Making vegan grilled cheese without nuts or soy can be tricky, this recipe recreates the sandwich we all know and love without either! It combines vegetables, sunflower seeds, and a little bit of nutritional yeast for extra cheesy flavor, resulting in an ooey-gooey sandwich that's perfect for dipping in tomato soup.

Gooey Grilled Cheese Sandwich [Vegan]




  • 1/3 cup peeled and diced onion
  • 1 2/3 cups finely diced sweet potatoes
  • 1/4 cup diced fresh carrot
  • 2/3 cup hot water from the boiling vegetables
  • 1/2 cup raw sunflower seeds
  • 1/4 cup non-dairy milk, or canned coconut milk
  • 1/3 cup nutritional yeast flakes
  • 1 tablespoon fresh lemon juice (optional)
  • 1 teaspoon salt, or to taste
  • 1 teaspoon garlic powder
  • 2 teaspoon coarse ground mustard
  • 1 loaf of bread of your choice
  • Olive oil, coconut oil, or vegan butter


  1. Bring 3 cups of water to a boil in a stock pot. Add potatoes, carrots, and onions to the boiling water, and cook about 10 minutes, or until fork-tender.
  2. Add 2/3 cup water from the vegetables into a blender. Add sunflower seeds, coconut milk, nutritional yeast, lemon, salt, garlic powder, and mustard, then blend well. Spoon the tender vegetables in and blend again.
  3. Heat a skillet over medium-high heat. Brush oil over the bread, place one slice, oiled-side down, on the pan. Spoon the vegetable mixture onto the bread and spread evenly. Top with second side of bread and cook until golden brown on each side, 1-3 minutes.

Nutritional Information

Calories 116.1 Total Fat 5.5 g Saturated Fat 0.6 g Polyunsaturated Fat 3.6 g Monounsaturated Fat 1.0 g Cholesterol 0.0 mg Sodium 442.4 mg Potassium 181.9 mg Total Carbohydrate 11.8 g Dietary Fiber 3.3 g Sugars 0.8 g Protein 5.8 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.


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