If you’re craving a cozy bowl of mac and cheese but want to keep things light, creamy, and allergen-friendly, this Gluten and Dairy-Free Vegan Pumpkin Mac and “Cheese” is the ultimate comfort meal. It’s rich, velvety, and packed with flavor from warm spices, pumpkin puree, and a hint of smokiness from paprika. The oat milk and dairy-free cheeses melt together into the dreamiest sauce that clings perfectly to every noodle. Best of all, it comes together in just 15 minutes, making it perfect for busy weeknights when you want something nourishing, comforting, and completely plant-based.
The Inspiration
I’ve always loved mac and cheese, but unfortunately, it doesn’t love me back. Finding a gluten and dairy-free version that actually tastes good and has that same creamy, comforting texture has always been a challenge. Most allergen-friendly alternatives either miss the mark on flavor or end up with a strange consistency. That’s what inspired me to create this Gluten and Dairy-Free Vegan Pumpkin Mac and “Cheese,” a recipe that feels indulgent and cozy without any of the ingredients that usually leave me feeling weighed down. The pumpkin adds the perfect velvety texture and a subtle sweetness that balances the savory spices beautifully.
It’s also been tough to find a vegan cheese that melts well and tastes good without containing nuts or soy, but I’ve recently been loving Good Planet cheese for its olive oil base and relatively clean ingredients. It gives this sauce that familiar cheesy flavor without overpowering the pumpkin or feeling artificial. Combined with oat milk, a touch of nutritional yeast, and a blend of warm spices, the result is a creamy, flavorful, and allergen-friendly mac and cheese that’s just as satisfying as the classic. This recipe is proof that comfort food can still be cozy, creamy, and completely dairy-free.
Kitchenware you’ll need:
- Pot: You’ll need a pot to boil your pasta separate from the sauce.
- Saucepan: You’ll also need a sauce pan to cook your mac and “cheese” sauce in. This collection from our place is perfect.
Additions and Substitutions: Gluten and Dairy-Free Vegan Pumpkin Mac and “Cheese”
Looking to switch things up or make this Gluten and Dairy-Free Vegan Pumpkin Mac and “Cheese” your own? Here are plenty of ways to add flavor, boost nutrition, and tailor it to your preferences, all while keeping it allergen friendly and full of cozy fall flavor.
Protein Add-Ins
- Ground chorizo or beef: Add ground chorizo or beef to the top for a protein packed twist.
- Crispy Lentils: I love tossing in Lentil Telepathy’s Crunchy Toasted Cheddah Lentils for extra crunch, protein, and cheesy flavor.
- Grilled Chicken: Jeff had grilled up some Citrus Jerk and Vindaloo flavored chicken for meal prep the week I made it. Both of these flavors were INCREDIBLE with this dairy-free mac.
Veggie Upgrades
- Leafy greens: Mix in sautéed spinach, kale, or Swiss chard for added nutrients.
- Roasted veggies: Fold in roasted broccoli, cauliflower, or zucchini for extra texture.
- Flavorful mix-ins: Try caramelized onions or roasted garlic to give the sauce extra depth.
Toppings for Texture
- Crunchy finish: Sprinkle gluten free breadcrumbs or Lentil Telepathy’s Crunchy Toasted Lentils for a crunch.
- Fresh herbs: Top with chopped parsley or chives to add brightness and a pop of color.
- Olive oil drizzle: Finish with a light drizzle of olive oil right before serving for extra richness.
Dairy-Free and Gluten-Free Swaps
- Milk alternatives: Swap oat milk for rice milk or coconut milk from a carton for a creamy, allergen friendly base.
- Cheese swaps: Use any vegan cheese that melts well and fits your allergies.
- Pasta options: I personally feel the brown rice pasta holds up best, but try quinoa or lentil pasta for added protein and fiber while keeping it gluten free.
- Oil substitutions: Replace olive oil with avocado oil for a mild and healthy alternative.
Spice and Flavor Adjustments
- Adjust the heat: Add more or less cayenne or smoked paprika depending on your spice preference.
- Extra umami: Stir in a bit more nutritional yeast for a cheesier, richer flavor.
- Fall seasoning: Add a pinch of cinnamon or extra nutmeg for an even cozier, fall-inspired taste.
These easy pumpkin mac and cheese variations make it simple to customize your dish for any season or craving while keeping it creamy, flavorful, and completely gluten and dairy free.
Step-by-Step Directions: Gluten and Dairy-Free Vegan Pumpkin Mac and “Cheese”
Making this creamy vegan pumpkin mac and cheese is simple, quick, and perfect for busy weeknights. Follow these step-by-step instructions for the best smooth, cheesy texture and cozy fall flavor—without any gluten or dairy.
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil and cook the gluten free brown rice pasta for one minute less than the package directions. This helps the noodles stay firm once mixed with the sauce. Drain and set aside.
