Tracking Pixel Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
dairy and gluten free pumpkin mac and cheese

Vegan Pumpkin Cauliflower Mac and Cheese

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 8 servings 1x
  • Category: dinner
  • Method: bake and cook
  • Cuisine: american


This vegan pumpkin mac and cheese is a cozy and nutritious recipe you’ll keep coming back to all fall long! It’s nut free and instead made with a base of pumpkin puree and cauliflower giving it more plant based nutrition! 


  • 1 box (16 oz) whole wheat, gluten free or chickpea pasta, cooked as directed ( I used Banza cavatappi here!) 
  • 1 can (15 oz.) pumpkin puree 
  • 1 medium zucchini 
  • 1 1/2 cup unsweetened almond milk
  • ½ cup nutritional yeast
  • 1 tbsp. avocado oil
  • 1 tbsp. dijon mustard
  • 1 tbsp. tahini 
  • 2 tsp. garlic powder
  • 2 tsp. apple cider vinegar
  • 1 tsp. onion powder
  • ½ tsp. cumin
  • 1/2 tsp. cinnamon 
  • salt and pepper to taste
  • 1 tbsp pumpkin seeds


1. Preheat the oven to 415 degrees F. Wash and chop the head of cauliflower into florets and toss them in the coconut oil.

2. Place on a baking sheet and roast for 15-20 minutes. Cook the pasta according to package directions, and shred the entire zucchini and squeeze out the excess water using a paper towel. 

3. Once the cauliflower has roasted and cooled slightly, add it plus the other ingredients to a high speed blender or food processor. 

4. Blend until creamy and the consistency has reached the same as pasta sauce ( you may need to add more almond milk, 1 tbsp at a time)

5. Transfer to a skillet to heat up, adding the pasta and the sauce and still together until covered. Add the shredded zucchini and mix everything together. 

6. In a separate small bowl toast the pumpkin seeds on medium-low heat until they look shiny, puffed up a little and you hear a few little popping noises. 

6. Transfer to a bowl and top with toasted pumpkin seeds and extra nutritional yeast on top if desired. 

7. Store leftovers in the fridge for up to 3 days.