Who says that you need dairy, loads of fat, and tons of sodium to make the perfect cheesy sauce for dipping, mac and cheese, or even baked potatoes? If you have a nut allergy, then this fat-free cheese sauce made from zucchini (yes, zucchini), potatoes, and spices is perfect for you. Drizzle it over grain bowls and vegetables, use it for dipping nachos, and add it to burritos for that delicious cheesy flavor.

Fat-Free ‘Cheese’ Sauce [Vegan]



2 1/2 cups



  • 1 small zucchini, peeled and sliced (you will need about 1 cup sliced zucchini)
  • 5 small yukon gold potatoes (this type of potato is necessary)
  • 1 cup water
  • 1/4 cup nutritional yeast
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon fine sea salt
  • 3/4 teaspoon smoked paprika or regular if you don't like smoked
  • 2 teaspoons liquid aminos (or low-sodium soy sauce)
  • 1 tablespoon fresh lemon juice, or more to taste


  1. First prepare the zucchini by preheating an oven to 415°F and line a sheet pan with parchment paper. Peel all the green skin off the zucchini and slice into 1/4 inch slices and salt and pepper well. Bake for about 15 minutes until tender.
  2. Meanwhile, cook your potatoes your preferred method. If you are concerned about getting the sauce smooth, peel them before cooking.
  3. After the potatoes are cooked, mash them with a fork and measure out 1 cup. If you followed the correct weight measurement, you should get just about 1 lightly filled cup of mashed potatoes. If your potatoes are large, you may need less. Add them to your high speed blender or a food processor.
  4. Once the zucchini is done, add it along with all of the remaining ingredients to your blender and blend until smooth. You will need to stop and scrape a couple of times during. Do not be too eager to add extra water until you've really blended it up a couple of minutes on high to get it completely smooth. It will seem to thick at first, but it will start to turn very smooth from all the water from the zucchini. If necessary, add just a tiny amount of water just to blend it.
  5. Taste and add any extra lemon juice and/or spices if necessary. If you are using Worcestershire sauce instead of liquid aminos, you will likely need to add more the salt.
  6. To make it as a mac 'n' cheese, just simply boil your pasta and pour cheese sauce over the pasta. You can either warm the cheese by running it awhile in the blender or gently warming over the stove.


If you are allergic to soy, you can substitute the soy sauce for liquid coconut aminos. It will give a similar flavor, but you will need to add more salt to make up for the lack of saltiness depth that the soy sauce provides. This recipe is only 8 ingredients (+ salt & water), so each ingredient is crucial to the final flavor result, so subbing or eliminating an ingredient can greatly alter the result.


Nutritional Information

Total Calories: 668 | Total Carbs: 146 g | Total Fat: 0 g | Total Protein: 24 g | Total Sodium: 66 g | Total Sugar: 7 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.