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    Home » Recipes » Sauces & Dressings

    Vegan Cheese Sauce (No Nuts, No Nutritional Yeast)

    Published: Aug 7, 2020 · Modified: Jun 21, 2022 by Lauren · This post may contain affiliate links · 47 Comments

    Jump to Recipe  ↓

    Vegan Cheese Sauce - A vegetable-based vegan cheese sauce made without nutritional yeast or nuts.

    Vegan cheese sauce without nutritional yeast

     

    I'm not typically one for fake cheese in any form.

    I'm not vegan, and I generally tolerate cheese well, so I've never had an occasion to delve into the cashew and nooch- (aka, nutritional yeast) based cheese recipes of the dairy-free world.

    What I do love is variety, and this faux cheese sauce is a great way to incorporate more veggies into my and my children's diets.

    What is nutritional yeast?

    Nutritional yeast is a specific form of dried and deactivated yeast that is often used as a health food. It is created using a species of yeast called Saccharomyces cerevisiae. (While brewer's yeast is created from this same yeast, it is a totally different species and has a bitter taste.)

    This yeast offers high levels of protein and B vitamins and has a distinct nutty, 'cheesy' flavor that is difficult to otherwise obtain as a vegan dieter.

    It's look is that of golden-yellow fish food, and my favorite way to eat it is atop popcorn.

    Facts about nutritional yeast

    • Commercial nutritional yeast cultures are grown in large quantities and are handled in tightly controlled lab-like environments.
    • It's common for manufacturers to add in the B vitamins, particularly folic acid and B12.
    • Nutritional yeast is often grown on beet molasses or sugarcane (remember, yeast loves sugar!).
    • Yeast-based products are naturally high in glutamic acid.

    Possible problems with nutritional yeast

    • Because of how nutritional yeast is grown, it could be considered more of a processed food and less of a health food.
    • The source of added B vitamins is typically unknown, posing a danger to those with allergies. Some companies use synthetic vitamins, while others use what they claim to be 'naturally derived' B vitamins. Unfortunately, the word 'natural' doesn't have a very clear meaning.
    • Sugar beets are at high risk for genetic modification.
    • Glutamic acid may affect individuals who are sensitive to glutamate. Personally, this is the main issue I have with nutritional yeast. I find it acts similarly to MSG when I ingest it.

    Nut-free vegan cheese

    Another thing I don't tolerate well is cashews. Since that is the base for most vegan cheeses and cheesecakes, the whole concept of alternative cheese has pretty much been out of the question until now.

    While this doesn't taste exactly like cheese, it is close enough in texture and color to be mistaken for the real thing. I enjoy the subtle, tangy flavor along with the smooth mouth-feel.

    Cheese sauce made with potato and carrot

    I'm not a frequent pasta eater, so I haven't tried this atop noodles, but it is delicious paired with broccoli and baked potatoes!

    When my girls first saw this, they both turned their noses up at it.

    However, after I poured it over some steamed broccoli and proceeded to stuff my own face with it, they both wanted to try it and ended up enjoying it!

    Vegan cheese sauce without nutritional yeast
    Print Recipe
    4.37 from 66 votes

    Vegan Cheese Sauce (Nut-Free, Yeast-Free)

    Vegetable-based vegan cheese sauce made without nutritional yeast or nuts.
    Prep Time5 mins
    Cook Time25 mins
    0 mins
    Total Time30 mins
    Course: Sauces
    Cuisine: American
    Keyword: Gluten-Free, Nut-free, Vegan
    Servings: 6 servings
    Calories: 64kcal
    Author: Lauren Goslin

    Ingredients

    • 1 cup potato peeled and cubed (I use red potatoes)
    • ½ cup carrot chopped
    • 2 Tbsp olive oil
    • ¼ cup water
    • 1 ½ tsp lemon juice
    • ¼ tsp garlic powder
    • ¼ tsp onion powder
    • ½ tsp sea salt
    • ¼ tsp paprika
    • 2 tsp Dijon mustard
    • ½ tsp tamari

    Instructions

    • Put the potato and carrot chunks into a pot of water.
    • Bring them to a boil and simmer for 20-25 minutes, until they are soft and easily pierced with a fork.
    • Drain the vegetables and add them to a food processor or high-powered blender.
    • Add the remaining ingredients and process for 1-2 minutes until silky smooth.
    • Pour atop veggies and enjoy!

    Notes

    Nutrition facts based on using red potato. WW points: 2

    Nutrition

    Sodium: 208mg | Sugar: 0.8g | Fiber: 0.8g | Calories: 64kcal | Fat: 4.8g | Protein: 0.7g | Carbohydrates: 5.3g

    Some of the items I use to make this recipe include:



     

    2015_08_16

     

    Vegan cheese without cashews recipe

     

     

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    Filed Under: Sauces & Dressings

    Reader Interactions

    Comments

    1. Rachel

      December 01, 2021 at 3:01 pm

      It’s time for me to give credit where credit is due! I first dabbled with this recipe over the summer, and I was immediately hooked. I make minor tweaks each time, and it just keeps turning out better and better! Currently, I’ve been making it with:
      - 1/2 cup of unsweetened soy milk instead of 1/4 cup water,
      - lemon juice 2 tsp
      - sea salt 1 tsp
      I never found the sauce called for at the end, but we don’t miss it; I usually add 1/4 tsp of Braggs’ soy aminos, but it tastes fine without it, too.

