk or anything typically found in “healthier” dairy-free mac and cheese. This one really is a low-fat winner, my friends. And it’s all yours!! I thought about adding cashews just to see how it would taste.. but decided not to and am more than pleased with how it turned out. Both my mom and dad loved this!

    The best part about the beginning of Fall weather (even though it’s 80 degrees still here in the Chi..)  is being able to make those comforting and warming foods again, right? I always think of Mac and Cheese for that. It’s the ultimate comfort food and is often seen as a decadent, rich and fattening meal. This one is all of those things without the fattening part. It’s also a great way to sneak in extra veggies!!

    So what’s this magical cheese sauce made out of, you ask?

    The Ultimate Vegan Mac and Cheese

    Sweet potato.
    Carrots.
    Zucchini.
    Onion.
    Spices.
    Love.

    First, start by boiling your peeled sweet potato, baby carrots, peeled zucchini peeled and chopped onion until soft. Save the remaining water! 

    The Ultimate Vegan Mac and Cheese

    Boil the water for the pasta. Then boil your favorite pasta.

    The Ultimate Vegan Mac and Cheese

    In a blender, blend all ingredients with the saved water for a luxuriously healthy and creamy cheese sauce.

    The Ultimate Vegan Mac and Cheese

    Pour that melty, cheesy goodness over your favorite cooked pasta.

    The Ultimate Vegan Mac and Cheese
    The Ultimate Vegan Mac and Cheese

    Transfer to bowls and sprinkle with paprika.

    The Ultimate Vegan Mac and Cheese
    Print
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    The Ultimate Vegan Mac and Cheese

    • Prep Time: 15
    • Cook Time: 20
    • Total Time: 35
    Print Recipe
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    Ingredients

    Scale
    • 2 cups water
    • 1 sweet potato, peeled and chopped
    • 8 baby carrots (or 2 medium-sized carrots, chopped)
    • 1 zucchini, peeled and chopped
    • 1/2 of a sweet onion, chopped
    • 12 oz. of pasta

    Cheese Sauce

    • boiled vegetables
    • remaining water from the pot (about 1.5 cups)
    • 1/2–3/4 cup nutritional yeast
    • 1 tablespoon dijon mustard
    • 1 clove garlic, minced
    • 1 teaspoon salt, or to taste
    • 3/4 teaspoon turmeric
    • pepper, to taste
    • dash of cayenne pepper (optional)

    Instructions

    1. In a small pot, bring 2 cups of water to a boil. Add in the sweet potato and boil for about 5 minutes. Add in the carrots, zucchini and onion. Boil for another 5-8 minutes, or until everything is soft and can be pierced with a fork. Remove from heat.
    2. In a separate pot, start boiling the water for the pasta. Cook 12 oz. of your favorite pasta, according to directions. Drain and transfer pasta back to pot.
    3. Start making the cheese sauce. Spoon out the boiled vegetables and transfer them to a blender. Add in the remaining boiled water from that pot. Be careful, it’s very hot! Add in rest of the ingredients for the cheese sauce. Blend it up and be sure to let heat out or else it can explode. I usually remove the small center piece from the blender top and just hold it over the top to prevent splatters while also letting out the heat. Taste test and add in extra salt or pepper, if desired.
    4. Pour the cheese sauce over the pasta. Mix until well combined.
    5. Enjoy!

    Notes

    • Refrigerates well for up to 3 days.

    Nutrition

    • Serving Size: 4

    Did you make this recipe?

    Tag @theglowingfridge on Instagram and hashtag it #theglowingfridge

    Recipe Card powered byTasty Recipes
    The Ultimate Vegan Mac and Cheese

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    Reader Interactions

    Comments

    1. Melissa

      April 29, 2018 at 6:47 pm

      I was really excited to try this and it tastes like baby food.

      Reply
      • Shannon Leparski

        May 02, 2018 at 11:25 am

        Hi Melissa,

        So sorry to hear that. What type of pasta did you use? Maybe the noodles were a bit overcooked which can change the consistency? It’s hard to expect a vegan cheese sauce to taste exactly like mac and cheese but this is one of my favorite recipes. Let me know how I can help you!

