Butternut Squash Mac and Cheese



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This vegan butternut squash mac and cheese is the ultimate comfort food recipe made healthier and comes together in just 30 minutes. It’s so creamy and delicious, no one will ever guess it’s packed with veggies!

This vegan butternut squash mac and cheese was inspired by my vegan mac and cheese recipe, so if you’ve tried that one you’re going to love this recipe! I wanted to use that recipe as a base but create a more fall-inspired mac and cheese using butternut squash in the sauce. And let me tell ya, the subtle sweetness from the squash and creaminess from the cashews seriously makes for the best vegan cheese sauce. I can’t wait for you to try this one!

A bowl of vegan butternut squash mac and cheese topped with fresh pepper and chives. A fork rests in the bowl.

Why You’ll Love This Recipe

  • There’s no butter or cheese – it’s plant-based comfort food at its finest!
  • It’s packed with hidden veggies and has more nutrients than traditional mac and cheese.
  • After your cashews have soaked and your butternut squash has softened this recipe comes together in a matter of minutes!
  • It’s guaranteed to be a hit with the whole family – kiddos and adults will love the creamy sauce.
Ingredients measured out to make Butternut Squash Mac and Cheese: sea satl, pepper, butternut squash, almond milk, raw cashews, shell pasta, lemon juice, onion, garlic, nutritional yeast, dijon and paprika.

Ingredients Needed

  • shell pasta – I went with shell pasta instead of macaroni elbows for this recipe as it does a great job at holding the creamy sauce, but you can use any pasta of choice.
  • butternut squash – the star ingredient for the sauce! Look for a squash that is heavy for its size, has smooth, firm skin without many cuts or bruising. Butternut squash is a vegetable that’s packed with fiber, vitamins and minerals while also being low in calories.
  • yellow onion and garlic – adds a ton of delicious savory flavor to the sauce.
  • unsweetened almond milk – I prefer unsweetened almond milk for this recipe, but any milk will work. Just make sure you’re using unsweetened milk! If you don’t have milk on hand vegetable broth would be a good substitute.
  • raw cashews – this is what makes the sauce thick and creamy! You’ll soak the cashews for a few hours (or overnight) and then blend until smooth with the rest of the sauce ingredients.
  • nutritional yeast – this nutrient-packed ingredient gives the sauce a “cheesy” flavor without any actual cheese! It’s slightly nutty, slightly cheesy and a key ingredient in this recipe so I don’t recommend skipping it! Learn more about nutritional yeast here. You can find it at most grocery stores in the spice section or you can buy nutritional yeast online.
  • lemon juice – just a touch of acidity to brighten up the sauce! I recommend using freshly squeezed lemon juice.
  • dijon mustard – adds a slight tanginess to the dish that rounds out the flavors. You can also use dry mustard powder if you don’t have any dijon on hand.
  • paprika – adds a nice spice to the sauce that’s not too overwhelming. I used sweet paprika, but feel free to use smoked paprika if you want more of a smoky flavor.
  • salt and pepper to bring all the flavors in the sauce together, you just need 1/4 teaspoon salt to make a difference!
Five photos showing the steps how to make Butternut Squash Mac and Cheese: soaking the cashews and cooking the butternut squash and onions, then blending everything together with spices to make a creamy sauce. Sauce is poured over shell pasta and mixed together.

How to Make

Soak cashews: You’ll want to begin with soaking your cashews. They only need to be soaked for 30 minutes to an hour if you have a high-powered blender like a Vitamix, but even with one, I like to soak the cashews for several hours. Just place the raw cashews in a bowl and cover them with water to soak. You can also soak them for about 15-20 minutes in boiled water if you’re in a hurry.

Cook veggies: Over medium-high heat fill a large pot or large saucepan with about 1 inch of water. Add the butternut squash and onion to a steamer basket or a metal colander and steam for about 15-20 minutes until tender.

Cook pasta: Boil water in a large pot and cook the pasta according to package instructions until al dente. Make sure you save 1/2 cup of pasta water before you drain it! This adds flavor to the end result and also helps the sauce stick to the noodles.

Make sauce: Place the butternut squash, onion, garlic, milk, cashews, nutritional yeast, lemon juice, dijon mustard, salt, pepper and paprika to a blender. Blend until smooth and creamy.

Mix together and serve: Pour the cheese sauce over the cooked pasta, stir to combine and serve immediately!

A pot of butternut squash mac and cheese.

