Vegan Cheese Sauce - A vegetable-based vegan cheese sauce made without nutritional yeast or nuts.
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.
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 (Nut-Free, Yeast-Free)
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
Some of the items I use to make this recipe include:
Rachel
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. 😉
Rachel
Whoops, forgot to say: I have skipped the Dijon and the tamari with no ill effect.
Pam
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!
Lauren
I haven't tried, but it should be okay.
Ayana
Can I leave out the oil?
Lauren
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.
BlueAlex
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.
Marcia
Delicious! I ate this on my veggies but then found myself eating it from the spoon!
Thank you for your creativity!
Florna
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.
Lauren
Thank you! So happy you liked it. 🙂
Jamie Mullenix
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.
Maureen
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!
Heiid
Can I use bragg liquid aminos instead of the soy? I'm trying to watch my sodium intake.
Lauren
Hi Heidi,
I think that would work!
janice
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!
Lauren
Thank you Janice! I've not tried freezing it, but I think it would work, given that there are frozen mashed potatoes. 🙂
Katie curry
How much nutritional yeast would I add to the recipe?
Kin
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?
Lauren
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!
Kin
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!:)
Kin
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.
Lauren
Oh, that's great, Kin, thanks so much for your feedback!
Kurt
This is SO creative! I love your recipes!
Sherri West
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.
Sue Bielenberg
Thanks for that suggestion. When i saw "potatoes," i thought, "that's way too much carbs for a condiment."
Rachel
I can't wait to try this! Have you tried it with sweet potato Lauren, do you think that would work?
Lauren
Hi Rachel,
I haven't tried it, but I don't think I'd be a fan, lol!
earthenbliss
thanks for posting this cruelty free recipe! I look forward to yet another healthier recipe.
mannomoi
I just made this and it's wonderful!
kelsey
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
Lauren
Thanks Kelsey, so happy you liked it!
Janelle
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?
Lauren
Hi Janelle,
This recipe is free of nutritional yeast.
Ruby
Hey janelle. Coconut aminos is a soy-free alternative to soy sauce.
The Vegan8
Looks delicious! Soy sauce is my secret ingredient to my potato cheese sauce too, so good! Love that you added it over broccoli, yum!
Lauren
Thank you! 🙂
Dagny Z.
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 🙂
Lauren
Oh, that's great Dagny! Thanks for the lovely comment. 🙂
Kristina
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! 🙂
Lauren
Thanks Kristina! 🙂
Izzy
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 🙂
Lisa H
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.
nina
Hi Lisa, what is your recipe with butternut squash/cauliflower? Thanks!
Mike@TheIronYou
I'm normally not a huge fan of the vegan cheese stuff, but this is completely different...I'm definitely intrigued!
Rebecca @ Strength and Sunshine
Mmmmm love a good vegan cheese sauce!
dawn
VERY interested in trying this! i'm still a BIG FAN of your cauliflower crust also 🙂
Lauren
Thanks Dawn! 🙂