This Vegan Pumpkin Mac and Cheese is creamy, delicious, and super simple to throw together. It's the ultimate Fall comfort food!
This vegan mac and cheese is loaded with creamy, cheesy, pumpkin flavor. It's an epic adult version of your favorite childhood meal!
This has quickly become one of my all time favorite vegan comfort foods and a family favorite for the fall and winter seasons.
This pumpkin mac and cheese pasta is:
- vegan
- dairy-free
- made with real pumpkin puree
- gluten-free (if you use gluten-free pasta)
- a delicious lunch or dinner the whole family can enjoy
- made with simple ingredients
- creamy and cheesy
If you're a fan of this, be sure to check out my traditional vegan mac and cheese recipe and all my favorite vegan pasta dishes too!
Key Ingredients & Substitutions
- Pumpkin puree. Use plain canned pumpkin, like this organic pumpkin puree, not pumpkin pie filling, which is already sweetened and spiced. Homemade roasted pumpkin puree works too; if it looks watery, let it drain in a fine-mesh sieve for 20 minutes so the sauce doesn't turn thin. Canned butternut squash or sweet potato puree can be swapped in cup for cup.
- Raw cashews. Soaked cashews are the secret to a sauce that tastes rich and velvety instead of just "pumpkin-y." Buy raw, unsalted cashews; roasted or salted ones blend up grainier and throw off the seasoning. For a nut-free version, use ½ cup of silken tofu or ½ cup of raw sunflower seeds, soaked the same way.
- Nutritional yeast. This is where the cheesy, savory flavor comes from, so don't skip it. There's no perfect stand-in, but if you're short, a teaspoon of white miso blended into the sauce adds a similar savory depth.
- Coconut milk. Canned coconut milk makes the sauce luxurious, and the pumpkin and spices hide most of the coconut flavor. For a lighter sauce, use unsweetened oat or soy milk instead (see our guide to the best non-dairy milks); it will be a little less thick, so add it gradually.
- Ground mustard, garlic powder and onion powder. These give the sauce that classic mac and cheese tang. Ground mustard (dry mustard powder) is the one people tend to skip, but it's what makes this taste like cheese sauce rather than soup. A teaspoon of Dijon mustard can stand in for it.
- Smoked paprika and nutmeg. Smoked paprika adds a subtle, cheddar-like smokiness and a deeper orange color, while a small pinch of nutmeg rounds out the pumpkin. Keep the nutmeg light so the dish stays savory, not dessert-like.
- Lemon juice. A little acidity keeps the rich sauce from tasting flat. Fresh lemon is best; apple cider vinegar works in a pinch.
- Pasta. Rigatoni's wide ridged tubes trap the sauce, but elbow macaroni or medium shells give you a more classic mac. For a gluten-free version, use gluten-free pasta (see the tip below).
Helpful Tips
How to Make It Gluten-Free: The pasta is the only ingredient in this recipe that contains gluten. Swap the rigatoni for 10 ounces of gluten-free pasta, such as brown rice, chickpea or lentil rigatoni or penne, and cook it just to al dente, since gluten-free pasta softens quickly in the warm sauce. Everything in the sauce, including the nutritional yeast, is naturally gluten-free. If you're cooking for someone with celiac disease, check that your spices and ground mustard are labelled gluten-free.
Blend Until Silky Smooth: Don't rush the blending step - give it a full minute or two so the sauce turns out creamy and lump-free. No one wants grainy mac & cheese (vegan or not).
Cook Pasta Just to Al Dente: Slightly undercook your pasta since it'll soften a bit more once you mix it with the warm vegan cheese sauce. Mushy mac is a tragedy we can all avoid.
Salt Matters: Taste the sauce before mixing it into the pasta and adjust the salt. Pumpkin can be a little sweet, so don't be shy about seasoning it properly.
Add Pasta Water If Needed: If your sauce feels too thick once mixed with the pasta, add a splash or two of reserved pasta water to loosen things up without diluting the flavor.
Also worth trying: our pumpkin seed butter.
Easy Variations
Add Some Green: Toss in a handful of baby spinach, kale, or even frozen peas at the end for a little color and extra nutrition. Your body will thank you.
Smoky Vibes: Stir in a teaspoon of smoked paprika or chipotle powder for a smoky twist. It turns the cozy factor up to 11.
Get Cheesy (Again): Want it extra cheesy? Mix in a little vegan cream cheese, a scoop of nutritional yeast, or your favorite melty dairy-free cheese.
Roasted Veg Boost: Roasted cauliflower, broccoli, or butternut squash make great mix-in. And they're a great way to sneak in some veggies for the family.
Crunchy Toppings: Pour the mac and cheese into a baking dish, top with breadcrumbs, and broil for a few minutes. Yum!
