Creamy pumpkin “cheese” sauce and gluten free pasta come together in this comforting Creamy Vegan Pumpkin Mac and Cheese Bake. Enjoy it for an easy family dinner or a fall-flavored side for the holidays.
The leaves are changing and the cold air is blowing through. This time of year always calls for cozy, comforting meals with layers of delicious flavors. It’s the perfect time to enjoy this healthy and gluten-free Creamy Vegan Pumpkin Mac and Cheese!
Made with a homemade vegan pumpkin cheese sauce, gluten-free noodles, and a crunchy breadcrumb topping, this easy pasta bake is perfect for family-friendly meals and the holidays. It takes my regular Vegan Mac and Cheese recipe up a notch! You’ll find that the sauce is also similar to my Creamy Pumpkin and Sage Sauce but made with kid-friendly ingredients so it’s enjoyable for all.
This healthy pumpkin pasta bake is easy to make ahead of time, stores nicely, and is even freezer-friendly. It’s a great side dish for the holidays (especially Thanksgiving) and would make for filling and satisfying weekday lunches!
Jump to:
Is vegan mac and cheese healthy?
It absolutely is! Compared to regular mac and cheese, which is loaded with all kinds of dairy, I made this gluten-free vegan mac and cheese with a dairy-free cashew cheese sauce, nutrient-packed pumpkin puree, and gluten-free pasta. Each bite is really comforting and hearty, but will still leave you feeling light.
Pumpkin health benefits
Don’t you just love pumpkin? Not only does pumpkin puree add tons of fall flavors into hummus, casseroles, and warm drinks, but it’s also packed with nutrients! It can help fight off infections, supports your vision, and lower the risks of metabolic syndromes.
It’s a food full of antioxidants and a whole food carbohydrate. Just one cup of pumpkin contains 49 calories, 12 carbs, 3 grams of fiber, vitamin K and C, and potassium.
What’s in a pumpkin mac and cheese bake?
- Pasta - Gluten free macaroni is a classic choice! Or you can use any short pasta you love.
- Pumpkin puree (or roasted pumpkin) - You can easily buy canned pureed pumpkin from the grocery store or make it yourself at home. Roasting pumpkin ahead of pureeing gives it a much deeper, richer flavor profile. If you don’t have pumpkin puree at home, mashed sweet potato, kabocha squash, or acorn squash would be delicious substitutes.
- Cashews - Soaked and blended cashews turn into a creamy sauce, giving the pumpkin cheese sauce a silky smooth texture.
- Tapioca starch - Arrowroot or cornstarch work just as well.
- Seasonings - A mix of garlic powder, onion powder, paprika, and nutritional yeast give the mac and cheese sauce a great variety of savory flavors.
- Dijon mustard - Regular yellow mustard also works.
- Apple cider vinegar - Or use lemon juice for brightness.
- Miso - Use white miso paste for a mild umami flavor
- Breadcrumbs and vegan parmesan - As a crunchy, cheesy topping on the pasta bake. Use gluten free breadcrumbs to keep the recipe gluten free.
How to make the sauce
This is a really easy, fall-flavored vegan cheese sauce. All you need is a blender to whip it up!
Step 1: Soak the cashews: Boil some water and pour it over the cashews in a bowl. Let them soak and soften for about 10 minutes.
Step 2: Make cashew cream: Blend the soaked cashews and water together in a blender until smooth.
Step 3: Finish the sauce: Add the rest of the sauce ingredients to the blender with the cashew cream. Blend until smooth.
Baking the Mac & Cheese
Finally, it’s time to put this comforting meal together! You’re just minutes away from enjoying this cozy fall dinner:
Step 1: Cook the pasta. Boil the pasta according to the package instructions. You want it to be al dente (tender and slightly chewy) rather than soft.
Step 2: Mix everything together. Stir the cooked pasta and pumpkin sauce together then add to the baking dish.
Step 3 Add breadcrumbs. Stir the breadcrumbs, oil, vegan parmesan, and parsley together in a small bowl and sprinkle it in an even layer on top of the pasta.
Step 4: Bake, then enjoy. Bake the pasta at 350 degrees until the sauce is bubbling and the breadcrumbs are golden brown and crispy. Scoop into individual bowls, top with more parmesan and parsley, and enjoy!
Serving suggestions
Pumpkin mac and cheese is really easy to put together, making it a great option for family and kid-friendly dinners and even meal prep. It’s delicious on its own or you can serve each bowl with a light green salad or steamed veggies on the side.
