Skip to Content

Home » Sauces & Dressings » Cheese Recipes » Sweet Potato Vegan Cheese Sauce

Sweet Potato Vegan Cheese Sauce

This sweet potato vegan cheese sauce is packed with wholesome ingredients, amazingly delicious, and diabetes-friendly.

Sweet Potato Vegan Cheese Sauce in orange bowl with wooden spoon

Delicious on steamed vegetables, veggie pizza, and so many more recipes, this vegan cheese is going to become a family favorite.

We love this vegan sweet potato cheese sauce because it’s…

  • Full of wholesome ingredients
  • Creamy
  • Healthy
  • Low glycemic
  • Oil-free
  • Vegan
  • Amazingly delicious!

This post may contain affiliate links. Read my full disclosure here.

What are the ingredients for vegan sweet potato cheese sauce

Incredibly some of the ingredients used to make this amazing sweet potato sauce are…

A full list of ingredients, measurements, instructions, and a print button can be found in the recipe card at the bottom of the page.

How to make sweet potato sauce

Simply blend the cooked potatoes, onions, carrots, and cashews (or white beans) in a food processor or blender with spices.

cashews soaking in water and bowl of beans with labels

I love to use my Vitamix blender because it is so powerful. However, if you’re using another type of blender, it might be necessary to soak the cashews in warm water for about 30 minutes prior to blending.

Allow it to process until creamy smooth, and you’ve got an amazingly healthy vegan cheese sauce.

vegan cheese sauce in blender

Things to remember when making vegan cheese sauce

Soaking cashews

I have a Vitamix blender and so don’t take the time to soak my cashews. That thing is powerful and everything that goes into it comes out creamy. However, if your blender isn’t jet engine speed, soaking the cashews in warm water for at least 30-minutes will help this recipe come out more creamy.

Potatoes to use

You really can use almost any variety of potatoes. I love to use russets, red potatoes, or even sweet potatoes. Just make sure they are cooked until soft.

Save that broth

One of the steps of this recipe is to boil the potatoes, onions, and carrots on the stove. Remember to save some of that broth for adding to the blender.

Tweaking to your taste preference

Most likely this cheese sauce will come out amazing as soon as you dip that spoon into the blender (after it has stopped, of course) to give it a taste. However, if it needs a little tweaking, first try adding a little more salt or nutritional yeast, as those two ingredients can make a big difference, in my opinion. 

As a Food for Life instructor with the Physicians Committee for Responsible Medicine, I teach plant-based nutrition education and cooking classes to many people with diabetes every single week.

What we teach in Food for Life classes

In the Diabetes Initiative PCRM series that I teach, we encourage those with diabetes to do three things, including:

  1. Eat a whole food plant-based diet
  2. Avoid oil and processed foods
  3. Stick with foods that are lower on the glycemic index

Other Physicians Committee series like KickStart Your Health and the Cancer Project are great settings for me to bring in samples of my regular Creamy Vegan Cheese Sauce for class participants to try out.  It’s made with white potatoes, onions, carrots, nutritional yeast, and spices.

Because the white potatoes used are high on the glycemic index, it’s not a great option for students in the diabetes classes.

That really didn’t seem fair, because the original vegan cheese recipe is SO good! I felt those with diabetes needed a cheese replacement option as well, especially on pasta. Yes, believe it or not, pasta is lower on the glycemic index.

vegan mac and cheese with green peas in white bowl
Creamy Mac and Cheese. Click photo to view the recipe.

That’s what prompted me to come up with this Sweet Potato Vegan ‘Cheese’ recipe that is diabetes-friendly because it’s made with sweet potatoes instead of white potatoes.

After tinkering in my kitchen and switching out nothing but the potatoes, I came up with this amazing version that is so good most people would never even know the difference between it and the original version.

sliced sweet potatoes on baking pan

Nutrition in sweet potatoes

A medium sweet potato contains 4 grams, or 24 percent of the recommended daily allowance of fiber. A sweet potato is rich in vitamin A as beta-carotene and vitamin C.

These two antioxidants work to eliminate free radicals from the body. These antioxidants also work as anti-inflammatories, and can reduce your risk of developing cancer, according to the National Cancer Institute.–LiveStrong

This diabetes-friendly version of my cheese sauce is delicious and can be used on steamed broccoli, pizza, tacos, lasagna, and so much more!

Recipes that could use some sweet potato cheese sauce

Subscribe for Recipes

Other amazing vegan cheese recipes

Which vegan cheese sauce tastes the best

There are so many different types of vegan cheese sauce. Each one has its own merits and can be used in different recipes. For instance, we love this cheddar flavor cheese sauce, as well as Sweet Potato Sauce mixed with salsa and on Nachos.

The Mozzarella Cashew Cheese has become our favorite for Vegan Pizza and French Onion Soup.

FREEZE & GRATE. This vegan mozzarella can even be frozen and grated to use as shreds for pizza, salads, and other recipes.

Vegan Ricotta Cheese is perfect to serve on crackers or crusty bread chunks, as well as in Spinach Black Bean Lasagna.

close up of vegan french onion soup in white crock bowl
Vegan French Onion Soup. Click photo to view recipe.