Spice It Up: A pinch of cayenne, a few dashes of hot sauce, or some red pepper flakes = yes, yes, and yes.
Pumpkin Swap: No pumpkin? No problem. Use canned butternut squash, sweet potato puree, or even carrot purée if you're feeling really wild.
Protein Power: Stir in some sautéed tempeh, lentils, or chickpeas to bulk things up and keep you fueled up longer.
Serving Ideas
This pumpkin mac is hearty enough to be the main event. Serve big bowls of it with a crisp green salad tossed in a sharp garlic mustard vinaigrette, since the acidity cuts through the creamy sauce. Roasted broccoli, green beans or Brussels sprouts are easy sides that round out the plate and add some crunch.
For fall dinners and holiday tables, it also makes a crowd-pleasing side dish. Set it next to a vegan main like portobello mushroom steaks or maple-sriracha Brussels sprouts with cranberry wild rice, and everyone gets something cozy on their plate.
Finish each bowl with a few toppings for contrast: toasted pumpkin seeds, crispy fried sage leaves, chopped parsley, a crack of black pepper, or a pinch of red pepper flakes. For kids, keep it simple and serve it with steamed peas and apple slices.
FAQs
Can I leave out the nutritional yeast in the recipe?
The nutritional yeast (I use this brand) gives a pleasant nutty flavor and texture that resembles traditional parmesan cheese. When paired up with the creamy cashews it really helps give that cheesy consistency we all love! So personally, I wouldn't leave it out.
Is there an alternative to soaking the cashews overnight?
If you forget to soak your cashews or don't have the time, here's a trick. Boil water in a large pot. Then remove it from the heat and allow the cashews to sit in the hot water for 30-60 minutes. This will be enough to still give that ultra-creamy texture you want!
Can I make butternut squash mac and cheese instead?
Yes, totally! This recipe works exactly the same with 2 cups of pureed butternut squash in place of the pumpkin. For a version made with roasted butternut squash and tofu, try this Butternut Squash Mac and Cheese from Oh My Veggies.
Can I make this ahead of time?
Totally. You can make the sauce a day or two in advance and just cook the pasta fresh when you're ready to eat. It makes weeknights feel way less chaotic.
How do I store leftovers?
Pop any leftovers into an airtight container and store them in the fridge for up to 4 days. This dish thickens a lot as it sits. When reheating leftovers, stir in a little non-dairy milk or water to revive that creamy texture.
Can I freeze it?
I wouldn't. Pasta tends to get weird and mushy after freezing, and the creamy texture of the sauce doesn't always bounce back. If you must freeze it, freeze just the sauce and make fresh pasta when you're ready to eat.
Is this gluten-free?
It can be! The pasta is the only ingredient with gluten, so just swap in your favorite gluten-free pasta. Chickpea pasta, rice pasta, quinoa spirals - whatever works for you. Just adjust the cook time accordingly.
More Vegan Recipes
If you love this vegan pumpkin mac and cheese, be sure to check out these other delicious recipes:
- Roasted Butternut Squash and Pasta Casserole
- Vegan Butternut Squash Pie
- Vegan Pumpkin Pie
- For a hearty comfort food dinner, also try our vegan pot pie casserole.
- For an easy pumpkin snack, try our pumpkin protein balls.
- Vegan Pumpkin Waffles
Recipe
Vegan Pumpkin Mac and Cheese
Equipment
Ingredients
- 2 cups pumpkin puree
- ½ cup raw cashews soaked in cool water overnight or for 1 hour in boiling water
- ¼ cup nutritional yeast
- 1 teaspoon ground mustard
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika
- ¼ teaspoon ground nutmeg
- 1 ½ teaspoons sea salt
- black pepper to taste
- 2 tablespoons lemon juice
- 1 cup coconut milk
- 10 ounces rigatoni pasta medium-sized macaroni shells, or pasta of your choice; use gluten-free pasta for a gluten-free version
Instructions
- Bring a large saucepan of water to a boil and salt generously. Cook the pasta according to the package directions until just al dente. Reserve ½ cup of the pasta water, then drain the pasta in a colander.
- In a high-powered blender, add the pumpkin, the soaked and drained cashews, nutritional yeast, ground mustard, garlic powder, onion powder, smoked paprika, nutmeg, salt, black pepper to taste, lemon juice, and 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.
- Return the cooked and drained pasta to the saucepan and add the cheese sauce.
- Heat over medium heat, stirring often, until the sauce is well combined with the pasta and warmed through, about 3-5 minutes. If the sauce is too thick, stir in a splash of the reserved pasta water. Season the mac and cheese to taste and serve hot.
Nandini Roy says
Thanks for this “Vegan Pumpkin Mac and Cheese” recipe. Definitely going to share this recipe with my colleagues. Love everything I see here and cannot wait to try your recipes out.