I especially love to serve this healthy pumpkin mac and cheese around the holidays. It’s a great side dish to pair with lentil puff pastry pockets, dijon brussels sprouts, and roasted squash on Thanksgiving. Every bite tastes just like fall!
Do you have more sauce than you know what to do with? Heat it up and enjoy it as a dip with crackers, pita chips, or tortilla chips!
Tips and variations
Customize your flavors and make the best vegan mac and cheese using these helpful tips:
- Is the sauce too thick? Blend in a tablespoon of water at a time until you reach the desired consistency.
- Add some heat - Red pepper flakes in the cheese sauce adds a subtle spice but if you like a lot of heat, feel free to blend in a teaspoon or two of sriracha or hot sauce.
- Make it extra filling - Vegan bacon, buffalo soy curls, vegan chicken, tempeh crumbles, or tofu crumbles mixed into the pasta bake would make each serving extra protein-packed and filling.
- Mix in veggies - To give your pasta even more of a nutritional boost, stir in some steamed broccoli, peas, green beans, kale, spinach, or cauliflower.
- Oil free - You can omit the oil in the breadcrumb topping to keep this recipe oil free. The oil prevents the bread from burning in the oven, so only add the topping in the last 5 minutes of baking.
Meal Prep Tip: Bake the pumpkin the weekend before so it's ready to go when you're making this mac and cheese! Or use canned pumpkin to make things easier.
Frequently asked questions
The pumpkin cheese sauce is a great make-ahead recipe. Blend it up and keep it in a sealed jar in your fridge for up to 5 days. When it’s time to eat, boil some pasta, stir in the sauce, and enjoy!
Yes! Heat the leftovers in a 350ºF oven until warmed through.
Leftover pumpkin mac and cheese will stay fresh for up to 5 days in the fridge. It’s a great choice for autumn meal prep!
It is, but only without the breadcrumb topping. Freeze the unbaked or baked pasta in a covered baking dish for up to 3 months. Let it defrost in the fridge overnight, then bake with the breadcrumbs on top the next day.
Hungry for more creamy vegan pasta recipes?
- Roasted Red Pepper Pasta - This bright and flavorful sauce is a welcome change from the usual tomato sauce.
- Buffalo Cauliflower Mac and Cheese - A spicy and healthy comfort food!
- Easy Vegan Vodka Sauce - An Italian classic that’s a must for any elegant pasta dinner.
- Dairy Free Cauliflower Alfredo - The creamiest dairy free alfredo sauce around.
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
📖 Recipe
Vegan Pumpkin Mac and Cheese
Ingredients
- 2 cups gluten free elbow pasta or pasta of choice
- 1 can pumpkin puree or 2 cups of baked pumpkin
- ½ cup cashews soaked in hot water for 10 mins
- ½ cup water
- ⅔ cup unsweetened cashew or soy milk
- 2 TB tapioca starch
- 2 teaspoon dijon mustard
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- ½ cup nutritional yeast
- 1 teaspoon apple cider vinegar (or lemon juice)
- ½ teaspoon salt
- 1 teaspoon white miso (or another ½ teaspoon salt)
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes (optional)
Breadcrumb Topping
- ⅔ cup gluten-free breadcrumbs (or regular if not gluten free)
- 1.5 TB extra virgin olive oil (or vegan butter)
- 1 TB vegan parmesan (optional)
- 1 teaspoon dried parsely (optional)
Instructions
- Preheat oven to 350 degree
- Cook pasta according to package directions until al dente, then rinse.
- Meanwhile, add cashews and water and blend in a high-speed blender*.
- Add rest of sauce ingredients to a blender and blend until smooth.
- Add pasta and sauce to oven safe pan or casserole dish.
- Top with breadcrumbs.
- Bake for 20 minutes or until breadcrumb topping is browned.
Video
Notes
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident in creating sustainable habits that align with their values and health goals. She shares easy gluten-free plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen's recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Falon Hyde says
Would it be ok if I used corn starch instead of tapioca? Thank you!
Mary Ellen says
Hi Falon! I haven't tried that myself but I found this online "Use one tablespoon of arrowroot, cornstarch or flour for every 1-1/2 teaspoons of tapioca starch called for" so you could try a little more cornstarch than tapioca. I wouldn't put too much though maybe TB. It's not fully necessary for the dish so you could leave it out, it just makes the sauce a bit creamier.
