Sweet Potato Mac n’ Cheeze

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Time for another comfort food makeover! sweet potato mac n' cheese in crock

Many of you already have enjoyed my cashew-based vegan “cheese” sauce, but today I wanted to attempt a nut-free vegan, cheese sauce–> one that would be properly combined when enjoyed with a high-quality pasta!

The star of the show?sliced potato

A sweet potato! (a white-fleshed sweet potato… which seems a little less sweet to me than the orange-fleshed variety)

You could probably use any type of potato for this recipe, but I like the extra nutritional bang from using the sweet variety.

sweet potato mac n' cheese
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4.55 from 11 votes

Sweet Potato Mac n' Cheeze

A creamy, dairy-free "cheese" sauce that's perfect over noodles or veggies!
Course Main Course
Cuisine Italian
Keyword dairy free, healthy, mac n cheese, sweet potato
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 50kcal


  • 1 medium sweet potato , chopped into chunks
  • 1 cup unflavored almond milk
  • 1/4 cup nutritional yeast
  • 1 teaspoon salt
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon onion powder
  • 1/2 teaspoon chili powder
  • pasta of choice , cooked as directed


  • In a small sauce pan, steam the sweet potato chunks until tender, about 10 minutes. Mash the cooked potato with a fork, then measure out one cup of mashed sweet potato for the sauce.
  • Add the one cup of mashed sweet potato to your blender, along with the rest of your sauce ingredients, then blend on high, until smooth and creamy!
  • Adjust the seasonings to taste, then serve over a bowl of your favorite piping-hot pasta!


Calories: 50kcal | Carbohydrates: 8g | Protein: 2g | Sodium: 684mg | Potassium: 164mg | Fiber: 2g | Sugar: 1g | Vitamin A: 4685IU | Vitamin C: 2.2mg | Calcium: 85mg | Iron: 0.4mg
Per Serving: Calories: 50, Fat: 0g, Carbohydrates: 8g, Fiber: 2g, Protein: 2g

If you don’t use up all of the “cheese sauce” in one dish, you can save the leftovers in the fridge for up to 4 days.

I plan on enjoying my leftover sauce over some steamed veggies for dinner tonight!


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Pure2raw twins

YUM! love white sweet potatoes, had them for the first time a few years ago, got them from a local farmer so good!

Rande @ The Vegetable Centric Kitchen

You so read my mind, I was totally going to try something like this! I’m thinking with kelp noodles…


This looks AWESOME! I’ll definitely be trying this out for dinner one night soon 🙂

Keri @ Mrs.Rawnk

Do you think that white sweet potatoes taste much different than the orange sweet potatoes (yams?) ?


Luv the recipe!! Angela at OSG recently posted a similar one using butternut squash..you gals are so creative..luv!


I have some sweet potatoes from our CSA curing right now. I think I will have to give this one a try!

Allie Q (Fit Geek)

Yet another one of your recipes that I’ve starred for later reference!

Erin W.

Yum – this sounds delicious! I am so making this soon!


I made this tonight….poured it over roasted spaghetti squash and added sauteed mushrooms and spinach. It was soooo delicious! Thank you!


    Sounds delicious! Glad you liked it. 🙂

Marlena Torres

Megan, This is totally genius! I am absolutely going to try this. I bet it would be delicious with zucchini pasta as well!

I’m also a huge fan of white sweet potatoes. I started eating them last fall and sometimes I actually enjoy them much more than orange sweets/yams.


    Mmmm… I bet it would be wonderful with some zucchini pasta! I am all about the white sweet potatoes now. 😀


This was awesome! I used a left over baked sweet potato. A little sweeter but the color was perfect for real cheese. The kids loved it. Thanks!


    So glad you and your kids enjoyed it!! 😀


This turned out great, between this and your other Mac and Cheese Recipe my kids don’t want to eat anything else!


    Yay! So glad your kids enjoyed it!!

    (that’s the true test, right?!) 😉


Ok I made this and it was sooooo easy and amazingly delicious!!!! a 4 year old, a 7 seven year old and a 14 year old that thinks he knows everything and that cannot be fooled, absolutely loved it!!!!!! This and many of your recipes are becoming regulars in my house. The best part is that seriously my kids love almost all of them too. thank you!!!! YOU ARE AWESOME!!!!!!


    So glad to hear it!! Thanks for letting me know. 🙂


This looks SO good! Do you think I could make it without the nutritional yeast?? I don’t have any on hand right now, but have all the other ingredients. Love your site and all your recipes! Thank you!


