• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Vegan 8

  • About
  • Recipe Index
  • My Cookbooks
    • The Vegan 8 Cookbook
    • 8 Ingredient Desserts Ebook
  • SHOP
You are here: Home / Dips/Sauces / Vegan Cheese Sauce (Nut-free and Oil-free)

Vegan Cheese Sauce (Nut-free and Oil-free)

91.3Kshares
  • Share
  • Tweet
  • Pin
Jump to Recipe Print Recipe

The most amazing Vegan Cheese Sauce that is Nut-free and Oil-free, as well as fat-free! It has no nuts and no cashews! It is also is the perfect sauce to make vegan Mac ‘N’ Cheese. This cheese sauce is healthy, creamy and made from potatoes and zucchini.

hand dipping chip into vegan cheese sauce

*This post contains affiliate links. See my full disclosure policy here.

NUT-FREE VEGAN CHEESE SAUCE

Are you ready for this? Are you ready for a to-die-for creamy vegan cheese sauce that tastes rich, thick and silky smooth? This is so darn delicious over mac ‘n’ cheese too. There is no nuts, no oil and totally healthy, as it’s made from vegetables like potatoes and zucchini.

vegan nut free cheese sauce in bowl with chips

In case you are wondering, this one is totally guilt-free. It is even coconut-free and gluten-free. When I’m not stuffing my face with this Vegan Cheesy Mexican Tortilla Bake, I like to enjoy this lighter, lower calorie version.

The majority of vegan cheese recipes are made with nuts/cashews or tofu, etc. Since so many of you readers cannot have nuts, I wanted to create a nut-free and fat-free cheese sauce that we could all enjoy with absolutely zero guilt. It’s totally kid-approved too, my daughter gobbles it up.

measuring cup holding cooked mashed potatoes

CHEESE SAUCE MADE WITH VEGETABLES

To create a whole foods cheese sauce made with vegetables, I took inspiration from 2 of the recipes on my blog that were creamy sauces without containing any nuts. My Low-Fat Nut-Free Creamy Parsley Sauce  which is made from potatoes and my Spicy Zucchini Pepper Soup which is made from zucchini! Both are incredibly creamy, so I combined the two for a magic cheese sauce.

Lastly, another key ingredient that really drives home the cheesy flavor is soy sauce. It gives a depth of flavor that salt alone doesn’t give. I tried just lemon juice, apple cider vinegar and salt and none of them gave that cheesy flavor as great as soy sauce. I mean seriously, this entire recipe is basic ingredients that I just got at my local grocery store. So easy.

blender of vegan cheese sauce

HOW TO MAKE A NUT-FREE VEGAN CHEESE SAUCE

First, you will need to gather these 8 ingredients (+salt and water):

  • zucchini
  • yukon gold potatoes
  • nutritional yeast
  • garlic powder
  • onion powder
  • smoked paprika
  • soy sauce or liquid aminos
  • lemon juice

Prepare the zucchini by preheating an oven to 415°F and line a sheet pan with parchment paper. Peel all the green skin off the zucchini and slice into 1/4 inch slices and salt and pepper well. Bake for 15 minutes.

Next, cook your potatoes either by roasting, steaming or in the microwave. Mash them with a fork and measure out 1 cup.

Add the cooked zucchini and potato, along with all of the remaining ingredients (start with 3/4 cup water and add as needed, stopping at 1 cup) to your blender and blend until smooth. You will need to stop and scrape a couple of times from the bottom during. Do not be too eager to add extra water until you’ve really blended it up a couple of minutes on high to get it completely smooth. It will seem too thick at first, but it will start to turn very smooth from all the water from the zucchini.

several chips surroungin bowl of cheese sauce

Whether you use it as a dip or a vegan mac ‘n’ cheese, it’s delicious!

OTHER VEGAN CHEESE SAUCE RECIPES TO TRY:

  • Easy Vegan Mexican Cheese Sauce
  • Best Vegan Queso
  • Vegan Ricotta Cheese
  • Vegan Pimento Cheese

If you make this recipe,  be sure to leave feedback below and share your pic on Instagram or Facebook and tag me @thevegan8 #thevegan8!

Vegan Cheese Sauce (Nut-free and Oil-free)

Brandi Doming

4.98 from 83 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Appetizer
Cuisine American, Vegan
Yields 2 1/2 cups

Ingredients

  • 1 small zucchini, peeled and sliced, THEN weigh 130g
  • 1 lightly filled cup (220g) cooked/mashed yukon gold
  • 3/4 cup -1 cup water (as needed to reach desired thickness (I ALWAYS use 1 cup, so keep that in mind in regards to other ingredients)
  • 1/4 cup (20g) nutritional yeast
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon fine sea salt
  • 1/2-3/4 teaspoon smoked paprika or regular if you don't like smoked
  • 2 teaspoons liquid aminos (or low-sodium soy sauce or tamari, do not omit, this is what gives the cheesy flavor, do not use coconut aminos, it will not yield the correct flavor!)
  • 1 tablespoon fresh lemon juice

NOTE

  • It's important to weigh the zucchini and potato, so the flavor turns out correct, too much zucchini and it could have an off taste.
  • I use this scale.

