Dressings, Sauces + Dips

Vegan Cheese Sauce Recipe No Oil Vegan Cheese Dr Fuhrman 6 week Eat to Live plan menu recipe What the Health Dr Greger Daily Dozen Cashew Red Pepper Cheese Sauce Whole Food Plant BasedCheese.

You’re going to miss it when you adopt Dr. Fuhrman’s Eat to Live program.

Maybe you haven’t been able to go fully nutritarian because you think you can’t give it up.

It’s not your fault!   Because cheese is scientifically proven to be addictive.

It has large concentrations of an opiate called casein–it’s literally like a hit of morphine, giving a calming effect (meant for nursing infant cows).

So, next time you find yourself hovering around the cheese tray, just think of yourself fastened to a morphine drip.  Except, it’s also making you fatter.

Cheese is one of the absolute worse foods for our health.  It has ten times the saturated fat as meat.

It’s critical to stay away, folks.

So, what’s a cheese-avoiding- (but-missing-desperately-) nutritarian to do?

How about make an absolutely delicious plant-based cheese sauce instead?  Sound good?

Let’s do this!

Cashew Cheese Sauce Ingredients Dr Fuhrman Eat to Live program Recipe Vitamix Cheese SauceYou’re going to be skeptical at first–I mean you’re a cheese addict after all 🙂

The simple ingredients above don’t look like they’re going to make anything even resembling cheese.  I know, I know…

Have faith!  I promise when you taste this sauce you’re going to be a plant-based-cheese-believer!

You’re going to need a high-speed blender.

I have a Vitamix 6300 and modified this recipe from the cook book that came inside the box.  It’s from the 2013 edition of Vitamix Savor Recipes (page 153), called “Not-So Cheese Sauce.”

It takes 4 minutes of blending time, till the sauce is slightly heated and you can see light steam coming out of the top.

No Oil no added salt vegan cheese recipe Dr Greger daily dozen nutritionfacts org Vegan Nutritarian Recipe Vitamix Vegan Cheese SauceIt ends up with this gorgeous bright orange color–from the roasted red peppers.  If you add more peppers, it gets more orange, and vice versa.

I happen to love the flavor from the roasted red peppers (I use these from Trader Joe’s), but if you’re not a fan, stick to the lower recommendation of 1/4th cup.

I love this sauce drizzled over steamed broccoli or black beans!

You can check it out in these recipes:

Nutritarian Cashew Cheese Sauce
4.86 from 7 votes

Nutritarian Cashew Cheese Sauce

Curb your cheese cravings while you're on Dr. Fuhrman's Eat to Live plan with this delicious plant-based, no oil, no-added-salt, vegan cheese sauce!

Author Kristen Hong


  • 1 cup water
  • 1/2 cup raw cashews
  • 1/4 cup + 2 tbsp nutritional yeast
  • 1/4 to 1/2 cup roasted red peppers
  • 1 tbsp lemon juice
  • 1 tsp onion powder
  • 1/2 tsp garlic powder


  1. Decide on your level of red peppers: Minimum recommendation is 1/4 cup. I personally like my sauce brighter with more red pepper flavor so I use 1/2 cup.  Make sure you drain and rinse the peppers well.

  2. Place all the ingredients in your high-speed blender and secure lid.  Make sure to use your hot soup lid that allows steam to escape.

  3. Start your blender and gradually (over 1 minute) increase the speed until you reach your highest setting. 

  4. Blend on high for another 3 to 4 minutes or until you see steam begin to rise.

Recipe Notes

There is no added salt in this sauce. There is salt in Trader Joe's roasted red peppers, so rinse the peppers well before adding.  If you can roast and skin your own peppers--all the better!

nutritarian ebook 7 day Salad Cleanse ebook lead magnetSign up for my weekly post updates and get The 7 Day Salad Cleanse ebook sent to you right away!  I share how adding more salad to your existing diet will help you get healthier and lose weight–you pick your pace and follow 4 easy rules!

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xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Christina Kis says:

    Thank you so much for doing this!

    • Kristen | Hello Nutritarian says:

      Hi Christina!

