Mac and cheese has always been one of those comfort foods that feels like home. It was my favorite as a child, and honestly, it might still be my favorite as an adult. My children feel the same. If my daughter had her way, she would happily eat mac and cheese every single night. And who can blame her? It’s easy, it’s cozy, and it’s reliable. If you’ve been looking for a vegan butternut squash mac and cheese that’s creamy, comforting, and allergy-friendly, this version fits the bill.
But boxed mac and cheese, while convenient, doesn’t offer much in the nutrition department. Making your own version is already an upgrade, but it still tends to fall a little short nutritionally. That’s where butternut squash steps in, and this is exactly why this vegan, top 9 allergen-free version exists. It’s a recipe that works for families navigating allergies, and honestly, it works for families with no allergies at all.
I’ve been making variations of this for years, and the recipe in my cookbook uses both butternut squash and carrots. The carrots give a hint of sweetness and blend right into the sauce. Both vegetables are fall staples, and they add flavor, fiber, color, and nutrients while keeping the dish familiar and kid-approved.
Why This Vegan Butternut Squash Mac and Cheese Works So Well
When you purée butternut squash, you get this naturally silky, creamy texture that works beautifully as the base of a mac and cheese sauce. You don’t need dairy to achieve that real mac and cheese creaminess. A mix of squash, carrots, and a small amount of dairy-free cheese gives you the body, richness, and feel of a traditional cheese sauce.
Butternut squash and carrots also bring their own subtle sweetness, and that balances the salty and savory flavors we associate with mac and cheese. On the nutrition side, you get vitamin A, fiber, antioxidants, and potassium, all without changing the flavor profile in a way kids will detect. The sauce looks like mac and cheese, tastes like mac and cheese, and feels like mac and cheese. It just doesn’t weigh you down the way traditional versions sometimes do.
And because the vegetables make up so much of the sauce, you don’t need nearly as much vegan cheese as other dairy-free mac and cheese recipes. It makes the whole dish lighter and more balanced, without sacrificing flavor.
How the Color Stays True
One of the biggest barriers for kids is the visual. If something looks off, they’re out. Butternut squash holds that rich golden color mac and cheese is known for, and the carrots help boost it even more. Carrots do deepen the color slightly, giving the sauce a brighter orange tone, so if you’re serving this to kids and want it to look exactly like classic mac and cheese, you can leave the carrots out and rely solely on the butternut squash for that familiar color. The result is a vibrant, creamy sauce that looks the way mac and cheese should look.
Vegan Butternut Squash Mac and Cheese That’s Also Nut-Free!
Many vegan mac and cheese recipes rely on cashews or other nuts for creaminess. That’s not an option in our house, and it isn’t an option for many families I work with. This recipe avoids nuts completely. It also avoids soy, dairy, sesame, and eggs. And with gluten-free pasta, the entire dish becomes gluten-free as well.
It’s designed to be safe, simple, and flexible for as many households as possible.
Cooking Tips for a Creamy, Balanced Sauce
You can roast the squash for a deeper flavor, which adds a slightly sweeter, caramelized note. It’s not necessary, but it’s a great option if you want to elevate the dish a bit.
In my cookbook version, I boil the squash and carrots together, then use some of that water in the food processor when blending. It thins the sauce naturally and helps it become ultra smooth without needing any dairy-free cream or milk. Adding a splash of pasta water when you combine everything also helps the sauce cling to the noodles.
For dairy-free cheese, meltability matters. Brands like Violife, Follow Your Heart, and Daiya tend to melt smoothly and blend well into sauces. These cheeses often use coconut oil as their base. Coconut is no longer classified as a tree nut under FDA allergen labeling, but if coconut is an allergen in your home, choose a coconut-free option or skip the cheese entirely and rely on the vegetable sauce. Always double-check labels, since formulations can change.
Easy Serving Ideas
You can keep this simple and serve it exactly as is, or you can build on it. Broccoli works very well here because it adds texture and color. Peas are another easy option that blend right into the dish, especially for kids. If you eat meat, turkey bacon pairs beautifully with the sweet squash flavor.
If you like experimenting with butternut squash pasta dishes, the butternut squash, broccoli, and turkey bacon recipe from my cookbook is another great option.
Storage and Reheating
Leftovers don’t usually last in our house, but generally pasta dishes like this last two to three days in the refrigerator. When reheating, add a splash of dairy-free milk or even a bit of water to bring back the creaminess. Stovetop reheating gives the best texture, but the microwave works well too. The sauce loosens up easily.
Frequently Asked Questions
Can I use frozen butternut squash?
You can, but it tends to have more water. You may need less liquid when blending the sauce.
Can I make it without vegan cheese?
Yes. The sauce will be more vegetable-forward but still creamy and delicious. You can also add dairy cheese if that works in your home.
Can I use oat milk?
Yes, oat milk works very well and adds natural creaminess.
Can I make it gluten-free?
Yes, just use your favorite gluten-free pasta.
Can I add protein?
Turkey bacon, chicken sausage, ground turkey, or plant-based proteins all work with the flavor profile.
Recipe: Vegan Butternut Squash Mac and Cheese
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
- 2 cups carrots, roughly chopped (about 4 carrots)
- 2 cups butternut squash, cubed (about half a medium squash)
- 1 lb gluten-free elbow macaroni or shells
- ½ cup reserved vegetable water
- 1 cup shredded dairy-free cheese
- Salt and pepper, to taste
Directions
- Bring a pot of water to a boil. Add the carrots and squash and cook until soft. Reserve ½ cup of the vegetable water.
- Cook pasta according to package directions.
- Remove the cooked vegetables with a slotted spoon. Add them to a food processor with 1–2 tablespoons of the reserved vegetable water, and blend until smooth. Add more water as needed.
- When the drained pasta is still hot, pour the vegetable sauce over it and stir in the shredded cheese until melted.
- Season with salt and pepper to taste. Serve immediately.
Cooking Tips
If you have leftover butternut squash, toss it in oil, sprinkle it with salt, and roast at 400 degrees for 20–30 minutes.
If you want extra sauce, add more vegetables. You likely won’t need additional cheese. The vegetables create the sauce structure and creaminess—the cheese is mostly there for flavor.
If you want more top-9 allergen free meal ideas, check out my Top 9 Allergen-Free Meal Plan!
If you’re looking for more support around weeknight meals, my post 5 Simple Strategies for Healthy Meals for Busy Moms breaks it all down.