    The nutritional yeast does contribute the “cheesy” flavor, but I’m sure it would be a delicious sauce without it, too! Hope you enjoy it! 🙂


Well, I made it without the nutritional yeast and it was delicious! Everyone in my family devoured it. Thank you for sharing a great recipe!! Next time I’ll try it with the yeast to see how that is. Thanks!!


Thanks for a nut-free mac ‘n’ cheese sauce! My grandson is deathly allergic to nuts and this would be one I could serve to him. Question: are the white sweet potatoes as rich in beta-carotene as the orange ones?


    I believe the orange sweet potatoes do have more beta-carotene than the white-fleshed variety.


Is nutritional yeast bad to have with a candida cleanse?


    No, nutritional yeast is inactive and is usually considered safe for candida cleansing!


What milk would you suggest in place of almond milk to make it completely nut free?


    Any type of milk that you have on hand would work– rice, hemp, etc.


      I was going to ask the same thing. 🙂 I make my own rice milk (so much cheaper than store-bought and easier than almond milk – no straining!) on a regular basis. 1 c cooked rice + 4 c filtered water + 1 tbsp sweetener + 1 pinch salt -> 4 minutes in a blender (2 minutes if you have a high speed blender like a vitamix)… and you have rice milk! I will have to try this one soon!


I am obsessed with your Vegan Mac and Cheese recipe. I make it like every week. I am going to have to try this!


This was so delicious! I was looking for an easy vegan mac/cheese recipe, and fell in love with this wholefoody and easy recipe. I used regular orange sweet potato, 1/5 small onion instead of powder, cayenne for the chili and forgot the lemon, but I loved it anyways. Thank you!


OMG! This is so perfect! I made it with an orange sweet potato (yam) and it looks just like regular mac & cheese. Thank you so much for making a cheese sauce without nuts!

Living Outside of the Box

WOW! Can I just say, WOW?!! I have TRIED and TRIED to find a mac and cheese recipe I like (sans cheese), and I have never had success! THIS WAS AWESOME. Seriously–all picky kids and adults liked it! It will be a regular!! Thank you!!


    Yay! I’m glad you guys liked it!

Living Outside of the Box

(p.s. did orange sweet potato–it was great!)


Made this for dinner tonight! It’s so yummy!! And very quick and easy to make.
I used homemade rice milk and an orange sweet potato… gave it a nice “cheese” color that could fool anyone.
I put it over a mix of pasta (spiral shape catches the sauce nicely) and steamed veggies (broccolini, asparagus, and pattypan squash). Yum!


This looks great! Do you have any suggestions on the best kind of nutritional yeast, or the cheesiest tasting? I was at a restaurant recently and we were served the most delicious nutritional yeast ever – so much better than anything my parents or I have found. Thanks!!


This is SO delicious!!! I made a double batch half regular potato and half sweet potato.


Hi everyone,
I have tried the nutritional yeast many times. And I get feeling so sick after I have some. I did try your “Mac & Cheese” and I had an upset stomach for a few hrs. after. I can eat the other things in the mix but I think the yeast is the one that is making me feel sick.
Any ideas as to what I can use instead? I want to eat this healthier way, I just can do the nutritional yeast.

Please let me know.


Do you peel the sweet potato first or leave the skin on? Thank you

Melanie M

This was SO GOOD! I’m never making regular mac ‘n’ cheese again! I don’t eat vegan, so I didn’t use the nutritional yeast. Instead, I used some organic Wisconsin sharp cheddar (from Whole Foods). I also forgot to put the lemon juice in, and I did add a bit more salt. This was such a great gluten-free and HEALTHY alternative to the regular American staple food.

Michelle H.

Hi, I’m new to your site, but LOVING your recipes. Ive never heard of nutritional yeast befire though. Is it different from the packets of yeast you can get to make dough? Thanks again! Trying your avacado truffle recipe this afternoon! 🙂


    It’s definitely different from active yeast, which is used in baking. Nutritional yeast is deactivated and has a “cheesy” flavor– you can find it in the supplement or spice section at grocery stores, or online: http://amzn.to/1jCGH9X


Seriously, we made this exactly as the recipe is written and it did not taste like cheese in any way. What did we do wrong? 🙁

Carol Murphy

Hello, I have troube posting your recipes on facebook. Is there a reason for that that you know of? I wanted to share it with my friends but it won’t let me. Carol


I made this first as instructed but found that it had an odd taste and after taste. I realized it was the almond milk so I eliminated the almond milk, increased the lemon juice (small whole lemon) and salt, added chopped half onion and three minced cloves of garlic (instead of onion powder) and a teaspoon of yellow mustard. For some heat, I added a lot of cayenne pepper and black pepper. I combined all ingredients over low heat then mixed it with spaghetti squash, roasted cauliflower and sauteed mushrooms in a rectangle casserole dish. Sprinkled more nutritional yeast on top. Baked at 400 degrees for 20 minutes. AMAZING!! Thank you for this recipe. I could never have made my own version had it not been for your recipe. Again thank you for sharing.