        Reply
    2. Hilary

      April 25, 2017 at 11:56 pm

      Hi Shannon!
      I’m so glad I finally made this tonight. As someone who has tried many different vegan mac and cheese recipes, this is up there in my favorites because of the smooth texture of the sauce and it has tons of hidden veggies!! I love how simple this recipe is and with no oil or cashews. My boyfriend loved it too which surprised me because he is not a fan of sweet potatoes or carrots!

      Reply
    3. Anissa

      April 16, 2017 at 1:26 pm

      Seriously soooo good !! I’ve made this recipe a few times before, and it never fails to impress, I crave it once in a while too! Especially oil-free, I’m so happy! Thank you so much, I highly recommend! 🙂
      vegan for life woo hooooo

      Reply
    4. Sarah

      March 16, 2017 at 5:59 pm

      I followed the recipe to a T so I’m not sure if something went wrong or if this just isn’t my thing, but this was so awful I had to throw it out. I’m an experienced cook and one of the least picky eaters I know. Very disappointed.

      Reply
    5. Jenn I

      February 12, 2017 at 8:55 pm

      Used a true medium sweet potato, omitted the zucchini, and threw in a few extra baby carrots. Went heavy on the nutritional yeast and thought it was AMAZING! Now trying to figure out what else I can put it on, although I’m not above eating it with a spoon. 😉

      Reply
    6. Natalie

      November 07, 2016 at 5:35 pm

      I loved this, but more as a soup! Will be making again! 🙂

      Reply
    7. Amanda

      October 27, 2016 at 4:41 pm

      Maybe it tastes like cheese if your not from Wisconsin? But its veggies! Thanks for the try.

      Reply
    8. Alex

      October 15, 2016 at 4:24 pm

      Unfortunately I’m not a fan. I think it’s too sweet, I probably should have made it with regular potatoes like most other recipes. I think this would work in a pasta bake with some other vegan cheese added to cut down on calories, but on it’s own it just didn’t do it for me… and this recipe makes SO MUCH sauce. 🙁

      Reply
    9. Hannah

      September 12, 2016 at 11:22 pm

      I am not a vegan but I stumbled across this recipe and love it! I make a large batch and freeze smaller portions to eat as I go. I still like cheese on it so I make a oven bake ‘mac and cheese’ having the sauce be mixed in with the noodles and sprinkling cheese on top. I love that I don’t have to add too much cheese which helps cut down on calories!

      As I’ve experimented I have tweaked it this way:
      1 container hummus, 1 lbs tofu, butternut squash, sweet potato, carrot, and nutrition yeast. I do like to add other veggies if I have them on hand such as broccoli, spinach, and cauliflower plus the ones in the recipe. It is fun to eat green mac and cheese (due to spinach/broccoli coloring)!

      Thanks for the recipe! It has sparked great tweaks and my friends LOVE the sauce!

      Reply
    10. Jenny

      September 11, 2016 at 12:48 pm

      Sorry not at all like Mac cheese.
      It tasted like sweet potato soup with pasta in. Will not be making it again.
      Never mind good try

      Reply
    11. Michelle

      July 13, 2016 at 4:34 pm

      Okay so I was really hopeful when I was making this. But this tastes
      nothing like Mac and cheese. It’s not bad, but should be called
      something else. Probably won’t make it again to be honest. Still on a hunt to find a good vegan Mac and cheese.. Disappointed

      Reply
      • Nicole K

        March 13, 2017 at 2:09 pm

        Here is my recipe for Vegan mac n cheese…I took some elements from the recipe above, but also added a few of my own tweaks. I hope you enjoy this one and that it can be your go to for vegan mac n cheese.

