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Home » Recipes

Vegan Pumpkin Mac and Cheese (Oil-Free)

Published: 25 Oct 2021 · Updated: 2 Jun 2022 by Julianne Lynch · This post may contain affiliate links · As an Amazon Associate I earn from qualifying purchases · 2 Comments

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Vegan Pumpkin Mac and Cheese pin.
Vegan Pumpkin Mac and Cheese pin.

This Vegan Pumpkin Mac and Cheese is a delicious and savory pumpkin recipe that's great for fall or any time you need to use up a little extra pumpkin. Rich, creamy, and full of healthy ingredients, this dish is kid-friendly and perfect for everything from holidays and potlucks to quick lunches and easy weeknights.

Vegan pumpkin mac and cheese in a bowl.
This Vegan Pumpkin Mac and Cheese is creamy and delicious!

If you're looking for a savory vegan pumpkin recipe that's easy and delicious, then look no further! This Vegan Pumpkin Mac and Cheese is the perfect combination of creamy and comforting. Plus it's oil-free and kid-friendly. You really can't go wrong.

This dish is luxurious and rich--it's perfect for everything from lunch to Thanksgiving dinner. The creaminess comes from the cashews while the pumpkin adds some color and subtly sweet fall flavors. Yum!

Even though this dish has autumn written all over it, you can enjoy it all year long! Use up your leftover canned pumpkin or substitute with pureed butternut squash.

Looking for a few sweet recipes that also use canned pumpkin? Check out these Vegan Pumpkin Muffins and Pumpkin Cookies.

Jump to:
  • Can this be gluten-free?
  • Can this be nut-free?
  • Ingredients
  • Variations
  • Instructions
  • How to serve
  • Can I make it ahead?
  • How to store
  • Vegan fall recipes
  • 📖 Recipe

You'll love this Vegan Pumpkin Mac and Cheese recipe because it's:

  • Quick & Easy
  • Vegan / Vegetarian
  • Dairy-free
  • Kid-friendly
  • Easy to make Gluten-Free
  • WFPB & Oil-free
  • Perfect for Holidays, Cookouts, & Potlucks
  • Creamy & Delicious!

Vegan pumpkin pasta in a bowl.
This Vegan Pumpkin Mac and Cheese makes a perfect side dish or main course.

Can this be gluten-free?

Sure! Just use your favorite gluten-free pasta.

Can this be nut-free?

Yes! Simply substitute raw sunflower seeds for the cashews. Alternatively, you could try using cooked chickpeas. I've made cheese sauces with chickpeas before and they come out great and are lower in fat.

Ingredients for vegan pumpkin mac and cheese.
Here's what you need to make Vegan Pumpkin Mac n Cheese!

Ingredients

  • whole-wheat macaroni pasta: Any type of short pasta like penne or fusilli will work here.
  • raw, unsalted cashews: raw cashews make for a much creamier sauce. YOu could easily substitute with raw slivered almonds or sunflower seeds.
  • pumpkin puree: From a can or homemade.
  • soy milk: Any type of unsweetened plant milk will work here.
  • nutritional yeast: This adds a little cheesy flavor but if you're not a fan you can leave it out.
  • apple cider vinegar: For just a touch of acidity to brighten the dish.
  • garlic powder
  • onion powder
  • salt
  • turmeric: For a little added color.
  • nutmeg: Because nutmeg always compliments a cheesy pasta dish! I prefer to use whole nutmeg grated with a microplane becuase it has a better flavor.
  • fresh cracked pepper

*See recipe card for quantities.


Variations

  • You could try pureeing this Air Fryer Butternut Squash in place of the pumpkin puree.
  • Add the pasta to a baking dish and sprinkle with breadcrumbs and vegan bacon bits for a delicious Baked Pumpkin Mac and Cheese.
  • Or mix with Vegan Italian Sausage Crumbles for a little kick of flavor and spice.
  • Add a few dollops of Vegan Buffalo Sauce.

Instructions

  1. Start by boiling water for your macaroni in a large or medium pot. Cook the pasta according to the package directions.
  2. In a smaller pot, boil the cashews for 15 minutes.
  3. When the cashews are done, drain them and add them to a blender with all of the other sauce ingredients. Blend until smooth.
  4. Taste the sauce and adjust the seasonings if necessary. If the sauce is too thick, you can add a few more tablespoons of soy milk until it reaches the right consistency.
Pumpkin cheese sauce ingredients in blender.
Vegan pumpkin mac and cheese sauce in blender.
  1. Drain the macaroni and return to the pot. Add the vegan pumpkin cheese sauce and mix to combine.
  2. Serve and enjoy right away!
Vegan pumpkin cheese sauce added to pasta.
Macaroni mixed with vegan pumpkin cheese sauce.

