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Quick-N-Easy "Cheese" Sauce (gluten/dairy free, AIP/paleo)

This isn't the prettiest and definitely not my best food photography skills, but I'd hate for you all to miss out on this gem just because I haven't gotten around to capturing better photos of it! You can see this beauty show cased in my Mac-N-"Cheese" recipe though!

This recipe is nutrient dense, Autoimmune Protocol (AIP) friendly, grain free, gluten free, dairy free, nut free, egg free, nightshade free, paleo, primal, & Whole30 compliant!

What Makes this High-Vibing Food?

  • First and foremost, putting your own love, gratitude, time and energy into making foods at home will automatically raise the vibration of the foods/meal. This will also help to balance your sacral and heart chakras. Putting your love into the food you prepare will literally raise the vibrational frequency as love is the highest vibration out there!

  • You are what you eat and what your food eats. Using organic, GMO free, free/pasture raised, wild caught, minimally processed ingredients lead to an overall higher vibrational frequency. Basically, eating organic provides us extra energy currency!

  • This recipe is full of healthy fats and/or oils, which supports the sacral chakra.

  • This recipe is higher in carbohydrates, providing the solar plexus chakra with both long-lasting sugar sources (like fiber) and quick acting sugars like glucose.

  • Contains yellow/tan/golden colored foods, which help raise the body’s frequency to that of the solar plexus, helping to balance it.

  • This is a sauce recipe, linking earth and water elements, while also connecting the other chakras together with the throat chakra.

A Short Note on Swaps or Ingredients:

*While I cannot guarantee that using these swaps will yield the same flavors I have create in this recipe, these swaps should generally work well!*

  • Use the brand "CoYo" for my plain coconut yogurt if you're sensitive to dairy, nuts, or if you're in the strict phase of the AIP. You CAN also use regular cows milk plain yogurt or a plain nut based yogurt if you're not in the strict phase of the AIP or sensitive to any of the ingredients. As for brands, coconut yogurts can vary widley. The CoYo brand has a mild, tangy taste and a thicker more greek yogurt like consistency. Two other brands I have used with success for this recipe are Coconut Collaborative & Culina. Do not mistake the suggested CoYo brand for a similar brand called "CocoYo"by GT's. This one is very vinegar like in takes and while its good for some, its taste and consistency will not be right for this recipe.

  • If you don't use the brand of collagen I suggest below, Primal Kitchen, be sure your collagen peptides are grassfed. If you want to learn more about this amazing protein click HERE to read my article all about it!

  • Nutritional yeast are flakes of yeast that have a very cheesy like taste and is full of B vitamins. It is a great nondairy alternative to add a cheesy taste to any dish!

Equipment Needed to Create this Recipe:

  • high-powered blender (I use my Vitamix)

  • small-medium sauce pan or medium microwave safe bowl (optional if you do not have a blender capable of heating the sauce)

  • silicon spatula (optional)

  • measuring cups/spoons


Quick-N-Easy "Cheese Sauce"

(gluten/dairy free & AIP friendly)

Prep time: 5 minutes Cook time: none Yield: 1.5 scant cups


  • 1 cup full fat, unsweetened, plain coconut yogurt (I used the brand Coyo)

  • 1-2 scoops of collagen peptides (to bump up the nutritional value and thicken the sauce a bit)

  • 3-6 tbsp. nutritional yeast, depending on the cheesy profile you’d like

  • ½ tsp. turmeric

  • ½ - 1 tsp. garlic granules

  • ½ tsp. onion granules

  • ½ tsp. sea salt

How to Create this Recipe:

  1. Make the sauce by adding all ingredients to a high powered blender and blending until incorporated. You may need stop the blender, remove the lid, and use a silicon spatula to scrap down the sides to get all the ingredients incorporated.

  2. I blend until my Vitamix heats the sauce so there's not need to heat this after blending, I can just pour and serve. But if you do not have a blender capable of this, you can transfer the sauce to a small-medium sauce pan to warm on the stove or a microwave safe bowl to heat in the microwave.


  • The sauce will be a bit thick, but it will thin when you heat it up or add it to hot foods.

  • If you desire to have a thinner sauce, feel free to add a bit of water or full fat unsweetened coconut milk.

  • You can store the sauce in the fridge for up to 1 week.



Serving Size: 1 (based off of 6 servings total)

Calories: 90

Fat: 6 g

Carbs: 18 g

Protein: 4 g

*All nutritional information are estimations and will vary.


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