        Cashew cream
        ¾ cup Soaked cashews (soak for at least 3 hours, preferably all day or overnight)
        ¼ cup nutritional yeast
        ¼ cup dairy free milk
        1 tbsp olive oil
        Salt
        Cheese sauce
        2 small sweet potatoes chopped
        ½ onion chopped
        1 large carrot chopped
        Saute all in pan with 1 tbsp olive oil and garlic, first on medium then on low until they are soft (roughly 15 minutes)

        Mix cheese sauce with cashew cream, blend and add another ¼ cup of dairy free milk. Add in cumin, oregano, salt, pepper, and a bit of turmeric. Blend together until smooth. If it’s not blending well, you can add in a little bit of hot water, that should do the trick!

        Finally pour cheese sauce over noodles. Add in steamed broccoli or other veggies if desired.

        Reply
    12. Samson

      June 10, 2016 at 8:25 pm

      Nice try. But no. Better not to try a mimic something as classic as this. Bad to bring false hope. Better to admit these type of dishes are forever gone.

      Reply
    13. Nicole

      May 27, 2016 at 1:04 pm

      Can you make this without the onion? It upsets my toddler’s tummy.

      Reply
      • Shannon Leparski

        May 31, 2016 at 10:28 am

        Hi Nicole, yes of course!

        Reply
    14. AmandaC

      May 20, 2016 at 10:54 am

      I just made a small bowl of this for lunch. I made it exactly as directed except I made 2 changes. One I had to us red potatoes since that was all I had (i know it would change the flavor drastically, but I wanted to give it a shot anyway). The other change was that instead of plain water, i boiled the vegetables in vegetable broth. As well as using that during the blending. The end results were fantastic!! I had to had a bit more salt (my taste preferences). But I loved the whole idea of this recipe. Thank u for posting it. I plan on trying it exactly like the recipe next time.

      Reply
      • vergleich kredit bausparvertrag rechner

        February 11, 2017 at 8:21 am

        Hi,I love the variety of projects that you share on your blog. It is so neat that you were able to jump in and start your own stamp company. What a wonderful feeling.

        Reply
    15. Valeria Hernández

      May 19, 2016 at 10:57 pm

      Not exactly cheese flavor but very delicious

      Reply
    16. Ms. K

      April 30, 2016 at 10:59 pm

      I’m not a vegan, but I made this because I was curious. It is delicious. The sauce’s texture has the mouth feel of a vegmel. The flavor isn’t exactly cheese, but it is lusciously savory. I plan on making this again.

      Reply
    17. Cheryl

      April 25, 2016 at 5:03 pm

      I was very skeptical before making this but I wanted to try it since it’s so healthy and no oil is used. Cannot believe how delicious this is! I’ll definitely be making it again.

      Reply
    18. Christina Aleman

      April 15, 2016 at 4:17 am

      I love it, thanks for posting the recipe.

      Reply
    19. Emily @ Ritely.com

      April 03, 2016 at 2:03 pm

      Love it when I find a recipe that looks delicious AND I have everything on hand 🙂 Thanks!

      Reply
    20. Chris

      March 31, 2016 at 2:44 am

      Looks absolutely delicious and so healthy too! I’m going to make this this weekend. Really looking forward to trying this recipe out.

      Reply
    21. laura

      March 17, 2016 at 12:18 pm

      I made this last night without the zucchini (thank you previous commenter, you gave me confidence that it could be done!) and it was soooooo good. so incredibly satisfying… almost better than the taste was how easy it was to put everything together! My vegetarian mom went gaga over it too and she still eats dairy mac and cheese!

      Reply
    22. Katie

      February 22, 2016 at 10:53 pm

      This is my first time making homemade vegan Mac and cheese and wow! I love it! Even my carnivore boyfriend liked it!
      I’ve tried to make the boxed vegan mac and cheese but it was just gross.
      Will be saving this recipe for sure! Thank you!

      Reply
    23. Claire

      February 18, 2016 at 3:00 pm

      I loved this!! Slightly sweeter than what you may be used to thinking of as mac and cheese. I added some extra garlic and turmeric and used brown rice pasta. Delicious, nourishing, and didn’t leave me with the usual post dairy bloat! Thank you Shannon 🙂

      Reply
    24. Sandi

      February 18, 2016 at 6:56 am

      Would it be okay if I made it one day, like on a Saturday, but we didn’t end up eating it until like Monday or Tuesday? Does it reheat okay? I’m trying to find things my daughter’s vegan friend will eat (along with healthier alternatives for us) when we go on vacation in a couple of months, (her friend is coming with us).

