This creamy nut-free vegan mac and cheese is a hit with kids and adults alike! Made with raw sunflower seeds and whole-food ingredients, prep is quick and you'll love how pantry-friendly this recipe is.
"Just made this recipe. Excellent vegan mac & cheese - taste is top notch. I'd wanted a cashew-free recipe and this one delivers! This recipe is going into regular rotation. Thank you!!!"
- Julie
If you're looking for a seriously good vegan mac and cheese without cashews, you're in the right place. The flavor of this cheesy sauce was inspired by myaward-winning Vegan Mac and Cheese recipe, but this one is made without oil, store-bought cheese, or cashews!
Actually, if you're ever in the mood for a more decadent vegan mac and cheese, but still nut-free, the other recipe can be made with sunflower seeds instead of cashews. It's seriously delicious. I even won a local mac and cheese cook off with the recipe.
But today's recipe has a few things going for it that the other recipe does not...
This nut-free vegan mac and cheese is:
- oil-free
- significantly lower in fat
- budget-friendly
- pantry-friendly
- and quick and easy to make!
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Ingredient Notes
- raw sunflower seeds - these are the base for our nut-free vegan cheese sauce. I've been using seeds more often in some of my favorite cheesy recipes, like this pimento macaroni salad. I love that they're inexpensive and easy to find in stores. I've found that soaking them first helps soften their unique flavor.
- rolled oats - instead of using a starch like tapioca or potato to give the sauce extra creaminess, I included a small amount of oats, similar to this no-cook vegan cheese sauce recipe. If you avoid oats, feel free to use a tablespoon of tapioca starch instead.
- nutritional yeast - for the best flavor, I recommend a non-fortified nutritional yeast.
- miso - just a touch of white miso or chickpea miso adds an authentic, cultured flavor to the sauce.
- roasted red pepper - a magical ingredient for boosting cheesy flavor in vegan cheese recipes!
- garlic - adds savory, umami flavor. Adjust the amount to suit your tastes.
- lemon juice + vinegars - these combine to create a tangy, cheesy flavor without the flavor of any one ingredient being too noticeable.
See the recipe card below for amounts and full instructions.
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How to Make Vegan Mac and Cheese Without Cashews
Making this mac and cheese is as easy as boiling water and operating a blender. Seriously!
- Just soak the sunflower seeds in hot water for about 30 minutes, then drain and rinse.
- Cook your pasta according to package instructions.
- In a blender combine the drained sunflower seeds with 1 cup of water and the remaining sauce ingredients. Blend until smooth. I mean really blend it! This releases the starch in the oats and makes the sauce ultra creamy. Add the remaining 1 ½ cups water, and blend to combine.
- Simmer the cheese sauce over for about 3 minutes until it's nice and creamy. Toss with the pasta, and that's it!
Easy, right? No vegetables to cook in advance, and it's ready in 25 minutes (excluding soak time).
Variations
You can take the flavor of this healthy vegan macaroni in so many different directions:
- Cooking for kids? Reduce the garlic to 1 clove.
- Love garlic? Include several cloves of roasted or sautéed garlic.
- Make it smoky with a touch of smoked paprika and a few drops of liquid smoke.
- Add roasted and chopped poblano pepper or jalapeños for irresistible Tex-Mex flavor!
- Make it fresh and herbaceous by stirring in pesto or zhoug sauce.
- Turn it into a full meal with sautéed kale, broccoli, or asparagus, green peas, beans, or cubed tofu or seitan.
Helpful Tips
As the mac and cheese cools the sauce thickens and the pasta tends to soak up quite a bit of the sauciness. If it gets too thick, simply add a few splashes of water or non-dairy milk to make it creamy again.
I haven't tested the sauce using a standard blender, but achieving a smooth texture shouldn't be too difficult. If you're concerned your blender won't get the job done, feel free to soak the seeds longer or pass the blended seeds and water through a strainer.
How to Store
Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or in a microwave.
The texture of pasta sometimes changes after freezing, and not for the better. So if possible, I would avoid freezing the leftovers.
More Vegan Cheese and Pasta:
I hope you love this nut-free vegan mac and cheese. If you try the recipe I would love to hear from you! Leave a comment below to let us know.
Recipe
Vegan Mac and Cheese With Sunflower Seeds
Equipment
Ingredients
- 16 ounces dry macaroni or gluten-free pasta of choice
- ½ cup raw sunflower seeds
- 2½ cups water
- 3 tablespoons rolled oats - or sub 1 tablespoon tapioca starch
- 2 cloves garlic, peeled
- 1 strip jarred roasted red pepper - start with a small piece and increase to taste
- ¼ cup nutritional yeast
- 2 tablespoons lemon juice
- 1½ tablespoons white miso
- 1 teaspoon apple cider vinegar
- 1 teaspoon rice vinegar
- 2 teaspoons 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:
- 2-3 tablespoons vegan butter, optional - Add directly to the pot in step 5.
Instructions
- Place raw sunflower seeds in a bowl and cover with hot water. Soak for 30 minutes, then drain and rinse.
- Cook pasta according to package directions. While the water comes to a boil and the pasta is cooking, make the cheese sauce.
- 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.
- 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.
- 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
Estimated Nutrition (per serving)
Nutrition is an estimate and will vary depending on the exact amounts and ingredients used.
E says
Hello, I look forward to making this recipe and I am curious if it would work with raw pumpkin seeds? Thank you
Lori Rasmussen says
Hi, that's a great question. I haven't tried it, but as long as you don't mind a change in the color, it sounds good to me!
Lauren says
Do the sunflower seeds need to be raw? I can’t get my hands on raw ones, only roasted.
Lori Rasmussen says
Hi Lauren - Since roasted seeds have a stronger flavor I'm not sure how they will taste in the sauce. With all of the other flavors going on it might be okay, but unfortunately I'm not sure.