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By Plant-Based Nutrition Professional Chef Susy • Designed For Effortless Weight Loss & Weight Maintenance

Oil-Free, Low-Fat Vegan Cheese Sauce

Name: Oil-Free, Low-Fat Vegan Cheese Sauce
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Worldwide
Ingredients: 1 can cannellini beans or butter beans (lima beans), drained; 10 1/2 ounces (300 g) sweet potato, cubed; 1 carrot, chopped; 1 small onion, blended, or 1 tsp onion powder; 2 cloves garlic, blended, or 1 tsp garlic powder; 1 pint (500 ml) vegetable stock (1 tsp vegetable bouillon or 1/2 veg stock cube), keep the water; 1 tsp Himalayan salt; 2 tbsp lemon juice, freshly squeezed; 1/4 cup nutritional yeast; 1 tsp Dijon mustard; 3/4 cup (180 ml) oat milk; 3/4 cup (180 ml) kept water; Pinch of salt & pepper to taste

Looking for guilt-free cheesy nachos? Here’s an easy recipe for oil-free, low-fat vegan cheese sauce!

Prep Time: 10 Mins | Cook Time: 10 Mins

Total Time: 20 Mins

Servings: Adjustable

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Have you been a nacho and cheese addict? Let’s make those cravings healthier with an oil-free, low-fat vegan cheese sauce 😋

In addition to your tacos, this sauce is a good fit for vegan mac ‘n’ cheese, or to pour over your veggies with a side of Mexican rice. And, beyond its flavours, this sauce is packed with nutrients. All while being low on calories!

Ready to whip it up for your weight loss journey? Below, I put together a 10-minute recipe to prepare this low-fat vegan cheese at home with readily available ingredients. So, let’s get started!

Why This Recipe Works

This recipe isn’t just a dairy-free alternative. It works amazingly for all the right reasons.

It’s Creamy

Cannellini beans and sweet potatoes form the base of this sauce. Together, they offer a naturally creamy texture—without any added fat. Simultaneously, they have a rather neutral taste, which means the flavour of other ingredients can shine through 🌟

There’s a Tangy Twist

Lemon juice adds some acidity to the sauce recipe. I love how its bright note keeps the overall flavour very interesting.

It’s Great for Weight Loss

All the ingredients we’ll be using are low in fat. And we’re also eliminating the use of any oil! This means you can keep your calorie count in check with this lighter and healthier cheese sauce alternative. (It’s only 75 calories per serving!).

You’re Making Sustainable Choices

This recipe is kind to your body as well as the planet. Omitting oil reduces saturated fat intake. And, at the same time, using plant-based ingredients makes for a sustainable dietary approach.

Recipe Ingredient Notes

To make this low-fat vegan cheese, you will need:

Cannellini beans or butter beans (lima beans), drained. These beans help add creaminess to the sauce. Packed with protein and fibre, cannellini beans keep you feeling full and support gut health. Buying tip: Look for BPA-free canned beans—or cook your own dried beans. This helps control the added sodium content.

Sweet potato, cubed. This naturally sweet root vegetable adds some sweetness to our sauce. Plus, it’s oh-so-creamy when you blend it. In terms of health benefits, sweet potatoes pack vitamins and minerals. This includes beta-carotene, vitamin A, and potassium.

Carrot, chopped. This also adds some sweetness. And, at the same time, a hint of earthiness. Carrots are rich in beta-carotene and vitamin A (which are important for eye health). When purchasing my carrots, I always look for bright orange ones. These do the most for the flavour profile.

Onion, blended. This works well for our savoury taste. Onions also have many benefits, with a special mention for their anti-inflammatory properties—known to fight off many diseases. Alternatively, you can use onion powder.

Garlic, blended. This one is onion’s best friend for most of my recipes. They usually come together and serve similar purposes. For your health, garlic is truly an immune booster. If fresh garlic isn’t available, you can use garlic powder.

Vegetable stock (vegetable bouillon or veg stock cube, keep the water). You can also make your own vegetable stock by boiling your favourite vegetables for a custom taste.

Himalayan salt. This enhances all the other flavours in our sauce. If not available, stick to regular salt.

Lemon juice, freshly squeezed. I love to add this for the tangy taste it gives to my sauce. Dip in a nacho into that tangy goodness and you’ll fall in love.

Nutritional yeast. This ingredient drives home the cheesy, nutty flavour. It’s also a good source of B vitamins and complete protein.

Dijon mustard. This is great for a depth of flavour. Note that Dijon mustard has a milder taste compared to yellow mustard. So add it according to your taste.

Oat milk. This helps add creaminess to our recipe. You can adjust the amount depending on the thickness you want. Buying tip: Unsweetened oat milk gives the best taste.

Salt and pepper. Use this to taste.

How To Make Low-Fat Vegan Cheese Sauce

Gathered all the ingredients? Perfect. Now, follow these easy steps to make oil-free, low-fat vegan cheese sauce.

Boil the potato, carrot, garlic and onion in 1 pint of stock (keep stock after boiled). If using onion and garlic powder instead of fresh, add powder to the blender afterwards.

Once the vegetables are soft enough, empty all the ingredients into a high-speed blender and blend until creamy or to the desired consistency. Add the water from the potatoes or even more plant-based milk, as needed.

And, there you have it. You’ve made a fantastic weekly go-to for pouring on vegetables, potatoes and the base for many other dishes! 😋 💚

Variations, Ideas & Notes

Variations are all about making the recipe according to your taste preference. Below are some ideas you can use for inspiration to deviate in different directions—

No cannellini beans? No problem. You can also use white beans or chickpeas. They’ll slightly change the flavour but shall serve the purpose.
Butternut squash/pumpkin can be used in place of sweet potato.
If you look for your sauce to be a little extra hot, add some smoked paprika before blending.

Pro Tips For The Vegan Cheese Sauce Recipe

This recipe is perfect for batch cooking. Simply double the ingredients—and you’ll be able to enjoy the leftovers throughout the week. Note that you can store the sauce in an airtight container in the refrigerator for a week or more.

If you like this, you'll love the Mexican version, which has much more kick. Try my low-fat Vegan Queso Sauce recipe: it's my favourite!

Or if you prefer your cheesy sauce to pack extra protein with added good-for-you fats, check out my Super Creamy Vegan Cheese Sauce made with cashew nuts.

Frequently Asked Questions

The sauce is too thick. How can I thin it?

Add some more oat milk—preferably one tablespoon at a time—until you get your desired consistency.

The sauce is too thin. How can I thicken it?

If you accidentally added too much liquid, you can simmer the sauce in a saucepan over low heat. Or perhaps, leverage a tablespoon of cornstarch mixed in water.

How can I reheat leftover sauce?

Add it to a pan and place it over low heat. You want to whisk throughout, until it’s warmed nice and evenly.

Is nutritional yeast necessary for the cheesy flavor?

Yes, but you can substitute with a small amount of miso paste for umami.

Can I use a different plant milk instead of oat milk?

Yes, unsweetened almond or soy milk works well too!

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