      Reply
    25. Marni

      February 15, 2016 at 2:12 pm

      Can this be used as a baked potato cheese sauce?

      Reply
    26. Jessica

      January 24, 2016 at 2:35 pm

      Tried this today – it turned out very sweet. I think maybe my sweet potato was too large. I added two regular potatos, lots of garlic and some vegan butter and it helped!

      Thanks

      Reply
    27. Christina

      January 12, 2016 at 5:14 pm

      THIS IS AN AMAZING RECIPE! I actually got my 6 year old nephew (who is addicted to YELLOW cheese and yellow cheese only) to eat this and he Loved it! I fooled my crazy little cheddar cheese eater!

      Reply
    28. Livia

      November 12, 2015 at 9:19 am

      **I can’t seem to find nutritonal yeast where I live. Any suggestion for replacement? Thank you.

      Reply
      • Patty

        January 07, 2016 at 12:49 pm

        If you have a local health food store, they are bound to have it there… or you could order from Amazon as a last resort. I use Bragg and LOVE it. I put it in everything (it’s so good for you too!)

        Reply
    29. Jess

      October 03, 2015 at 9:57 pm

      I’m can’t eat carrots very much, what could I sub? Would parsnips change the taste too much? I also can’t have garlic, only oil infused… Suggestions?

      Reply
    30. LJ

      September 30, 2015 at 8:41 pm

      Just tried making this tonight (with a couple changes – extra dijon mustard and garlic, and no zucchini, since I didn’t have one to hand), and wow, it is delicious. I will definitely make it again.

      Reply
    31. Sarah | Well and Full

      September 17, 2015 at 9:50 am

      This mac and cheese looks so amazing!! I love that the sauce is veggie-based. 🙂

      Reply
    32. Emilie @ Emilie Eats

      September 16, 2015 at 7:32 pm

      Oooooh can’t wait to try this!! Mac ‘n cheese was always my favorite food, so when I went vegan I hoped I could find some really good substitutes. Luckily I’ve been super happy with all the vegan alternatives, and I can’t wait to add this one to the list!

      Reply
    33. Nicole

      September 16, 2015 at 3:10 pm

      Looks delicious, I need to try this recipe. 🙂 Do you think it would freeze well?

      Reply

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    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

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what about this tracker makes you excited?! I want to hear your thoughts!! you can preorder The Happy Hormone Tracker on amazon or wherever books are sold! Release date is October 20th 🩸 

#happyhormonetracker #periodtracking #cycletracking #happyhormones
    🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hor 🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hormone Tracker, now available for preorder (on amazon and where all books are sold)!! This is the first-of-it’s-kind, a 90-day wellness journal for monthly cycle tracking that gives women the guidance and space they need. It will help you monitor how nourishment, movement, sleep, supplements and more impact your hormonal fluctuations. You can track bleeding, cervical mucus, basal body temperature, moods and so much more 🩸 it also has a weekly reflection page.

