Okay guys.. the moment is here. Today, I am sharing with you the recipe that I love most. The one that I constantly get asked about. The one that I make multiple times per week. The one that is SO. FREAKING. DELICIOUS. Are you ready for it?? 5 Minute Butternut Squash “Cheese” Sauce!!!!

5 minute butternut "cheese" sauce

I know it totally sounds extreme to hype-up a sauce THAT much, but it’s totally not. This is quite possible the most versatile recipe out there. You can use it for:

Mac N cheese (or any pasta!)

  • Queso
  • Cheesy rice
  • On top of veggies
  • Pizza sauce
  • etc. etc. 

This stuff is amazing. And, let’s talk about the fact that it only takes FIVE MINUTES to make. Can I get a “HECK YES!!” ?!?

5 minute butternut "cheese" sauce

Now that we’ve established that it’s friggin’ delicious, let’s chat about the nutrition side of this because there are definitely some things that I love about this in that category too.  I am a dietitian after all.  Butternut squash is a great source of:

  • Vitamin A (can help with healthy skin and hair growth- ummm, yes please)
  • Fiber (helps to keep you full and stabilize blood sugar
  • Potassium (adequate intake associated with reduced risk of death from stoke and cardiovascular disease)

5 minute butternut "cheese" sauce

The butternut squash gives you a rich, creamy flavor, and the ‘cheesy’ taste comes from nutritional yeast. That’s right- this recipe is DAIRY FREE and VEGAN. So, all you lactose-intolerance people out there- rejoice! Nutritional yeast is a pantry staple for me for a few reasons:

  • Again, it’s friggin’ delicious
  • Provides loads of B-Vitamins (helps with healthy cell metabolism, memory, mood, digestive systems, and hair, skin and nails)
  • Has 3g of protein per tbsp
  • Less sodium that parmesan cheese- by 750%… seriously.

So, basically, if you eat this sauce you’ll have the best looking hair, skin and nails. HAHA! I’m totally kidding. But it kinda sounds that way, huh?

5 minute butternut "cheese" sauce

I think that by far my favorite way to eat this (besides with a spoon) is as butternut squash mac n cheese. I’ve actually served this to dinner guests multiple times (without telling them it was dairy free and vegan) and they had not the slightest clue- but LOVED it! Now THAT is what I consider a win. 

You can totally make this recipe in a larger batch (since this one makes about 2 servings) and keep it in the fridge to have on-hand for the week. If you do this you may need to add an additional splash of milk when you go to re-heat it to get it nice and saucy. 

5 minute butternut "cheese" sauce

Give this recipe a go and let me know how you eat it by leaving a comment!!! Can’t wait to hear which way YOU like best!!

5 Minute Butternut Squash "Cheese" Sauce
Recipe type: Sauce
Cook time: 
Total time: 
Serves: 2 servings (~1 cup)
This vegan butternut squash cheese sauce takes only FIVE minutes to make and can be added to ALL of the things!
  • 1 cup butternut squash, diced
  • ¼ cup almond milk
  • 1 tbsp nutritional yeast
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ⅛ tsp salt
  1. Place diced squash in a microwaved safe bowl and fill with water. Microwave for 4 minutes.
  2. Drain squash and add it to a food processor.
  3. Add remaining ingredients and process until smooth.
  4. Enjoy!!
I used unsweetened almond milk
You may add more milk to reach your desired thickness
Nutrition Information
Calories: 48 Fat: 0.4 Carbohydrates: 10 Protein: 2

Don’t forget to pin the recipe for later!

Vegan and Gluten Free f5 minute butternut cheese sauce! It is SO easy to make and you'll want to add it to ALL of the things!  #healthy #glutenfreerecipes #veganfood #veganrecipes #cheesesauce #dietitian