      So happy you liked the recipe and thank you for leaving a review1

      xo, Kristen

  • Shannon J says:

    Hello! I was just stumbling across your entire website and I preparing to start my nutritarian journey when I realized I had a couple questions. Are your recipes and prep adjusted for one person since you are the only person in your family following the lifestyle? If not, how can this be adjusted for a 1-2 person household. Also to follow-up on the 1-2 person household thing, will the recipes and prep still work with a Vitamix Standard (7 x 8.8 x 20in) blender? Thank you!

    • Kristen | Hello Nutritarian says:

      Hi Shannon!

      So lovely to meet you!

      My sample prep plan on The Eat to Live Food Prep Guide is for one person. This cheese recipe works for the week depending on what you’re using it for!

      If you want to prep for more people you can just double recipes–but most of them can serve two people–this would be if you wanted to batch cook for the week for 2 people.

      Any Vitamix will work–you just want to get those creamy sauces and smoothies!

      My best advice for batch prepping is to give it a trial run of a week to see how much you will both eat for the week so you can adjust accordingly–there’s a bit a trial and error involved before you get the system to work for your situation!

      xo, Kristen

  • Miriam says:

    Hi Kristen
    I love the cheese sauce !! Is it possible to freeze the left overs ?

    • Kristen | Hello Nutritarian says:

      Hi Miriam!

      Yes, you can definitely freeze it and just let it come to room temperature before using or heating!

      Thanks so much for taking the time to review the recipe too!

      xo, Kristen

  • Kira | A Better Life Lived says:

    Are the cashews soaked first? I’ve never seen a recipe for vegan cheese without them soaked but I noticed you didn’t mention it.

    • Kristen | Hello Nutritarian says:

      Hi Kira!

      Yes, this recipe does not require soaking first! You’re more than welcome to soak them if you prefer–I’ve done it both ways and it makes no difference taste or texture-wise, it’s really personal preference! The reason why not soaking works in this recipe is because the sauce is actually heated during the blending processed (it’s blended for so long that a stream of steam forms).

      I hope you give it a try!

      xo, Kristen

  • Karen Wessel says:

    You are such an encouragement! What you put out for all of us to see is beyond generous and is very much appreciated.

    • Kristen | Hello Nutritarian says:

      Thank you so much, Karen, for such a sweet comment! I’m so very happy to hear that you’re finding the site helpful!

      xo, Kristen

  • Pam says:

    Can I ask why is this being blended to the point of steam coming off of it? I just have always blended until smooth and thickened up. Is it just so you can than serve it warm without heating it up?

  • Amy says:

    This is yummy! I added a Chipotle pepper to give it some heat! (Would be extra yummy with salt lol.)

  • Cecilia says:

    I started ETL many moons ago, fell off especially with sugar and now MUST get back into this lifestyle! Your blog/info is a lifesaver. Thank you and especially for the recipes.

  • Ronda says:

    Just made this cheese sauce ! Followed the recipe exactly but it was a bit thin…so added 2 heaping tsp of ground chia seed and blended for another few seconds. Simply divine-the flavor is fantastic ! Having Organic edamame and mung bean fettuccine with cheese sauce for lunch at work tomorrow ! So awesome!!

  • Sue says:

    O….M….G…!!! I fell in love with this sauce last night! What a fantastic flavor! Thank you so so much for making this transition so easy with delicious recipes that I can eat guilt-free! xoxoxoxo

    • Kristen | Hello Nutritarian says:

      Hi Sue!

      Oh that’s so, so wonderful to hear!!

      I love this sauce so much too, I make it almost weekly!!

      Thank you for taking the time to leave such a great comment and recipe review!

      xo, Kristen

  • Nicole says:

    I’ve just made this, after avoiding it for a year. I only have a cheap-o Oster blender, and I figured since it wasn’t powerful enough to make nice cream, it was going to be no match for cashews. I soaked the cashews for 72 hours in my fridge, and BAM! PERFECTION. I had to warm it up on lower setting before going full blast, and I used 3/4 c of cashews. Can’t wait for nachos tonight! Thanks for the great recipes!

    • Kristen Hong says:

      YAY!!! So excited you were able to make it work with your blender and thank you for sharing that it can be done!

      Oh get ready for all the good and cheese things now! So happy for you Nicole!

      xo, Kristen