EEK!! I’m so excited because it’s turned out to be absolutely adorable and I can’t wait for you ladies to use it!! all the info is on the blog, including more pictures of the inside!! It’s also besties to my first book, The Happy Hormone Guide 💗 >> theglowingfridge.com 
@bluestarpress // #happyhormonetracker #happyhormones #happyhormoneguide
    tangy + simple cucumber salad >> my latest crunchy tangy + simple cucumber salad >>
my latest crunchy craving! it comes together in 5 minutes and is sugar free. I know it’s super simple but I still think it deserves to live on the blog! I love snacking on it, serving it on crackers or using as a side/appetizer. so much refreshing crunch and salty, vinegar-y taste 🥒🥒🥒 new on the blog >> theglowingfridge.com // link in bio // #plantpowered
    now that I’m studying to become a integrative he now that I’m studying to become a integrative health practitioner, I’ve realized to a greater extent how one way of eating may not be perfect for everyone. how being strictly #plantbased isn’t a top priority for everyone. how different we really are. I’ve recently come to accept this, even though I will promote plant based until the day I die. my feelings have evolved over time. I used to be more pushy and believe my way of eating was the only way! but the reality is, there is no one diet and it’s infuriating when doctors push one diet only! its what works for YOUR body and it can change over time (depending on many factors). while this may upset some people, this will be apart of my job. as a practitioner I will have to meet people where they are at and guide them with an open mind. I can’t assume or expect that everyone will want to be plant based tomorrow! while I can always promote “the more plant foods the better” type of mentality (and I promise you, I will!) there is something called bio-individuality, meaning “there is not a one-size-fits-all diet, each person is a unique individual with highly individualized nutritional requirements”. what I will also promote is intuitive eating and really tuning into what your body wants and needs, and allowing that intuition to sharpen and grow (and hopefully it leads to more plants 🌱😬). doing this takes so much practice… to trust what your body is telling you is hard and confusing in the beginning. I think the change for me was allowing what I wanted to eat at first and it slowly evolved to wanting to choose healthier options because I felt better that way, but also knowing when I need vegan mac and cheese or french fries or ice cream and not making a big deal out of it. and not labeling any food as “bad” but rather just “food”. this didn’t happen overnight though! tell me below - how have you become more intuitive with eating habits? how do you tune in? photo by @sarahiltonphotography & I put a little filter on it 💗 #intuitiveeating
    DETOX: in order to detox and not feel like total c DETOX: in order to detox and not feel like total crap, it’s essential to open up your drainage pathways first. although not glamorous to talk about, this is the most important step for any health protocol. setting the foundation… just like building a house. there are no quick fixes in detoxing! for example: you don’t want to jump into a parasite cleanse but have your detox pathways blocked… this includes making sure you are peeing, pooping, sweating and moving your lymph every single day. and when I say pooping, I mean 1-3 times per day. ideally 2-3 or after large meals. if you are constipated while killing off parasites, you are not going to feel good at all because they need to be eliminated quickly and if not, the pathogens/toxins they release can get re-circulated in the body. take it from me because I didn’t know about any of this while doing a parasite cleanse… I was bed ridden, had fevers, my face broke out, I was puffy and bloated. this was not fun at all! ⁣⠀
⁣⠀
>> So how do you open up your drainage pathways (and keep them open)? ⁣⠀
• proper hydration, ideally with mineral drops⁣⠀
• daily movement to break a sweat (I love using my @higherdose sauna blanket in addition to movement)⁣⠀
• balanced whole food diet: lots of veggies and fruit, fiber from real food, nothing processed, no refined sugar⁣⠀
• bowel moving herbs if you are consipated (bowel mover from Microbe Formulas), coffee enemas, tudca (to keep bile moving, liver support) and include a binder if you use any of these (I like bioactive carbon binders from Microbe Formulas)⁣⠀
- clean products: beauty, skincare, cleaning, etc⁣⠀
- air quality: open the windows, get a @airdoctorpro air filter, plants⁣⠀
- proper sleep: 7-8 hours⁣⠀
- healthy mind: mediation, yoga, breath work⠀
⠀
I hope you find this helpful! Let me know if you have questions below! #detoxprotocol #drainagepathways
    don’t be mad at me 😬😬😬 because you’l don’t be mad at me 😬😬😬 
because you’ll have to make these every week now! #sorrynotsorry // the world has been lacking a proper brownie recipe that’s vegan, fudgy and super chocolate-y!!! if you wanted a cakey brownie you would just eat chocolate cake, right?! I’ve made these 4 times to get the recipe just right. and now it’s absolutely perfect, I promise. taking this very seriously 🤪 making brownies is distracting me from my health complications and the issues in our world, you know?! new fudgy brownie recipe on the blog >> theglowingfridge.com // made with @hukitchen chocolate gems that are the cutest little things and melt into chocolate puddles 🍫🍫🍫 #veganbrownies
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    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

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