This mac and cheese replaces a traditional butter-and-flour roux with pureed roasted butternut squash for a velvety, slightly earthy sauce. The squash creates a rich, smooth texture while keeping the sauce thick without added fat from butter. It still tastes indulgent—especially once cheese is folded in—so feel free to adjust the amount of cheese to suit your preference.
The method is straightforward: roast the squash until tender, scoop and puree it, then whisk it with milk on the stove to form a creamy base. Add shredded cheeses off the heat so they melt into a luscious sauce that coats the pasta. The finished dish is comforting, colorful, and perfect for fall.
This recipe yields a large batch, so the amount of cheese stretches across many servings. If you want to lighten it, use reduced-fat cheese or reduce the quantity—either way, the squash flavor still shines through.
Don’t discard the squash seeds. When cleaned and roasted, they become a crunchy, nutty topping that contrasts beautifully with the creamy pasta. Sprinkling a handful of roasted seeds on each bowl adds texture and a savory finish.
Roasting the squash is simple—brush the cut halves with olive oil, season with salt and pepper, and roast until soft. Once cooled slightly, scoop out the flesh and puree it until smooth. The squash adds both flavor and a bright orange color that makes the dish visually appealing as well as tasty. We eat with our eyes first, after all.
This is also a great way to sneak vegetables into picky eaters’ meals. The squash blends seamlessly into the sauce, so kids won’t notice while still getting a serving of veggies.
Why this recipe works well:
- It adds a seasonal, earthy twist to classic mac and cheese.
- There’s no need for flour or butter to thicken the sauce, making it a little lighter than a traditional béchamel-based version.
- It’s an easy, effective way to incorporate vegetables into dinner.
- Roasted squash seeds provide a contrasting crunchy texture and nutty flavor.
- It’s comforting and fun to make—perfect for chilly evenings.
On a personal note: I’m heading back to the dentist—again. My first appointment required sedation because of a strong dentist phobia, and some fillings ended up too high, making my teeth sensitive for weeks. After a painful adjustment without Novocain, the issue persisted, so I’m going back for another attempt with light sedation. Meanwhile, this mac and cheese has been one of the few things I can enjoy while dealing with sensitive teeth.
This recipe is listed as 14 smart points per serving.
Butternut Squash Mac and Cheese
- Author: Annie Chesson
- Prep Time: 10 mins
- Cook Time: 1 hour 5 mins
- Total Time: 1 hour 15 minutes
- Yield: 9 servings
Ingredients
for the butternut squash
- 1 butternut squash, halved and seeds scooped out (save the seeds)
- 2 teaspoons olive oil
for the pasta
- 1 pound whole wheat elbow pasta
- 3 cups shredded cheddar cheese
- 1 cup shredded parmesan cheese
- 2 cups 2% milk, plus more to thin if needed
for the roasted seeds
- Seeds from squash, rinsed, patted dry, and fully dried
- 1/2 teaspoon olive oil
Instructions
for the squash
- Preheat oven to 400°F (200°C).
- Rub each half of the de-seeded squash with 1 teaspoon of olive oil and season with salt and pepper.
- Place halves cut side down on a baking sheet and roast 45 minutes to 1 hour, until very tender (time varies by squash size).
- Let squash cool briefly.
- Scoop the flesh from the skin and puree until smooth in a food processor, or mash by hand if needed.
for the seeds
- Lower oven to 300°F (150°C).
- Separate seeds from pulp, rinse well, and pat dry. Let them air-dry if possible for crispier seeds.
- Toss seeds with 1/2 teaspoon olive oil and season with salt and pepper.
- Spread on a baking sheet and roast about 15 minutes until browned and crisp.
for the pasta
- Bring a large pot of salted water to a boil. Cook pasta according to package instructions; drain.
- In a large skillet over medium heat, whisk together the butternut squash puree and milk until smooth. Bring to a gentle simmer and cook a few minutes to warm through.
- Remove from heat and stir in the cheddar and parmesan until melted. Season with salt and pepper to taste.
- Toss the pasta with the sauce until evenly coated. If the sauce is too thick, add extra milk 1/4 cup at a time to reach desired consistency.
- Serve topped with roasted squash seeds for crunch.
Notes
Keep the seeds as a topping rather than stirring them into the pot if you want them to stay crisp. For a lighter version, substitute reduced-fat cheddar or reduce the cheese amount.
Nutrition
- Serving Size: 1 cup
- Calories: 378
- Sugar: 6 g
- Sodium: 362 mg
- Fat: 15 g
- Carbohydrates: 46 g
- Fiber: 7 g
- Protein: 19 g
- Cholesterol: 41 mg
If you make this or any of the recipes, share it on Instagram with the hashtag #thegarlicdiaries.
In the mood for more mac and cheese variations? Try these recipes on the same site for more inspiration:
One Pot Three Cheese Mac and Cheese
Quinoa Mac and Cheese
Light Turkey Chili Mac and Cheese