This vegan mac and cheese recipe is perfect for those with nut allergies. It is high in protein and fiber, a healthy mac and cheese recipe that is kid-friendly and actually tastes delicious, making it the perfect comfort pasta without guilt. If you aren’t allergic to nuts then try my Vegan Mac And Cheese, Sweet Potato Vegan Mac And Cheese, or Instant Pot Vegan Chilli Mac And Cheese.
Nut-Free Vegan Mac And Cheese
I’m always searching for healthier alternatives for my readers. Lately, I have been asked a lot for a nut-free alternative to some of my recipes that contain nuts. My vegan mac and cheese recipes are definitely popular among my readers so I experimented with white beans and came up with this delicious white bean sauce that is perfect for macaroni.
It was such a huge hit with my family, they gobbled it up in no time. I knew right then that I didn’t have to experiment anymore. The macaroni was so delicious with the perfect cheesy flavor.
Nut Allergy Symptoms
Having a nut allergy is a big deal. It can have life-threatening consequences if nuts are consumed by individuals with a nut allergy, sometimes even by touch or in the air. I have had to do catering jobs for events and I had to have a list of all the individuals with various food allergies, including nut allergies. Peanuts are actually legumes, however, up to 40 percent of individuals with peanut allergies also react to at least one tree nut due to cross-contamination. Click here for more information.
Tree Nut List
- Cashews
- Pistachios
- Almonds
- Pecans
- Brazil Nuts
- Macadamia Nuts
- Filbert / Hazelnuts
- Pine Nuts
- Chestnut
Is Coconut A Nut Allergy?
Coconut is not classified as a botanical nut, it is actually a fruit. However, the Food and Drug Administration has classified it as a nut. Most people who are allergic to tree nuts eat coconut safely. Click here for more information.
Nut Allergy Symptoms
- Diarrhea
- Abdominal Pain
- Runny Nose
- Nasal Congestion
- Shortness Of Breath
- Anaphylaxis, which is potentially life-threatening.
Ingredients For Mac And Cheese
- Gluten-Free Vegan Pasta – Many gluten-free kinds of pasta are in the health food store or online. They are usually made with a single or combination of grains, starches or beans, such as brown rice, corn, lentil, chickpea, quinoa, sweet potato, and edamame. The cooking time varies, so follow the instructions on the package to cook.
- Great Northern Beans – the beans that I used in this recipe, but you can substitute with navy, cannellini, or butter beans. You can soak and cook beans until tender, or use canned.
- Nutritional Yeast Flakes – made from deactivated yeast, it gives a cheesy flavor to your cheese sauce.
- Lemon Juice – Gives a tangy bite like that of sharp cheese.
- Tahini Paste – Great for getting that cheesy flavor as well.
- Onion Powder and Garlic – Boost the flavor of the sauce.
- Smoked Paprika – Great for enhancing the cheesy flavor.
- Salt
- Spring Onion – For garnish.
How To Make Nut-Free Vegan Mac And Cheese?
- Prepare cheese sauce in a blender by adding white beans that are drained and rinsed, nutritional yeast flakes, lemon juice, tahini, onion powder, garlic powder, smoked paprika, and salt. Blend sauce until smooth and creamy, set aside.
- Bring water to boil over medium-high in a large pot. Add 1 teaspoon salt and bring to a boil. Stir in macaroni and cook according to package directions. Remove pot from the stove and drain using a colander. Return pasta to the stovetop. Add prepared vegan cheese sauce and stir to coat the pasta, stirring constantly.
- Garnish with spring onion and serve.
Other Amazing Pasta Recipes To Try:
- 18 Pasta Salad Recipes
- Vegan Pesto Pasta
- Creamy Vegan Pasta
- Vegan One Pot Taco Spaghetti
- Easy Vegan Rotini Pasta
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Categories
- Categories: Gluten-Free, Vegan
- Course: Side Dish
- Cuisine: American
Nutrition
(Per serving)- Energy: 324 kcal / 1354 kJ
- Fat: 4 g
- Protein: 17 g
- Carbs: 56 g
Cook Time
- Preparation: 10 min
- Cooking: 10 min
- Ready in: 20 min
- For: 4 Servings
Ingredients
- 1 (8 ounce) dry elbow macaroni
- 1 (15-ounce) can great northern beans, or other white beans
- 3/4 cup vegetable broth, or water
- 3 tablespoons nutritional yeast flakes
- 2 tablespoons lemon juice
- 1 tablespoon tahini paste
- 1 teaspoon onion powder
- 1 clove garlic
- 1/4 teaspoon smoked paprika
- 1/2 teaspoon salt
Instructions
- Prepare cheese sauce in a blender by adding white beans that are drained and rinsed, nutritional yeast flakes, lemon juice, tahini, onion powder, garlic powder, smoked paprika, and salt. Blend sauce until smooth and creamy, set aside.
- Bring water to boil over medium-high in a large pot. Add 1 teaspoon salt and bring to a boil. Stir in macaroni and cook according to package directions. Remove pot from the stove and drain using a colander.
- Return the pasta in the pot to the stovetop. Add prepared vegan cheese sauce and stir to coat the pasta, stirring constantly.
- Garnish with spring onion and serve.
I loved it! My carnivorous friend came over and loved it too! It had a bit too much tahini in my opinion, but overall a great, inexpensive alternative to cashews.
Lucas, I’m so happy you and your friend loved it. You can cut back on the amount of tahini the next time. I find some brands of tahini have a stronger taste than others. I really appreciate your feedback!
I don’t have tahini paste. Is there something I can use to replace it? Or can I eliminate it?
Thanks in advance!
Charlie you can eliminate it.
Do you think it would be fine to bake this after preparing to get a little crunch? It looks delicious!
Absolutely, you can bake it but not for long.
I don’t have vegetable broth in the house… do you think it is okay to attempt the recipe without?
Absolutely, you can use water or unsweetened nut milk.
This is such perfect timing – we have some vegan friends coming for a weekend visit and their son is super picky, so hopefully he will like this!
Jennifer, that’s wonderful how things usually fall into place. I hope you have a lovely time with friends and that your friends’ son enjoys it.
Can you make the sauce ahead?
Absolutely, it will keep for about 5 days refrigerated in a container with a tight-fitting lid
I was so surprised how delicious this turned out. Thank you for the recipe!
You are welcome Faith, I appreciate your feedback.
I’ve been wanting to make vegan Mac n cheese but most recipes use cashews and my son is allergic. Needless to say, I’m so excited to prepare this dish and wow my family. Thanks Michelle.
Sherry you are welcome, I hope that you, your son and the rest of the family enjoy it.