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Vegan Cheese Sauce without Nuts or Oil

Vegan cheese sauce without nuts or oil. This simple vegan cheese sauce comes together very quickly and has a fairly short list of ingredients.

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I know what you’re thinking- “How can a vegan cheese sauce that doesn’t have nuts or oils actually taste good… and it’s healthy??”. Well, as far as a healthy vegan cheese sauce goes- this is my go-to. It is really tasty and you don’t feel guilty when you’re helping yourself to that second serving.

The typical vegan way of using nutritional yeast to get something to taste like cheese is definitely at work here, but there are also some ingredients you might not expect. Potatoes and pumpkin give the texture and body and miso and soy give that umami cheese flavor along with the nutritional yeast. A simple recipe to be used for any recipe that calls for a cheese sauce.

vegan cheese sauce
Photo above is vegan cheese sauce with Quinoa, Kale, and mushroom casserole. Recipe to come in the near future.

Vegan Cheese Sauce without Nuts or Oil

A simple low-calorie cheese sauce made without nuts or oil. 
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Sauces
Keyword: vegan cheese sauce
Servings: 4 people
Calories: 136kcal
Author: Kevin

Ingredients

  • 2 cups cooked potatoes
  • 1 cup canned pumpkin
  • 1/4 cup nutritional yeast
  • 1 1/2 cups vegetable stock
  • 1 1/2 Tablespoons white miso
  • 1 teaspoon soy sauce
  • 1/4 cup oats
  • 1/2 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 lemon juiced
  • kosher salt to taste
  • 3 dashes Tabasco sauce

Instructions

  • Boil the potatoes, drain, and remove skins. Add to the blender.
  • Put all ingredients in a blender and blend for 1 minute or until completely smooth.
  • Taste and adjust seasoning. If too thin- add more potatoes or oats. If too thick- add more stock or water.

Nutrition

Calories: 136kcal | Carbohydrates: 27g | Protein: 6g | Fat: 1g | Sodium: 708mg | Potassium: 665mg | Fiber: 6g | Sugar: 3g | Vitamin A: 9720IU | Vitamin C: 22.3mg | Calcium: 57mg | Iron: 4.9mg

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2 comments… add one
  • David Jun 2, 2018 @ 11:23

    So I do not see the nutritional yeast in the recipe… only in the description/ intro. Is the recipe missing a section?

    • Kevin Schmidt Jun 3, 2018 @ 14:01

      Wow… Thank you so much for pointing this out. I can’t believe I missed typing in one of the main ingredients! I updated the recipe. Thanks again!

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