Print

Creamy Butternut Squash Mac and Cheese Light Healthy

creamy butternut squash mac and cheese - featured image
Print Recipe

A light and healthy recreation of a beloved mac and cheese, featuring a velvety roasted butternut squash sauce that’s creamy and comforting without heavy cream or processed cheese.

Ingredients

Scale
  • 1 medium butternut squash (about 2–3 pounds), peeled, seeded, and cubed into 1-inch pieces
  • 2 tablespoons olive oil
  • 3 cloves garlic, whole and unpeeled
  • 1 cup low-sodium vegetable broth
  • 1/2 cup milk (2% or whole, or unsweetened almond milk for dairy-free)
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon black pepper, freshly ground
  • 1/4 teaspoon smoked paprika
  • 1/8 teaspoon nutmeg, freshly grated if possible
  • 8 ounces whole wheat pasta (such as rotini, cavatappi, or elbow macaroni)
  • 1 cup shredded sharp cheddar cheese (shredded from a block)
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup whole wheat panko breadcrumbs (optional, for topping)
  • 1 tablespoon melted butter or olive oil (optional, for topping)
  • Fresh sage leaves (optional, for garnish)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Prep the squash: Peel the butternut squash using a vegetable peeler. Cut off the top and bottom, slice in half lengthwise, and scoop out the seeds. Cut the flesh into 1-inch cubes.
  3. Roast the squash and garlic: Toss the cubed squash with 2 tablespoons olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Spread in a single layer on the prepared baking sheet. Tuck the 3 whole garlic cloves (unpeeled) among the squash cubes. Roast for 25-30 minutes, flipping halfway through, until fork-tender and caramelized.
  4. Cook the pasta: While the squash roasts, bring a large pot of salted water to a boil. Add the 8 ounces of whole wheat pasta and cook according to package directions until al dente (about 8-10 minutes). Reserve 1 cup of pasta water before draining, then drain and set aside.
  5. Make the butternut squash sauce: Let the roasted squash cool for a few minutes. Squeeze the roasted garlic cloves out of their skins. Transfer the roasted squash and garlic to a high-speed blender. Add 1 cup vegetable broth, 1/2 cup milk, 1/4 teaspoon smoked paprika, and 1/8 teaspoon nutmeg. Blend on high until completely smooth and velvety (about 30-60 seconds). Taste and adjust seasoning with more salt and pepper if needed.
  6. Combine the sauce with cheese: Pour the blended squash sauce into a large skillet or saucepan over medium-low heat. Add the shredded cheddar and grated Parmesan. Stir continuously until the cheese is fully melted and the sauce is smooth and glossy. If the sauce seems too thick, add a splash of the reserved pasta water to thin it out.
  7. Bring it all together: Add the cooked pasta to the skillet with the cheese sauce. Gently fold everything together until every piece of pasta is coated. Cook for 1-2 minutes, stirring constantly, until heated through and well combined.
  8. Optional: Add a crunchy topping: If desired, preheat your broiler. Transfer the mac and cheese to a baking dish. In a small bowl, mix 1/4 cup whole wheat panko breadcrumbs with 1 tablespoon melted butter or olive oil. Sprinkle the breadcrumbs evenly over the top. Broil for 2-3 minutes, watching carefully, until golden brown and crunchy.
  9. Rest and serve: Let the mac and cheese sit for 2-3 minutes before serving. Serve warm, garnished with fresh sage or extra Parmesan if desired.

Notes

Don’t skip roasting the squash—it concentrates the natural sugars and adds depth of flavor. Shred your own cheese from a block to avoid anti-caking agents that can make the sauce grainy. Reserve pasta water to adjust sauce consistency. Season in layers for best flavor. Keep heat on medium-low when melting cheese to prevent graininess.

Nutrition

Keywords: butternut squash mac and cheese, healthy mac and cheese, light mac and cheese, creamy mac and cheese, vegetarian mac and cheese, butternut squash recipe, comfort food, healthy comfort food

Find it online: https://flurpchef.com/creamy-butternut-squash-mac-and-cheese-light-healthy/