How to serve

Vegan Mac and Cheese makes a perfect lunch, simple supper, or side dish!

If you're serving it as a stand-alone dish, throw in some frozen peas or air fryer broccoli to bump up the nutrition.

Pumpkin Mac and Cheese makes a delicious side dish for Thanksgiving, Christmas, or any night of the week. Some classic pairings include:

  • Chick-fil-A Style Tofu Nuggets
  • Baked BBQ Tofu
  • Vegan Mashed Potatoes
  • Air Fryer Green Beans
  • Vegan Potato Salad
  • Vegan Broccoli Salad
Pumpkin mac and cheese in two bowls with forks on the side.
Dig into this yummy Vegan Pumpkin Mac and Cheese.

Can I make it ahead?

Yes! You can either make the sauce ahead and then reheat before adding to the cooked pasta. Or you can make the entire dish and reheat. In the case of the latter, I recommend reheating in a baking dish sprinkled with breadcrumbs for a delicious Vegan Baked Mac and Cheese.

How to store

  • Store any leftovers in an airtight container in the refrigerator for up to 5 days.
  • Do not freeze.
  • If you make a double batch of the sauce, it can be stored seperately and frozen for up to 3 months. Add 2 to 3 tablespoons of water when reheating.

Vegan fall recipes

  • Vegan Apple Crisp (Oil-Free)
  • Lentil Shepherd's Pie (Vegan & Oil-Free)
  • Homemade Orange Cranberry Sauce (Vegan & Low Sugar)
  • Vegan Potato Soup (Easy & Oil-Free)

📖 Recipe

Best vegan pumpkin mac and cheese.

Vegan Pumpkin Mac and Cheese

This Vegan Pumpkin Mac and Cheese is a delicious and savory pumpkin recipe that's great for fall or any time you need to use up a little extra pumpkin. Rich, creamy, and full of healthy ingredients, this dish is kid-friendly and perfect for everything from holidays and potlucks to quick lunches and easy weeknights.
5 from 5 votes
Print Recipe Share on Facebook Pin Recipe SaveSaved!
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Lunch, Main Course, Side Dish
Cuisine American
Servings 6
Calories 358 kcal

Equipment

small pot
high speed blender
Medium Pot

Ingredients
 
 

  • 12 oz whole wheat macaroni pasta

Vegan Pumpkin Cheese Sauce

  • 1 cup raw, unsalted cashews
  • 1 cup pumpkin puree
  • ¾ cup soy milk
  • ⅓ cup nutritional yeast
  • 2 teaspoons apple cider vinegar
  • 1 ½ teaspoons garlic powder
  • 1 ½ teaspoons onion powder
  • 1 ½ teaspoons salt
  • ½ teaspoon turmeric
  • ¼ teaspoon nutmeg
  • fresh cracked pepper

Instructions
 

  • Bring a large or medium pot of water to boil and cook the macaroni according to package directions.
  • Meanwhile, boil the cashews for 15 minutes. Drain off the excess water.
  • Add the cashews and all of the other pumpkin cheese sauce ingredients to a blender. Blend until smooth. Taste and adjust seasonings if necessary. If the sauce is too thick, add another 2 to 4 tablespoons of soy milk, until the right consistency is reached.
  • When the pasta is done cooking, drain off the excess water. Return to the pot and add the pumpkin cheese sauce. Mix to combine.
  • Garnish with fresh thyme and sage (optional). Serve right away.
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Notes

  • Make sure to use Pumpkin Puree and not Pumpkin Pie Filling (which is sweetened and wouldn't taste great in this recipe).
  • This recipe makes 4 to 6 main course portions or 8 to 10 side portions. Nutritional info is calculated as an estimate for 6 servings (2 oz of pasta plus sauce).

Nutrition

Calories: 358kcalCarbohydrates: 55gProtein: 15gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 606mgPotassium: 458mgFiber: 3gSugar: 3gVitamin A: 6471IUVitamin C: 4mgCalcium: 86mgIron: 4mg
Keyword Pumpkin Mac and Cheese, Vegan Mac and Cheese Pumpkin, Vegan Pumpkin Mac and Cheese, Vegan Pumpkin Macaroni and Cheese, Vegan Pumpkin Pasta
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Reader Interactions

Comments

  1. Ariana

    September 15, 2022 at 3:38 pm

    This sounds amazing, but before I get the pasta out I wanted to confirm this can be done with a regular blender?

    Reply
    • Julianne Lynch

      September 16, 2022 at 6:07 am

      Yes! A higher quality blender might make the sauce smoother, but this will work with any decent blender.

      Reply

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Julianne, founder of No Sweat Vegan.

Hi, I'm Julianne! I love creating simple and comforting vegan food for the whole family. Most of my recipes are healthy, Whole-Foods Plant-Based, and easy on the budget. Thanks for stopping by!

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