Try this High-Protein Vegan Mac And Cheese (Without Cashews)! Made entirely from plant-based ingredients, it's a delicious and satisfying comfort food perfect for vegan, non-dairy, lactose-free, and nut-free diets.
It's quick, easy to prepare, and packed with protein, making it a great choice for a weeknight dinner, lunch, or a healthy and balanced meal anytime.
Looking for another protein pasta dish? Try my creamy cold pasta salad or vegan baked spaghetti.
What's special about this vegan mac and cheese is that it's made without cashews, tofu, or butter, making it budget-friendly and simple. Instead, it features whole foods and a velvety protein-rich white bean pasta sauce enhanced with nutritional yeast for a delightful cheesy flavor.
Don't have nutritional yeast on hand? No problem! Substitute it with vegan shredded cheese for a similar taste. I highly recommend pairing it with a fresh salad, roasted asparagus, baked broccoli, or my vegan burrata cheese for a complete and satisfying homemade meal.
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Why You'll Love This Recipe
- No cashews, no nuts: Great for those with nut allergies.
- No dairy, no soy: Perfect for anyone who is soy or lactose intolerant.
- Vegan macaroni: A delicious plant-based twist on a classic mac and cheese.
- Kid-friendly: A hit with kids and easy to make.
- Dairy-free substitute: Uses a creamy white bean sauce instead of regular cheese.
- Ready in under 30 minutes: Quick and convenient for busy days.
Ingredients
- Pasta: Choose your favorite small pasta shape! Elbow macaroni is a classic, but penne, shells, or even small spirals (zitti) would work great too.
- Cooked white beans: Such as cannellini or navy beans, add creaminess, protein, and fiber to the sauce. If you're short on time, you can use canned white beans, just be sure to drain and rinse them first.
- Nutritional yeast (aka Nooch): This deactivated yeast adds a cheesy, nutty flavor to our sauce.
- Tapioca flour (aka Tapioca starch): Helps thicken the sauce, giving it a smooth, velvety texture.
- Mustard: A touch of mustard adds a bit of tang and complexity to the sauce.
- Olive oil: A healthy fat used for cooking and adding richness to the sauce.
- Water: This will be used to thin out the white bean mixture and create the perfect consistency for our sauce.
- Seasonings: Salt, garlic powder, onion powder, and turmeric powder add savory flavor to the sauce.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make Vegan Mac and Cheese Without Cashews
Cook pasta: Cook pasta according to package instructions until al dente.
Blend sauce ingredients: In a high-speed blender, blend the cooked white beans, nutritional yeast, tapioca flour, mustard, olive oil, garlic powder, onion powder, turmeric, salt, and water until smooth and creamy.
Cook sauce: Pour the blended sauce into a saucepan and cook on medium-low heat for 8-10 minutes, stirring frequently until warm and stretchy.
Combine: Drain the pasta and pour the sauce over it. Stir well to combine and serve hot. Garnish with basil, parsley, or red pepper flakes.
Substitutions
- Pasta: Substitute with gluten-free pasta, whole wheat pasta, or high-protein pasta like chickpea pasta or lentil pasta.
- White beans: You can use cooked chickpeas (garbanzo beans) for a slightly different flavor and texture.
- Nutritional yeast (Nooch): Use vegan shredded cheese or miso paste for a different flavor profile.
- Tapioca flour (tapioca starch): Substitute with cornstarch, arrowroot powder, or potato starch.
- Olive oil: Replace with avocado oil, coconut oil, or any neutral-flavored vegetable oil.
- Water: Vegetable broth, almond milk, or oat milk can be used instead of water for added flavor.
- Seasonings: Feel free to adjust the amount of spices to your taste preference. You can also add a pinch of cayenne pepper, smoked paprika, or curry powder for extra flavor.
Variations
- Add chopped jalapeno or canned diced chilies to the sauce for a spicy kick.
- Fresh chopped basil, parsley, or chives add a bright flavor. Stir them in after mixing the pasta and sauce.
- For an oil-free version, you can omit olive oil and substitute water with almond or oat milk for a creamier texture without the added oil.
Equipment
- Pot: A large pot for boiling the pasta.
- Blender: A high-speed blender to create a smooth and creamy vegan cheese sauce.
- Saucepan: Use a medium saucepan to heat and thicken the blended sauce.
- Spoon or whisk: A mixing spoon or whisk for stirring the pasta and sauce together.
