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Sweet Potato Vegan Cheese Sauce

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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!

What are the ingredients for vegan sweet potato cheese sauce

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

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.

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

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

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Other amazing vegan cheese recipes

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.

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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?

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