Diabetes articles that might be helpful:

sweet potato vegan cheese sauce

Sweet Potato Vegan Cheese Sauce

Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

When I first switched over to a healthy plant-based lifestyle back in 2013, one thing that I really missed was CHEESE. Cheese for pizza, tacos, lasagna, and so much more. That’s why I came up with my Creamy Vegan Cheese Sauce Recipe a few years ago and now this sweet potato vegan cheese sauce that is diabetes-friendly.

Ingredients

  • 1 cup sweet potatoes, peeled and diced
  • 1/4 cup carrots, peeled and diced
  • 1/4 cup onions, chopped
  • 1 cup veggie broth from cooked vegetables
  • 1/2 cup raw cashews OR 1/2 cup cooked white beans
  • 4 Tbsp nutrition yeast flakes
  • 1 Tbsp lemon juice
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • pinch paprika
  • 1/2 pinch cayenne pepper

Instructions

  1. In a medium pot, bring about 3 cups of water to a boil. Place sweet potatoes, carrots, and onion in the pot and allow to cook until veggies are tender approximately 15 minutes. Cooking time will vary based on how small the veggies are diced.
  2. When veggies are tender, drain in a colander. Remember to keep some of the broth for blending. 
  3.  Place them in a blender. NOTE: reserve 1 cup of the broth, and add to blender. Add all the remaining ingredients, and blend until smooth.
  4. Now, it's ready to use in nacho cheese dip, mac-n-cheese, topping for steamed broccoli, or anything else you need a creamy, cheesy sauce in.
  5. It makes approximately 1 quart and can be stored in the refrigerator for up to 2 weeks.

Notes

Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn a small percentage from your purchases at no cost to you. Thank you!

Nutrition Information:
Yield: 6
Amount Per Serving: Calories: 188Total Fat: 6gSodium: 483mgCarbohydrates: 27gFiber: 7gSugar: 6gProtein: 9g

To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

Did you make this recipe?

Please rate and leave a comment because I love hearing from you. Remember SHARING IS CARING!

Plant-Based Vegan Starter Kits $27

Vegan Plant Based Starter Kit
Due to supply shortages, we have temporarily suspended the sale of Starter Kits until further notice. We will resume fulfilling orders as soon as we’re able and we appreciate your understanding.

Click the photo above to see Starter Kit options and content. Choose which book comes in your kit. $27 plus tax and shipping in the US.
vegan meal delivery collage of 8 meals
oil free sweet potato cheese sauce pinterest collage
Gluten-free & Oil-free
sweet potato vegan cheese sauce pinterest photo with caption

Briany Howes EatPlantBased 1
Healing Multiple Sclerosis with Diet
← Read Last Post
vegan cashew cheese shredded on wooden board
Easy Cashew Cheese | Mozzarella
Read Next Post →

Doug

Saturday 30th of May 2020

This cheese sauce is so good and so easy. I have made it countless times. I usually add lots of cayenne powder. I then take about half of the recipe and put it in a separate bowl and add diced green chilis and more spice for my take on queso. We use it as a dip, on nachos, baked potato and tacos. My non-vegan friends like it as well.

Terri Edwards

Saturday 30th of May 2020

Hi Doug- That sounds delicious! I love your additions to use is as queso. YUM!

Lindsay

Thursday 16th of April 2020

Can I freeze this in a glass sauce container?

Terri Edwards

Thursday 16th of April 2020

Hi Lindsay- I freeze my cheese sauce in glass jars all the time. Some recommendations are to use wide-mouth jars for freezing.

20 Vegan Cheese Recipes | One Bite Vegan

Thursday 4th of July 2019

[…] This sweet potato vegan cheese sauce is packed full of healthy veggies and is also diabetes-friendly. Click here for the recipe. […]

Justine

Monday 10th of June 2019

Can you substitute the nutritional yeast with yeast extract?

EatPlant-Based.com

Monday 10th of June 2019

Nutritional yeast is usually sold in flakes and has a nutty cheesy flavor. Though I've never used yeast extract, I don't believe it has the same flavor so shouldn't be used to replace nutritional yeast in this recipe.

Rick

Monday 20th of May 2019

My three small grandchildren have milk allergies and one has a nut allergy. They are visiting in three weeks so I found this recipe online and made it for mac and cheese. I just used canneli beans as one can't have almonds. I must say that the onion and garlic were too overwhelming. I made macaroni noodles to add to the sauce and two bites in I couldn't eat anymore because of the bitterness. Might try it without the spices and onion and see if that works.

EatPlant-Based.com

Monday 20th of May 2019

So sorry to hear that yours didn't turn out well, as this is the first negative feedback that has ever been given for the recipe. When I take it to classes that I teach and share it to Facebook and other social media, the feedback comments are always overwhelmingly positive. Did you use only the recommended 1/4 cup onions and 1/2 tsp of garlic powder? There is also a white potato version of it that might better suit your tastes preference. It is included in this list of other cheese recipe options. https://eatplant-based.com/cheese-recipes/