      Also!!! For Science, I froze some leftover gluten free macaroni and cheese with it and microwaved it a week later. The taste is still excellent, and the texture might be even better!! Perfectly creamy and thick for macaroni and cheese.

      Thank you for your contribution to a happier menu for my newly dairy-free 7 year old. 😉

      Reply
      • Rachel

        December 01, 2021 at 3:06 pm

        Whoops, forgot to say: I have skipped the Dijon and the tamari with no ill effect.

        Reply
    2. Pam

      July 26, 2021 at 11:16 am

      Can I lever out the tamari? It has so much sodium! Someone else suggested using bragg liquid aminos, so I'll do that if something should be there in place of the tamari. Looks like a great recipe, and I can't wait to try it! Thanks!

      Reply
      • Lauren

        July 26, 2021 at 6:45 pm

        I haven't tried, but it should be okay.

        Reply
    3. Ayana

      July 04, 2021 at 9:06 am

      Can I leave out the oil?

      Reply
      • Lauren

        July 05, 2021 at 8:55 am

        I've not tried that. The oil adds richness and viscosity to the sauce, so leaving it out may result in a more 'smoothie-like' texture.

        Reply
    4. BlueAlex

      November 14, 2020 at 3:13 pm

      The mustard was too strongly flavored for my taste (first time making a recipe, I like to follow it exactly) so I am going to start over and add it a little at a time... but the consistency is excellent! A little tweaking with the mustard and I know it will be amazing.

      Reply
    5. Marcia

      October 27, 2020 at 1:15 pm

      Delicious! I ate this on my veggies but then found myself eating it from the spoon!
      Thank you for your creativity!

      Reply
    6. Florna

      August 19, 2020 at 8:29 pm

      This recipe is wonderful! You are a genius to think of making this. My husband loves it! I par-boiled my potatoes and carrots, tipped the water out and finished cooking them with some coconut oil on a low heat. I want to try it with broccoli soon, but will make it runnier. Thanks so much.

      Reply
      • Lauren

        August 20, 2020 at 1:58 pm

        Thank you! So happy you liked it. 🙂

        Reply
    7. Jamie Mullenix

      February 06, 2019 at 7:13 pm

      This is fabulous and I really love cheese. I omitted the water and replaced the oil with coconut oil. It actually "melts" and sets up like real cheese. I used liquid aminos.

      Reply
    8. Maureen

      February 02, 2019 at 9:06 pm

      This dairy free cheese sauce is great! I do add a couple of ingredients. I sauté a medium button mushroom in avocado oil (safer than olive oil for heat) and I do use about 2 TBSP nutritional yeast as well. To keep the cheese soy free, I use a TBSP homemade soy sauce substitute because I do not actually like coconut aminos much. I generally double the amount of lemon juice to give a bit more bite to the taste. What I appreciate about this recipe is the ability to change it up according to taste and application. I often use it in gluten free grilled cheese sandwiches with some cooked chicken and homemade tomato free pasta sauce added too. My husband and son love it!

      Reply
    9. Heiid

      November 13, 2018 at 11:46 pm

      Can I use bragg liquid aminos instead of the soy? I'm trying to watch my sodium intake.

      Reply
      • Lauren

        November 15, 2018 at 12:14 pm

        Hi Heidi,

        I think that would work!

        Reply
    10. janice

      August 28, 2017 at 9:26 am

      This sauce is amazing! Super creative, super delicious! Just one question...have you ever frozen this? Because the only thing that would make it better, is being able to make it ahead of time for an even faster meal!

      Reply
      • Lauren

        August 28, 2017 at 1:29 pm

        Thank you Janice! I've not tried freezing it, but I think it would work, given that there are frozen mashed potatoes. 🙂

        Reply
        • Katie curry

          March 10, 2018 at 1:56 pm

          How much nutritional yeast would I add to the recipe?

          Reply
      • Kin

        March 30, 2020 at 6:41 pm

        Thanks for sharing this! I'm excited to try this recipe. So happy to find something without nutritional yeast! As I hear it's not goof for you..So, excited to eat something this good but also good for you. Question-Does the T. in the recipe stand for teaspoon or tablespoon?

        Reply
        • Lauren

          March 30, 2020 at 7:19 pm

          Yes! I can't do nutritional yeast one bit. T is for tablespoon and t is teaspoon. I hope you like it if you try it, Kin!

          Reply
          • Kin

            March 31, 2020 at 6:57 pm

            Oh, thank you SO much for responding and responding so quickly. I can't wait to try this and yes I will let you know how it turns out! Thanks Much!:)

            Reply
          • Kin

            April 06, 2020 at 4:41 pm

            OMG!! This Vegan Cheese is Absolutely Delicious!! Looks like cheese and has such a cheesy great flavor! I made it just as according to the recipe and it was perfect! No more going back to regular cheese! Don't have to settle use nutritional yeast( that I hear is not good for you). How awesome to indulge in a plate of nachos with a cheese that is guilt free! Made of vegetables! I'm So Elated. Thank you SO much for sharing this recipe.

