Butternut Squash Mac 'N Cheese

Butternut Squash Mac 'N Cheese

Whole grain foods are a good source of fiber, iron, B vitamins, and protein.

Yield: 6 servings
  • 1 small butternut squash OR ½ large butternut squash, scrubbed with clean vegetable brush under running water
  • 1 ½ Tablespoons olive oil, divided
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 2 cups uncooked whole wheat pasta (macaroni or rotini)
  • ¼ cup white onion, scrubbed with clean vegetable brush under running water, chopped
  • ½ teaspoon salt (optional)
  • ½ teaspoon dried mustard (optional)
  • ½ teaspoon paprika (optional)
  • ¾ cup low-fat milk
  • 1 cup Cheddar cheese, shredded
  • ½ cup Mozzarella cheese, shredded
  • Parmesan cheese (optional)
  • Green onion, gently rubbed under cold running water, chopped (optional)


  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F.
  3. Cut squash in half and remove skin and seeds.
  4. Cut squash into small cubes and place on sheet pan sprayed with non-stick cooking spray. If squash is too hard to cut, microwave 2 to 3 minutes before cutting it. Be careful, it could be hot.
  5. Brush squash with 1 Tablespoon olive oil and sprinkle evenly with pepper and garlic powder. Roast in the oven for about 25 minutes or until soft.
  6. While squash is roasting, cook pasta according to package directions. Drain and set aside.
  7. In a small skillet, heat ½ Tablespoon olive oil on medium heat. Add onion and sauté until soft.
  8. Place squash, onion, milk and optional spices (dried mustard, paprika and salt) into a blender and puree until smooth.
  9. Pour puree over noodles and mix evenly.
  10. Stir in shredded cheeses. Add some milk to adjust consistency if desired.
  11. Top with Parmesan cheese or chopped green onions if desired.
  12. Store leftovers in a sealed container in the refrigerator for up to 4 days.

Nutrition Information:

  • Serving Size (1/6 of recipe):
  • Calories 277
  • Total Fat 12g
  • Saturated Fat 6g
  • Cholesterol 26mg
  • Sodium 393mg
  • Total Carbohydrates 33g
  • Fiber 4g
  • Total Sugars 6g
  • Protein 12g
  • Vitamin D 3%
  • Calcium 32%
  • Iron 10%
  • Potassium 14%