I’m going to make this tonight! How much pasta should I use?


    We usually use an 8oz. box, but sometimes there’s leftover sauce. It will depend on how “saucy” you like your noodles!


omg this is the best mac n cheese ever. my kids don’t like it but i am gonna eat the whole thing, i can’t stop.

Philip Pickard

This looks great! I tend to stock up on canned coconut milk; do you think that’d work instead of the almond milk? What about a cup of canned sweet potato?


I just made this tonight but I didn’t have a white sweet potato so I used butternut squash puree instead! The kids loved it! Yay! Thank you for doing a nut free version!


sweet potatoes come in such varied sizes. can you tell me how much sweet potato by weight?


HEY I Just made this with butternut squash instead, turned amazing! My kids love the cashew Mac and cheese, now let’s see if it’s a pass with this one..


I feel bad having to write a not so great review, after reading all the amazing ones. I did substitute unsweetened hemp milk, rather than almond. I’m not sure if this was what set the dish off, but it was not good. My partner and I were so excited to try this, but it was not tolerable for either one of us. I have a gluten allergy, so maybe it was the GF pasta that I used?? It’s difficult for me to know where I went wrong with this dish, but it was not salvageable. I have tried other recipes from your site that are amazing, by the way. Any insight is graciously accepted. Thanks so much!

    Megan Gilmore

    Did you like the flavor of the ingredients you used? The first thing I would do is taste each ingredient individually (like the hemp milk and GF pasta) to make sure you like their flavor before using them. Also, make sure you used nutritional yeast, and not brewer’s yeast, as that would make it totally inedible. Hope you have better luck next time!


      Thanks for your response, Megan! I am fairly certain it was the hemp milk. Ironically,the unsweetened Tempt Hemp milk has vanilla in it. The vanilla is too overpowering, I believe. It works with baking, but not so much with recipes like this. Also, just to confirm, I did use nutritional yeast. I may try it again, with the milk you recommend in the recipe. Thanks again, and have a blessed day!


My husband is allergic to dairy and nuts. Can i use soy milk instead of almond milk? This is a recent diagnosis and having a frustrating time cooking for a large family.


So easy & sooo yummy
Made this with orange sweet potatoes and lentil pasta. Cooked the lentil pasta half way. Then combined with the sauce and put it into an oven proof dish, sprinkling it with bread crumbs and ground almonds, and put it into the oven at 220 c for approx 10 min.
Thank you 🙏🏻


Is the chili powder a necessary ingredient? Would it be ruined if I omitted it? I am sensitive to chili (and cayenne).

Jessica E.

Thank you so much for all of your recipes. I recently had to completely change my son’s diet, and you have been such a big help! I went ahead and got your IP and “Everyday Detox” books. I’m limited on the amount of time I have to cook, so I like to make extra and freeze. Have you tried freezing this sauce?


This is the ONLY ‘cheese’ sauce recipe I use now, it is super simple and tastes yummy over pasta or veg. I made a similar recipe recently and it was awful… yours is the one for me! Once you have made the basic recipe, you are free to add whatever herbs and spices you want to. It is definitely my go-to recipe and I am very happy you created and shared it! Thank you 🙂


I made this tonight – so simple and so delicious! I made it with regular sweet potatoes for an authentic mac ‘n cheese colour and served it with sauteed mushrooms and zucchini – perfect quick Friday night dinner! will be making it again 🙂


This is perfect!! I have finally found a low-fat nutrient dense cheese sauce that is simple to make.

I used one cup of a leftover baked sweet potato , and a dash of chili powder. I followed the rest of the recipe to the letter.

I poured it over cooked macaroni elbows. I tasted it, and added a dash more salt and onion powder.

Perfection. I love it. My 19-year-old son loved it too.

Thank you so much! This mac and cheese is my new favorite dish.

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