VIDEO: 20-Minute Squash Mac And Cheese Recipe


It’s like a dinnertime holy grail: Finding a recipe that is quick, affordable and full of healthy nutrients, and that the whole family will happily devour.

Made with vitamin-packed winter squash and fiber-rich whole wheat pasta, this mac and cheese recipe provides added nutrition that you won’t find in the kind that comes in a box but is ready in just about the same amount of time. Make the sauce while the water boils and the pasta cooks.

It still offers the cheesy, ooey-gooey indulgence that makes mac and cheese such a favorite with kids and adults alike.

20-Minute Squash Mac and Cheese

Yield: 8 servings


1 (16 oz.) box whole wheat pasta (penne, shells, spirals)
1-2 (10 oz.) boxes frozen pureed winter squash, thawed
2 Tablespoons butter
3 cloves garlic, minced
2 Tablespoons flour
2 cups non-fat milk
7 oz. sharp cheddar cheese, grated
¼ cup light cream cheese
½ teaspoon salt
½ teaspoon pepper
1/8 teaspoon cayenne pepper (optional)


Cook pasta according to package directions. While the water comes to a boil and noodles are cooking, prepare the sauce.

In a medium sauce pot melt butter and add garlic and flour. Heat over medium-high until butter is melted, garlic is fragrant and flour is incorporated. Stir constantly. Slowly pour in milk while whisking.

Stir frequently and cook over medium heat for 5 minutes. Slowly stir in small portions of grated cheese until all is fully incorporated. Next slowly stir in cream cheese and then slowly stir in squash until the consistency is the thickness you prefer. (Use 1 or 2 boxes of squash based on your preference.) This whole process should take 20 minutes. Season with salt, pepper and cayenne if desired. Pour over cooked noodles and serve.

NUTRITION INFORMATION PER SERVING: 407 calories; 13 grams fat; 8 grams saturated fat; 35 mg cholesterol; 380 mg sodium; 56 grams carbohydrate; 5 grams sugar; 6 grams fiber; 16 grams protein

Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery store tour hosted by a Henry Ford registered dietitian nutritionist. Or visit us for one of our free Kroger mini-tours or cooking demos hosted each week across southeast Michigan.

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email [email protected].

Categories: EatWell