Let me know how it turns out if you try it.
Priy says
First recipe I've read by you and I just made this dish which tasted amazing! I did change it up abit since I didn't have onion and garlic powder. I fried some onion and garlic, as well as add a tiny bit of turmeric which i then blended with everything else. Also i didn't have enough pumpkin so I baked some carrots too and added that in! Turned out great, mum couldn't stop going back for more! Definitely will make it again and check out your other recipes! Thank you for this recipe!!
Mary Ellen says
Priy, thank you so much! I'm so glad you and your mom enjoyed it!
Great subs for what you didn't have on hand. 🙂
Julie @ Running in a Skirt says
This looks incredible!!! That topping is perfection! Hope you had a nice weekend.
Mary Ellen says
Thank you so much Julie!
Randi Tisdall says
Just wanted to stop back by and tell you that we had this the other night and it was fantastic! I roasted extra pumpkin, so I mixed that in after the sauce was made- the added chunks were yummy! I also skipped out on the miso. But my kids and hubby loved every bite! Thank you!
Mary Ellen says
So excited you all liked it! I love the addition of the extra pumpkin! Thanks for letting me know Randi, you made my day!
Mel | avirtualvegan.com says
Perfect fall food! I love the pumpkin addition and it looks so creamy. I would quite happily eat a massive bowl of this!
Randi Tisdall says
I'm totally with you on this one Mary Ellen lol- die hard pumpkin fan! I think it's good to listen to your body when you're craving something warm during the cold months too- it nourishes the soul! I'll be putting this on my grocery list today, thanks!
Jacqueline Meldrum says
What a fabulously seasonal mac and cheese. Oh if only I could dig in! Shared!
Jacinta says
Just made this for tonight's dinner and it is ridiculously tasty!! Best Mac and cheese I've ever had!!
Mary Ellen says
Jancita, I'm so happy you liked it! Thanks so much for letting me know! 🙂
Jenn says
Pumpkin is such a versatile ingredient! This looks so darn creamy...and the crunchy topping is calling my name! Yum!
Kari @ bite-sized thoughts says
The start of the pumpkin recipes! Love it 🙂
Strength and Sunshine says
The ultimate in Fall comfort food! And o so creamy too!
Mary Ellen says
Thanks so much!
CC says
Are you using dijon mustard or mustard powder in this recipe? It looks like powder in the video. Thanks for clarifying this.
Mary Ellen says
It's actual mustard. It fell into the other powders and looked like powder but but it's regular dijon mustard.
I hope you enjoy if you try it!
Kate says
I still have yet to try a vegan mac n cheese, but I think this is the recipe that may win me over! It looks so good!
Mary Ellen says
Give it a try if you can Kate, it's a tasty one!
Sarah says
I want this right now! Looks so good!!
Mary Ellen says
Thanks so much Sarah!
Becky Striepe says
OH MY GOSH I have all of these ingredients in my fridge right now, including about 1 1/2 cups of pumpkin puree. I'm going to make this today or tomorrow!!
Mary Ellen says
Yay! I hope you enjoy it Becky! Let me know how it turns out with the pumpkin puree. 🙂
Christine @ Run Plant Based says
Agreed, this looks and sounds amazing! Can't wait to try this, perfect fall flavors and colors. Thanks!
Mary Ellen says
Thanks so much Julie!
Nadia says
This looks delicious and so comforting! I've tried making mac & cheese using butternut squash, but never tired pumpkin! Love the idea and must give it a go soon 😀
Mary Ellen says
Thanks so much Nadia! I hope you like it if you give it a try!
Sarah De la Cruz says
I love pumpkin mac and cheese! So delicious, and such a beautiful color!!!
Mary Ellen says
Thanks so much Sarah!
johanna @ green gourmet giraffe says
That looks delicious and creamy - it is not quite warming up here so it is still soups and stews and pasta. Mac and cheese goes down well with my 8 year old but I wish she loved pumpkin and I could put it in the casserole like you have - I have used pumpkin to thicken a thin mac and cheese sauce and am a fan.
Mary Ellen says
Thanks so much Johanna! It's just getting cold here so I'm only just starting to do the casseroles/pasta again. 🙂
Marina says
Mary Ellen this looks amazing! Like the definition of fall-perfect comfort food! Yum 🙂
Mary Ellen says
Thank you so much Marina! It's my favorite fall recipe right now!