Step 2: Make the Roux
In a large saucepan, heat olive oil over medium heat. Whisk in the gluten free flour to create a smooth paste (this is your roux). Cook for about one minute to remove any raw flour taste.
Step 3: Build the Sauce
Slowly pour in the unsweetened oat milk, whisking continuously to prevent lumps. Then add the pumpkin puree, garlic powder, onion powder, smoked paprika, nutmeg, salt, pepper, and a pinch of chili flakes or cayenne. Stir well and let the sauce cook for about five minutes, or until it begins to thicken.
Step 4: Add the Dairy-Free Cheese
Once the sauce thickens, add the dairy free cheddar and dairy free gouda slices. Stir continuously until the cheese melts and blends into the sauce. Sprinkle in the nutritional yeast for that classic cheesy flavor and extra creaminess.
Step 5: Combine the Pasta and Sauce
Add the cooked pasta to the sauce and stir until every noodle is coated in the creamy pumpkin cheese mixture. Let it cook together for two to three minutes so the sauce clings to the pasta perfectly.
Step 6: Serve and Garnish
Turn off the heat and serve immediately. Top with fresh parsley or chives for a bright, fresh finish. For an extra cozy touch, you can bake it in the oven for a few minutes until slightly golden and bubbly on top.
Print
Gluten and Dairy-Free Vegan Pumpkin Mac and “Cheese”
- Total Time: 15 minutes
- Yield: 6 servings 1x
Description
Creamy gluten and dairy-free vegan pumpkin mac and cheese made with oat milk and melty vegan cheese for the perfect cozy meal.
Ingredients
16 oz gluten free brown rice pasta (i prefer bite sized noodle shapes)
3 tablespoons olive oil
2 tbsp gluten-free flour
2 cups unsweetened oat milk
2 teaspoon garlic powder
2 tsp onion powder
1 tsp salt
1 tsp smoked paprika
1/2 tsp ground black pepper
1/4 teaspoon nutmeg
1/8 teaspoon chili flakes or cayenne pepper
1 cup pumpkin puree
2 slices dairy free cheddar (I use goodplanet)
2 slices dairy free gouda (I use goodplanet)
1/3 cup nutritional yeast
Topping: fresh parsley or chives
Instructions
1. Bring a pot of water to boil. Cook pasta for 1 minute less than package instructions.
2. In a sauce pan, add the olive oil and gluten free flour, whisk together into a roux.
3. In the sauce pan, add the oat milk, pumpkin puree, spices, and yeast, whisk together. Let cook for 5 minutes or so until it begins to thicken.
4. Add the “cheese” slices into the sauce pan and stir to melt. Cook for another 2-3 minutes.
5. Add the pasta into the sauce. Let cook for another 2-3 minutes until the sauce sticks well on to the pasta. Stir consistently to prevent burning.
6. Chop up some fresh parsley to top and enjoy!
- Prep Time: 5 minutes
- Cook Time: 10 minutes
FAQ: Gluten and Dairy-Free Vegan Pumpkin Mac and “Cheese”
Can I make this pumpkin mac and cheese ahead of time?
Yes! You can prepare the pasta and sauce separately, then combine and reheat when ready to serve. Store in an airtight container in the fridge for up to 3 days.
Can I freeze this vegan mac and cheese?
Freezing gluten-free pasta can be tricky, and results may vary. The pasta may become mushy or lose its texture after thawing, so I wouldn’t recommend freezing the fully cooked dish. It’s better to store leftovers in the fridge and reheat gently.
What is the best pasta to use for this recipe?
Gluten-free brown rice pasta works best for its texture and ability to hold the creamy sauce. Quinoa or lentil pasta are great alternatives if you want extra protein.
Can I use another type of plant-based milk?
Absolutely! Any unsweetened, nut-free, and soy-free milk like rice milk or carton coconut milk will work in this recipe.
What vegan cheese works best?
I prefer Good Planet cheese for its allergen friendly ingredients and taste. You can use any non-dairy cheese that you prefer.
Can I make this recipe spicier or milder?
Yes! Adjust the chili flakes or cayenne pepper to your preferred heat level. For a milder version, reduce or omit the spice completely.
Can I add vegetables or protein?
Definitely! Sautéed spinach, kale, roasted broccoli, or cooked chicken or chorizo mix in well with the creamy sauce.
Is this recipe nut-free and soy-free?
Yes! This recipe is designed to be gluten-free, dairy-free, nut-free, and soy-free, making it safe for most common allergens.
How do I get a creamier sauce?
Make sure to whisk the flour and oil into a smooth roux before adding milk, and stir constantly while adding the pumpkin and cheese. Nutritional yeast also helps add extra creaminess and flavor.
Can I bake this pumpkin mac and cheese?
Yes! After combining the pasta and sauce, sprinkle with gluten-free breadcrumbs and bake at 375°F for 10-15 minutes until golden and bubbly. You may want to add a tablespoon or two of broth to ensure it stays creamy.
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Questions? Comment Below!