            Reply
            • Lauren

              April 09, 2020 at 1:18 pm

              Oh, that's great, Kin, thanks so much for your feedback!

    11. Kurt

      July 19, 2017 at 10:06 am

      This is SO creative! I love your recipes!

      Reply
    12. Sherri West

      May 08, 2016 at 6:00 pm

      I'm diabetic so I used cauliflower instead of potatoes.I steamed it with the carrots instead of boiling to retain the nutrients. It turned out pretty well . I think I added a little too much carrots but otherwise it was more tasty than I expected.

      Reply
      • Sue Bielenberg

        December 02, 2020 at 9:56 am

        Thanks for that suggestion. When i saw "potatoes," i thought, "that's way too much carbs for a condiment."

        Reply
    13. Rachel

      April 30, 2016 at 6:37 pm

      I can't wait to try this! Have you tried it with sweet potato Lauren, do you think that would work?

      Reply
      • Lauren

        April 30, 2016 at 7:03 pm

        Hi Rachel,

        I haven't tried it, but I don't think I'd be a fan, lol!

        Reply
    14. earthenbliss

      April 30, 2016 at 4:14 pm

      thanks for posting this cruelty free recipe! I look forward to yet another healthier recipe.

      Reply
    15. mannomoi

      April 12, 2016 at 1:27 am

      I just made this and it's wonderful!

      Reply
    16. kelsey

      April 06, 2016 at 3:53 am

      oh my goodness this was increeeeeedible, thank you! it's wonderful to find a nut-free non dairy alternative as my mum is allergic to nuts and more and more i want to cook and share vegan meals with my family so they can see how awesome it is. big hug to you <3

      Reply
      • Lauren

        April 06, 2016 at 7:56 am

        Thanks Kelsey, so happy you liked it!

        Reply
    17. Janelle

      January 23, 2016 at 11:42 am

      I'm confused by the label "yeast free" since both mustard and soy suace have yeast in them. Exceptionally disappointed as a newly diagnosed yeast allergy has me craving cheese. Any substitue suggestions?

      Reply
      • Lauren

        January 23, 2016 at 2:35 pm

        Hi Janelle,

        This recipe is free of nutritional yeast.

        Reply
      • Ruby

        March 04, 2018 at 5:00 pm

        Hey janelle. Coconut aminos is a soy-free alternative to soy sauce.

        Reply
    18. The Vegan8

      September 03, 2015 at 10:01 am

      Looks delicious! Soy sauce is my secret ingredient to my potato cheese sauce too, so good! Love that you added it over broccoli, yum!

      Reply
      • Lauren

        September 03, 2015 at 11:48 am

        Thank you! 🙂

        Reply
    19. Dagny Z.

      August 20, 2015 at 11:16 am

      In my advanced age I suddenly had to give up all animal products for health reasons. I found this sauce while searcing for something for my broccoly and it saved the day for me. I believe this will be my go to sauce from here on. Thank you 🙂

      Reply
      • Lauren

        August 20, 2015 at 12:20 pm

        Oh, that's great Dagny! Thanks for the lovely comment. 🙂

        Reply
    20. Kristina

      August 19, 2015 at 9:42 am

      This sauce looks amazing! And I love that it is nut and yeast-free. I can never find cheese sauces without these ingredients. Thanks for sharing! 🙂

      Reply
      • Lauren

        August 20, 2015 at 12:21 pm

        Thanks Kristina! 🙂

        Reply
    21. Izzy

      August 18, 2015 at 8:23 pm

      I also love to eat cheese but also really love to experiment with non-dairy cheese sauces! They can be so good! I love that you used potatoes in this one! And that bright orange color is awesome 🙂 I bet this sauce would taste good on some tater tots 🙂

      Reply
    22. Lisa H

      August 17, 2015 at 12:34 pm

      Hi Lauren, this sounds pretty good, though I do make a similar cheeze sauce with either cauliflower or butternut squash as the base. Yum! Like you said, if you can tolerate the nooch, it has a much cheezier taste.

      Reply
      • nina

        December 20, 2016 at 8:26 pm

        Hi Lisa, what is your recipe with butternut squash/cauliflower? Thanks!

        Reply
    23. Mike@TheIronYou

      August 17, 2015 at 11:12 am

      I'm normally not a huge fan of the vegan cheese stuff, but this is completely different...I'm definitely intrigued!

      Reply
    24. Rebecca @ Strength and Sunshine

      August 17, 2015 at 9:21 am

      Mmmmm love a good vegan cheese sauce!

      Reply
    25. dawn

      August 17, 2015 at 5:23 am

      VERY interested in trying this! i'm still a BIG FAN of your cauliflower crust also 🙂

      Reply
      • Lauren

        August 17, 2015 at 9:16 am

        Thanks Dawn! 🙂

        Reply

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    Hi there, I'm Lauren Goslin, and I've been a food blogger for over ten years. My goal with this blog is to show you healthy, lower sugar recipes that my family and I enjoy.

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