Storage
This non-dairy mac and cheese is best enjoyed fresh, but any leftovers can be stored for up to 3 days in an airtight container in the refrigerator. It's not freezer-friendly.
Reheat in the microwave or on the stovetop until warmed through, stirring occasionally for even heating.
Top Tips
- Don't overcook the pasta: Aim for al dente, which means slightly firm to the bite. Overcooked pasta can become mushy and lose its texture in the sauce.
- Blend until smooth: A high-powered blender will achieve the creamiest sauce. If your sauce seems a little chunky, blend for an additional 30 seconds or so.
- Adjust the thickness: The sauce should be thick and stretchy when cooked. If it seems too thick, simply add a little more water, a tablespoon at a time, until you reach your desired consistency.
- Taste and season: After simmering the sauce, give it a taste and adjust the seasonings to your preference.
- Serve hot: These cheeseless macaroni are best enjoyed immediately for the creamiest texture.
Frequently Asked Questions (FAQ's)
You can try using a combination of grated vegan parmesan cheese or your favorite non-dairy cheese and a pinch of miso paste to achieve a similar cheesy flavor.
Yes, this recipe is completely nut-free as it does not contain cashews or any other nuts.
You can easily make this recipe gluten-free by using gluten-free pasta instead of regular pasta.
Yes, this mac and cheese is kid-friendly and a great option for children who are vegan or have dairy allergies.
You can try arrowroot flour, cornstarch, or potato starch are all great alternatives that will help thicken the sauce and give it a smooth, velvety texture.
Of course, for baked vegan mac and cheese simply add an extra ½ cup of water to the sauce then transfer to a baking dish, top with shredded plant-based cheese and (optional), and bake at 180°C (350°F) for 15 minutes, or until the top is golden.
More Comfort Food Recipes
- Fresh grape tomato pasta with garlic
- Carrot red lentil soup
- Plant-based green pasta (no cream)
- Spinach broccoli and pea soup
- Creamy vegan polenta with mushrooms
- Roasted broccoli and potatoes
- Homemade cashew mozzarella
- Vegan pasta primavera with red sauce
- Vegan green pea pasta
Serving Suggestions
📖 Recipe
High-Protein Vegan Mac And Cheese (Without Cashews)
Equipment
- 1 pot
- 1 high speed blender
- 1 Saucepan
- 1 spoon or whisk
Ingredients
- 8 oz (227gr) uncooked pasta use your favorite type of pasta
- 1 + ½ cup cooked white beans
- 3 tablespoons nutritional yeast
- 2 tablespoons tapioca flour (tapioca starch)
- 1 tablespoon mustard
- 2 tablespoons olive oil extra virgin
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon turmeric powder
- 1 teaspoon salt or to taste
- 1 + ½ cup water room temperature
Instructions
- Cook pasta according to package instructions until al dente.
- In a high-speed blender, blend the cooked white beans, nutritional yeast, tapioca flour, mustard, olive oil, garlic powder, onion powder, turmeric, salt, and water until smooth and creamy.
- Pour the blended sauce into a saucepan and cook on medium-low heat for 8-10 minutes, stirring frequently until warm and stretchy.
- Drain the pasta and pour the sauce over it. Stir well to combine and serve hot. Garnish with basil, parsley, or red pepper flakes.
Notes
- Storage: This non-dairy mac and cheese is best enjoyed fresh, but any leftovers can be stored for up to 3 days in an airtight container in the refrigerator. Not freezer-friendly.
- Reheating: Reheat in the microwave or on the stovetop until warmed through, stirring occasionally for even heating.
- Don't overcook the pasta: Aim for al dente, which means slightly firm to the bite. Overcooked pasta can become mushy and lose its texture in the sauce.
- Blend until smooth: A high-powered blender will achieve the creamiest sauce. If your sauce seems a little chunky, blend for an additional 30 seconds or so.
- Adjust the thickness: The sauce should be thick and stretchy when cooked. If it seems too thick, simply add a little more water, a tablespoon at a time, until you reach your desired consistency.
- Taste and season: After simmering the sauce, give it a taste and adjust the seasonings to your preference.
- Serve hot: These cheeseless macaroni are best enjoyed immediately for the creamiest texture.
- See post above for more ingredient substitutions, variations, and serving suggestions.
Nutrition
For food safety guidelines check USDA.gov.
If you try this vegan mac and cheese, let me know! Leave a comment, rate it, and don't forget to tag a photo @go_eatgreen on Instagram.
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