Creamy Butternut Squash Whole-Grain Mac and Cheese

Macaroni and cheese is a comfort food for so many reasons: it’s familiar, it’s satisfying, it’s creamy, it’s cheesy, and it has carbs. The problem with most mac and cheese options is that they’re high in calories, refined carbs, sodium, and saturated fat, and they’re low

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This recipe has all of the great things about mac and cheese, plus some healthy boosts to add fiber and other nutrients while cutting back on some of the concerning characteristics of regular mac and cheese. It swaps refined higher-fiber, whole-wheat pasta for refined white pasta. It uses low-fat cheddar cheese instead of full-fat.

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It also adds butternut squash instead of cream or butter. That means you’re getting a more delicious version of mac and cheese, not to mention a more nutritious one. Butternut squash is high in fiber, beta-carotene, and potassium. 

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To prepare your butternut squash, just cut it in half, spray it with olive oil, and bake it in the oven on a sprayed baking sheet until the flesh is tender. You can also steam the squash or microwave it. Scoop out the flesh to use for the recipe. Acorn squash, kabocha squash, and canned butternut squash or pumpkin puree are also good options. (Be sure to choose plain pumpkin puree and not pumpkin pie mix).

Recipe for Creamy Butternut Squash Whole-Grain Mac and Cheese

Makes 6 servings

Ingredients: 

• 8 ounces of whole-grain elbows or other whole-grain pasta, cooked al dente and drained
• 2 cups of cooked winter squash flesh
• ½ cup of milk or low-sodium broth
• 1 ½ cups (6 ounces) of low-fat shredded cheddar cheese
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• ½ teaspoon of cumin
• Salt and pepper to taste

Instructions:

1. In a medium pan, mix the pumpkin and milk or broth. Heat over medium heat.
2. Turn the heat to low and gradually add the cheese, stirring until it melts.
3. Add the spices and pasta, stirring gently.
4. Serve warm.

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Nutrition Information per serving: 230 kcal; 5 g total fat; 2 g saturated fat; 320 mg sodium; 15 mg cholesterol; 32 g total carbohydrates; 5 g dietary fiber; 3 g sugar; 12 g protein