Substitutions & Variations

  • Gluten-free: If you need this dish to be gluten-free use gluten-free pasta like brown rice pasta, lentil or chickpea pasta.
  • Butternut squash: Don’t have butternut squash on hand or can’t find it? Use sweet potatoes or make this vegan mac and cheese instead, which uses gold potatoes and carrots in the sauce instead of butternut squash. You could also make this pumpkin pasta if you have pumpkin puree on hand!
  • Baked: Want some added texture? Make the recipe as directed and pour the pasta into a 9×13 baking dish, sprinkle with breadcrumbs or almond meal and bake in the oven for about 15-20 minutes until the top starts to brown and crisp up.
  • Non-vegan: Want a more traditional, non-vegan mac and cheese? Try one of these recipes instead: healthy baked mac and cheese or healthy mac and cheese.
  • Low-carb: Want a low-carb option? Make this baked cauliflower mac and cheese with this creamy butternut squash sauce for a vegan option.
  • Spice it up: Add in some sliced jalapeño, red pepper flakes or cayenne pepper to the sauce if you’d like to turn this into a spicy mac and cheese. You can also add nutmeg or garlic powder to amp up the flavors.
  • Add veggies: Want to amp up the veggie count? Add cooked broccoli, peas, zucchini, spinach, kale, or mushrooms to this dish!
Two bowls of mac and cheese with a cloth napkin, forks, and bowls of cashews and nutritional yeast, plus a pepper grinder.

What to Serve with Butternut Squash Mac & Cheese

This butternut squash mac and cheese makes a great option for a plant-based dinner, but I also think it would be amazing served alongside some protein or additional sides for a more filling meal. Here are some ideas:

A bowl of vegan butternut squash mac and cheese topped with fresh pepper.

How to Store Leftovers

Keep leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, add mac and cheese to a saucepan and heat over medium-low, until warmed, stirring often to prevent burning. Make sure to add a little bit of milk or water to thin out the sauce and prevent the noodles from burning or sticking to the bottom of the pan. You can also heat leftovers in the microwave if you’re in a rush! 

More Pasta Recipes

More Butternut Squash Recipes

Be sure to check out all the butternut squash recipes as well as all the vegan recipes on EBF!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

5 from 13 votes

Butternut Squash Mac and Cheese

This vegan butternut squash mac and cheese is the ultimate comfort food recipe made healthier and comes together in just 30 minutes. It's so creamy and delicious, no one will ever guess it's packed with veggies!
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 8


  • 1 lb medium shell pasta, uncooked
  • 3 cups butternut squash, peeled and chopped into 1-inch cubes
  • 1 small yellow onion, quartered
  • 2 large garlic cloves, roughly chopped
  • 1 ½ cup unsweetened almond milk
  • ¾ cup raw cashews, soaked for 2-4 hours or overnight
  • ¼ cup nutritional yeast
  • 1 Tablespoon lemon juice
  • 1 teaspoon dijon mustard
  • 2 teaspoons sea salt, plus more to taste
  • ¼ teaspoon black pepper, plus more to taste
  • ½ teaspoon paprika


  • If you haven’t already soak your cashews for 2-4 hours. If you have a high powered blender like a Vitamix you can get away with soaking for only 30 minutes-1 hour.
    Cashews soaking in water.
  • Fill a large pot with about 1 inch of water. Add butternut squash and onion to a steamer basket or metal colander and steam for about 15-20 minutes or until soft.
    Steaming chunks of butternut squash.
  • Meanwhile, cook the pasta according to package directions. Drain and transfer the pasta back to the pot.
  • Place cooked butternut squash and onion in a blender, along with garlic, almond milk, cashews, nutritional yeast, lemon juice, dijon mustard, salt, pepper and paprika and blend until smooth and creamy.
    Ingredients for vegan cheese in a high powered blender.
  • Pour the sauce over cooked pasta and stir to fully combine.
    Pouring vegan cheese over cooked noodles in a pot.
  • Season to taste and serve immediately.
    Vegan butternut squash mac and cheese in a pot.
  • Keep leftovers in an airtight container in the fridge for up to 5 days. To reheat it, add a little bit of milk or water to thin out the sauce. When reheating, stir often to avoid burning.



Serving: 1/8 recipe | Calories: 189kcal | Carbohydrates: 28g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 648mg | Potassium: 301mg | Fiber: 2g | Sugar: 3g

Nutrition information is automatically calculated, so should only be used as an approximation.


Additional Info

Course: Lunch/Dinner
Cuisine: American
Keyword: butternut squash mac and cheese
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. 5 stars
    So delicious and creamy! I used roasted unsalted cashews instead of raw (because that is what I had in hand), frozen butternut squash to cut down on prep time (since it’s blended anyway this worked perfectly), and one of your suggested variations and added green peas and cremini mushrooms (so good!). Served with a sprinkle of chili flakes, fresh ground pepper, and your vegan Parmesan cheese, this was an absolute hit that I will be making again!

    1. This sounds absolutely amazing, Veronica. I am so glad you gave this recipe a try and your additions sound perfect. Thanks so much for sharing your review & star rating, it means so much to me!

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