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Pumpkin Mac and Cheese (+ More Vegan Pumpkin Recipes!)
5 from 14 votes

Pumpkin Mac and Cheese (+ More Vegan Pumpkin Recipes!)

Pumpkin Mac and Cheese uses roasted sugar pumpkin or butternut squash blended with soaked cashews, nutritional yeast, spices, and coconut milk to create a creamy, dairy-free cheese sauce. This sauce coats rigatoni or other pasta, offering a smooth, slightly nutty, and savory flavor enhanced by mustard powder, garlic, and smoked paprika. The recipe prioritizes soaking cashews for a creamy texture and roasting the pumpkin for optimal flavor.

Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings: 4 to 6 people
Calories: 521 kcal
Course: Lunch, Dinner
Cuisine: American

Ingredients

  • 1 sugar pumpkin aka “pie pumpkin”), or 1 small butternut squash (about 2 1/2 pounds or 1 kg, small
  • olive oil for roasting, or avocado oil
  • 1/2 cup cashews raw, soaked in cool water overnight or 1 hour in boiling water
  • 1/2 cup nutritional yeast
  • 1 teaspoon dry mustard powder (optional but adds a nice sharp tangy flavor)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon nutmeg can substitute ground, but the flavor is much better with fresh, freshly grated
  • 1 ½ teaspoons kosher salt plus more to taste
  • black pepper freshly cracked, to taste
  • 1 tablespoon mellow white or yellow miso paste
  • 1 tablespoon tapioca flour or cornstarch
  • 2 tablespoons lemon juice fresh
  • 1 cup coconut milk canned, lite
  • 10 ounces rigatoni pasta use GF pasta as needed, or medium-sized macaroni shells or pasta of your choice

Instructions

    Cup of Yum
  1. To cook the pumpkin or butternut squash in the oven, use a very sharp knife to slice the pumpkin or butternut squash in half, then scoop out the seeds and stringy bits using a spoon. If the vegetable is too thick or hard to cut, pop it in the microwave for 60-90 seconds to soften. For roasting, follow step 2; for steaming, follow step 3.
  2. To roast the pumpkin or butternut squash in the oven, preheat the oven to 425°F (or 218°C). Drizzle the pumpkin or squash halves with a bit of olive oil or avocado and season with salt and pepper. Place the halves, flesh side down, on a parchment paper-lined or aluminum foil-lined baking sheet. Roast in the preheated oven for 30-40 minutes until completely tender and lightly browned (pumpkin should take about 30 minutes; butternut squash closer to 40 minutes). Once the pumpkin or squash is cool enough to handle, scoop out the flesh and discard the skin.
  3. To steam the pumpkin or butternut squash in an Instant Pot or pressure cooker, pour 1 cup of water into the inner cooking pot and lower a compatible steamer rack or the trivet that comes with the Instant Pot into the inner pot. Place the pumpkin or squash halves in the basket or on top of the trivet, close the lid, and pressure cook at high pressure for 12-14 minutes. Once the timer is up, perform a quick pressure release by manually releasing the steam valve. Once the pumpkin or squash is cool enough to handle, scoop out the flesh and discard the skin.
  4. While the squash is cooking, bring a large saucepan of water to a boil and salt generously. Cook the pasta according to the box directions until al dente and drain in a colander.
  5. Measure out 1 1/2 cups of the roasted or steamed pumpkin or butternut squash flesh. Reserve the rest for another use, such as a curry, soup, or side dish.
  6. In a high-powered blender, add the 1 1/2 cups of the pumpkin or squash flesh. Add in the soaked and drained cashews, nutritional yeast, mustard powder, garlic powder, onion powder, paprika, nutmeg, 1 1/2 teaspoons kosher salt, black pepper to taste, miso paste, tapioca flour or cornstarch, lemon juice, and lite coconut milk. Blend until the sauce is completely smooth and creamy, about 1-2 minutes. Taste for seasonings and adjust accordingly, adding more salt as needed, more miso paste for more umami, or more lemon juice for more acidity.
  7. Return the cooked and drained pasta back to the saucepan and add the cheese sauce. Heat over medium heat until the sauce is well combined with the pasta and warmed through. Season the mac and cheese to taste.

Notes

  • Roast the pumpkin for best flavor; canned pumpkin can be used but with less fresh taste.
  • Soak cashews overnight or for at least 1 hour in hot water to ensure smooth sauce blending.
  • You can make lighter coconut milk by mixing full-fat canned coconut milk with water at a 1:2 ratio before measuring 1 cup.

Nutrition Information

Calories 521kcal (26%) Carbohydrates 85g (28%) Protein 19g (38%) Fat 14g (22%) Saturated Fat 5g (25%) Polyunsaturated Fat 2g (12%) Monounsaturated Fat 5g (25%) Sodium 610mg (25%) Potassium 1374mg (29%) Fiber 6g (24%) Sugar 11g (22%) Vitamin A 24200IU (484%) Vitamin C 29mg (32%) Calcium 87mg (9%) Iron 5mg (28%)

Nutrition Facts

Serving: 4 to 6 people

Amount Per Serving

Calories 521

% Daily Value*

Calories 521kcal 26%
Carbohydrates 85g 28%
Protein 19g 38%
Fat 14g 22%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 5g 25%
Sodium 610mg 25%
Potassium 1374mg 29%
Fiber 6g 24%
Sugar 11g 22%
Vitamin A 24200IU 484%
Vitamin C 29mg 32%
Calcium 87mg 9%
Iron 5mg 28%

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