Nut Free Cheesy Vegan “Cheese Sauce”

So this week was stupid. Sometimes (always) when situations are getting me down, I retreat to the kitchen. There’ something about creation and using your imagination to make something beautiful that really boosts your confidence.

I wanted comfort food without the guilt of comfort food, you feel me? Like, I like mac & cheese but I also like my two single baby abs right under my bra line that are kind of visible in the right light…come one ladies. You know the ones.


One of the perks of being a nutritionist is knowing how to tweak and alter recipes to make them taste guilty, without actually feeling guilty when you’re 2 bowls deep. This cheesy dreamy sauce starts with boiling 4 chopped carrots, 1 red onion, and 1 small potato. That’s it! You boil them until they’re tender and blend it with a few magical ingredients and voila – fake cheese sauce that tastes better than real cheese sauce.


Like, really? I would probably bathe in this. The trick is nutritional yeast. It’s this glorious ingredient that vegans give a gross name to trick people like us into not buying it…

Well I’m on to you, vegans, and I’m going to buy all of your nutritional yeast. According to

Nutritional yeast is sourced from whey, blackstrap molasses or wood pulp. “Nutritional yeast is yeast that is grown on molasses or a similar habitat, much like brewer’s yeast, a byproduct from producing beer,” says Brandice Lardner, an NASM-certified personal trainer and nutrition coach with One by One Nutrition. “When the yeast is harvested, it is washed and then dried with heat so that it stops growing.” After this heat treatment, it’s crumbled or flaked and packaged for the consumer.

According to Lardner, the best place to start using nutritional yeast flakes is as a replacement for Parmesan cheese. “Nutritional yeast is known for its tangy, cheesy flavor,” she explains. “It comes in flakes or power, both which blend nicely into hot foods.”



Serves 4


  • 4 carrots
  • 1 red onion
  • 1 small potato
  • 2 tbsp. olive oil
  • 2 tbsp. lemon juice
  • 1/2 can coconut milk
  • 1/3 c. vegan cheese of choice (I used almond pepperjack)
  • 1/4 c. nutritional yeast
  • 2 garlic cloves
  • 1 tbsp. onion powder
  • 6-10 basil leaves
  • 1 tsp. pink himalayan salt
  • 1/2 tsp. pepper


  1. Boil the vegetables until tender.
  2. Add to a blender with all other ingredients.
  3. That’s it. No, really.


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