Instructions
 

  • Preheat the oven to 415°F and line a sheet pan with parchment paper. Peel all the green skin off the zucchini and slice into 1/4 inch slices and salt and pepper well. It's imperative to peel the zucchini, otherwise your sauce will be an ugly green. Bake about 15 minutes until tender.
  • I cooked the potato in the microwave for about 5 minutes until very soft. Do not boil them as they will get water logged and make the sauce more runny.
  • Mash the potatoes with a fork and measure out 1 cup. If you followed the correct weight measurement, you should get just about 1 lightly filled cup of mashed potatoes. Update: Using a food processor will make this too gooey, make sure to use just a blender.
  • Add the zucchini, potato and remaining ingredients (start with 3/4 cup water and add as needed, stopping at 1 cup) to the blender and blend until smooth. Stop and scrape a couple of times from the bottom during. Do not be too eager to add extra water until you've really blended it up a couple of minutes. It will seem too thick at first, but it will start to turn very smooth from all the water from the zucchini. If after blending it's too thick for you, add just a TINY amount just to blend it. If it's a bit thinner than you like, heat on the stove to thicken.
  • Taste and add any extra lemon juice and/or salt/spices if necessary. Add any desired toppings such as red pepper flakes, chopped tomatoes, sliced jalapenos. I like a kick of heat to my cheese so I added red pepper flakes.
  • To make it as a mac 'n' cheese, add cheese sauce to cooked pasta. You can either warm the cheese by running it awhile in the blender or gently warming over the stove. It gives such an incredible cheesy, thick and stick-to-pasta result.
Tried this recipe?Tag @thevegan8 on Instagram and use tag #thevegan8!
Keyword nut-free vegan cheese sauce, oil-free vegan cheese sauce, vegan cheese sauce, vegan cheese sauce no nuts

Filed Under: Appetizers, Dips/Sauces, Gluten Free, Grains/Pasta, Kid Friendly, Kid-Friendly Meals, Main Dishes, Nut Free, Oil-free, Pasta, Potatoes/Rice, Snacks, VEGAN Tagged With: Cheese, Dips, Mac 'n' cheese, Nut free, Potatoes, Sauce

Previous Post: « Easy Vegan Lemon Cookies (Gluten-free, ONLY 8 Ingredients!)
Next Post: Vegan Sweet Potato Muffins »

Reader Interactions

Comment and Rate This Recipe Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Comments

  1. Keisha

    May 14, 2022 at 2:20 am

    Wow this is delicious. I finally found a cashew free cheese sauce that I actually like! So far every one of your recipes I’ve tried have been amazing.

    Reply
    • brandi.doming@yahoo.com

      May 15, 2022 at 8:35 pm

      Yay, so happy to hear that!!

      Reply
« Older Comments

Primary Sidebar

Search this blog…


I'm Brandi, creator of this vegan blog and cookbook author of The Vegan 8 Cookbook. The majority of my recipes focus on 8 ingredients or less, not counting salt, pepper or water. I love to create health-focused recipes, using whole foods to improve fitness and muscle-building, with the occasional comfort meal thrown in there! I'm an expert on oil-free cooking and baking! read more →

ORDER NOW!!

Join 414,119 Followers!

FacebookInstagramPinteresttumblr

The Vegan 8 is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon associate I earn from qualifying purchases. Please see my full disclosure policy here.

MOST POPULAR POSTS!

WHAT’S IN MY VEGAN PANTRY

THE BEST VEGAN FLUFFY PANCAKES

Fluffy vegan pancakes stacked on plate

THE BEST VEGAN ALFREDO SAUCE

Best Vegan Garlic Alfredo on white plate

THE BEST VEGAN QUESO

Hand dipping chip into bowl of vegan queso

VEGAN STUFFED RICOTTA SHELLS

Vegan Stuffed Shells with Spinach

VEGAN THAI GREEN CURRY

Bowl of vegan thai green sweet potato curry

CHEESY MEXICAN TORTILLA BAKE

Vegan Cheesy Mexican Tortilla Bake in casserole dish

CLASSIC VEGAN NOODLE SOUP

Classic Vegan Noodle Soup in turquoise bowl

THE BEST VEGAN RANCH DRESSING

Best Vegan Ranch Dressing pouring over a salad

THE BEST OATMEAL CHOCOLATE CHIP COOKIES

Vegan Gluten-free Oatmeal Chocolate Chip Cookies stacked

THE BEST VEGAN FUNFETTI CAKE

Slice of Vegan Gluten-free Funfetti Birthday Cake

THE BEST VEGAN SNICKERDOODLES

Vegan Gluten-free Snickerdoodles stacked on plate

BEST VEGAN GLUTEN-FREE CHOCOLATE CHIP COOKIES

scattered vegan chocolate chip cookies on white board

Recent Posts

  • 4 Ingredient Vegan Chocolate Ice Cream
  • Best Instant Pot Vegan Chili (Oil-free)
  • Vegan Chocolate Protein Mug Cake
  • Almond Butter Ginger Dressing
  • Vegan Creamy BBQ Chickpeas and Lentils
  • Best Vegan Carrot Cake (Oil-free!)
  • Vegan Snickerdoodle Cookie Protein Bites
  • Vegan Chocolate Protein Pancakes (Gluten-free!)
  • The Best Smoky Tofu
  • Easy Vegan Nutella (5 Minutes!)

Copyright The Vegan 8 © 2022 · Privacy Policy

  • 91.3K