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Nut-Free Vegan Mac and Cheese
5 from 42 votes

Nut-Free Vegan Mac and Cheese

Nut-Free Vegan Mac and Cheese uses soaked sunflower seeds blended with oats, roasted red pepper, nutritional yeast, and miso to create a creamy, cheesy sauce served over cooked macaroni. The sauce is smooth and flavorful without nuts, offering a savory plant-based alternative to traditional mac and cheese.

Prep Time
15 mins
Cook Time
10 mins
Additional Time
30 mins
Total Time
25 mins
Servings: 8 servings
Calories: 275 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 16 ounces macaroni dry, or gluten-free pasta of choice
  • ½ cup sunflower seeds raw
  • 2 ½ cups water
  • 3 tablespoons rolled oats Or sub 1 tablespoon tapioca starch, old fashioned
  • 2 cloves garlic peeled
  • small piece of roasted red pepper Start with less then increase to taste, from a jar, about 1-inch strip
  • ¼ cup nutritional yeast
  • 2 tablespoons lemon juice
  • 1 ½ tablespoons white miso or chickpea miso
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon rice vinegar
  • 2 teaspoons salt fine sea salt
  • ½ teaspoon mustard powder Or 1 teaspoon dijon mustard.
  • ½ teaspoon onion powder
  • pinch of nutmeg
  • white pepper optional, to taste
Option for richer mac and cheese:
  • 2 to 3 tablespoons vegan butter Add directly to the pot in step 5, optional

Instructions

    Cup of Yum
  1. Place raw sunflower seeds in a bowl and cover with hot water. Soak for 30 minutes, then drain and rinse.
  2. Cook pasta according to package directions. While the water comes to a boil and the pasta is cooking, make the cheese sauce.
  3. To make the sauce, in a blender combine sunflower seeds, 1 cup of water, oats, garlic, red pepper, nutritional yeast, lemon juice, miso, both vinegars, salt, mustard powder, onion powder, and nutmeg. Gradually increase speed, and blend on high for about 1 minute. Stop to scrape down the sides as needed. Blend again until the sauce is completely smooth. Add the remaining 1 ½ cups water, and blend to combine.
  4. Taste the sauce, and adjust the flavor as desired, possibly adding another small piece of red pepper, more onion powder, nutritional yeast, salt, white pepper, etc. Blend again.
  5. When the pasta is done, drain in a colander. Pour the cheese sauce into the empty pot, and cook over medium heat for 2 to 3 minutes, stirring frequently. If opting for richer mac and cheese, add the vegan butter now. Add the pasta to the pot, and stir to coat. The sauce will thicken as it sits. Serve hot.

Notes

  • Stir in a splash of water or non-dairy milk to loosen sauce if it thickens after cooling.
  • Soaking sunflower seeds longer can aid in smoother sauce texture.
  • Leftovers keep up to five days refrigerated; reheat gently on stovetop or microwave.

Nutrition Information

Calories 275kcal (14%) Carbohydrates 46g (15%) Protein 10g (20%) Fat 5.6g (9%) Saturated Fat 0.6g (3%) Cholesterol 0mg (0%)

Nutrition Facts

Serving: 8 servings

Amount Per Serving

Calories 275

% Daily Value*

Calories 275kcal 14%
Carbohydrates 46g 15%
Protein 10g 20%
Fat 5.6g 9%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%

* Percent Daily Values are based on a 2,000 calorie diet.