A healthy twist on the comfort food classic, your entire family will love this baked mac and cheese with pumpkin.
Friends, if you saw how much pasta my 2 year old consumed in 15 minutes you would think he had never tasted mac and cheese before.
Oh wait.
Enough about that… this pasta dish is the bees knees. It is the best of both worlds: it satisfies your craving for warm and hearty comfort food but doesn’t leave you feeling like you just ate two sticks of butter. In fact, there is absolutely no butter in this dish at all. You can thank me the next time you’re in the fitting room trying on jeans.
Here is how I turned this traditionally rich and caloric dish into a healthy, every-day type of luxury:
- Eliminate White Pasta: By using whole wheat pasta instead of bleached white-flour pasta you not only add vitamins and nutrients but you incorporate protein and fiber which helps keep you satisfied. White pasta, on the other hand, is basically like eating pure sugar. We have ice cream for that.
- Boost Nutrition with Pumpkin: Pure pumpkin not only adds a delicious, creamy texture but it is a low calorie source of vitamins including Vitamin A, Potassium, Vitamin C, Iron and Folate. Boom.
- Swap Out Butter for Olive Oil: You see that gorgeous, deep brown crust on that baby? Traditionally that is created by adding butter to the top of the bread crumbs before baking. Well guess what? Olive oil accomplishes the same goal without the saturated fat and bad cholesterol that comes with butter. Added bonus: olive oil is a source of omega-3 fatty acids which actually lower cholesterol.
What is your favorite comfort food dish? Are there any that you’d like to see lightened up? I’d love to hear from you.
Your fork is waiting.
Baked Pumpkin Mac and Cheese
Ingredients:
- 12 oz whole wheat elbows cooked al dente
- 2 tablespoons whole wheat pastry flour or all-purpose
- 2 cups skim milk
- 1 1/2 cups shredded sharp cheddar 2% reduced fat
- 1 cup pure pumpkin
- 1 tablespoon dijon
- 1 clove garlic grated
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/8 teaspoon nutmeg
- 1/3 cup plain yogurt low fat
- 2 tablespoons bread crumbs
- 1/4 cup grated parmesan
- 1 tablespoon olive oil
Instructions:
- Pre-heat oven to 450 degrees and have a medium-sized casserole dish ready.
- Place prepared pasta in a large bowl and set aside.
- Add milk and flour to a medium sauce pot and continuously whisk over medium heat until it begins to thicken, about 5-7 minutes.
- Stir in shredded cheese, pumpkin, dijon, grated garlic, salt, pepper and nutmeg. Whisk mixture until cheese is melted and sauce thickens even further, about 5 more minutes.
- Pour pumpkin cheese sauce over the pasta in the bowl and mix until pasta is evenly coated. Stir in plain yogurt then pour entire mixture into baking dish.
- Sprinkle bread crumbs, parmesan and olive oil evenly on top of the pasta then bake uncovered for 20-25 minutes until the contents bubble and the top forms a nice crust.
Jessica
Wow — this is delicious. I baked up a batch and froze individual portions to send off to college with my daughter. She love it too. Thanks so much for the recipe.
Liz DellaCroce
I’m so happy to hear it!! Let me know if you try any other recipes Jessica!
Grace
I have a tried and true Mac & Cheese recipe already, but I had pinned this on Pinterest a few weeks ago and decided to look up the ingredients to see if I had everything to make it. Well…I had to make some modifications according to what I had since there’s no way I was going to the grocery store. I used regular elbow pasta, 2% milk, sour cream instead of yogurt, and sharp cheddar instead of reduced fat. I had a date with the gym after cooking, so I didn’t try any, but my fiance did when he got home from work. He really liked it! It’s way different than my regular recipe, but he liked it. He started asking me what I put in it. I made sure I told him about the pumpkin once he admitted to liking it. ;) I knew he would never suspect it! Thanks for sharing this! Got a healthy mac & cheese recipe now…well, when I have the proper ingredients that is. :)
Liz DellaCroce
I’m so thrilled to hear he liked it!!!!! yay!!!!
Kari
is the Dijon nessecary? my family doesn’t usually eat Dijon and I’d hate to buy it for such a small amount? or is there a spice or something else I could maybe use? thanks so much, I’m excited to make this and bring it to school to share!
Liz DellaCroce
You can use dried mustard or just skip it! No big deal at all! I hope you enjoy!
Randal Oulton
That’s 9 ww points+ for 2 cups going by your nutrition chart, very impressive.
Anne [A Squared]
I can’t wait to make this– two of my favorite things in one dish!
Liz DellaCroce
Let me know if you try them Anne – you won’t regret it!
Robbie
HI.. Little confused for me.. U jusy say — Add milk and flour to a medium sauce pot and continuously whisk over medium heat until it begins to thicken, about 5-7 minutes without any butters? It will take thick?
Liz DellaCroce
Yes it sure will!! Butter is not a thickener. :)
Robbie
Hi again.. I did made them yesterday — w/o butter for roux… Tastes WONDERFUL!! I am sure that I will make them again for Thanksgiving dinner with big family! Thank you so much because I trust that food for big family.. =)
Liz DellaCroce
Oh good I’m so glad you enjoyed it!!! Thanks for letting me know!
Kirsten
“we have ice cream for that” I can just hear that sentence in Mom Voice, Liz!
Looks delicious!
Liz DellaCroce
hahahha Actually it was my sarcastic voice. My 2 year old still doesn’t get dessert. Shh…
Kirsten
When you have teenagers, you will realize that your Mom Voice *is* your sarcastic voice.
:)
steph@stephsbitebybite
Oh this is brilliant!!! I bet the pumpkin makes the mac and cheese so creamy!
Liz DellaCroce
It really does!! And moist and delish1
Alyssa (Everyday Maven)
This is perfect for a fall potluck or holiday party! I can see why A devoured it :)
Liz DellaCroce
Good call!! I also want to make some for the freezer for post-baby!
Julia
Sounds like a warm bowl of comfort for fall! Love!
Liz DellaCroce
Exactly!! Perfect for preggos. :)
Orna
My husband, unfortunately, passed on his tradition of Kraft Mac & Cheese to my almost four year old (ugh) – you couldn’t pay me enough to eat that stuff! Maybe because I grew up in South Africa and never acquired a taste for it. (I don’t know if we even got it there – but I never saw it in my family!) Anyway, if I can get Mr. Picky and little Miss Picky to eat this instead I will be FOREVER grateful! Look forward to trying it – I’ll let you know how it goes!
Liz DellaCroce
Please try it!! My husband is also very picky and HATES mac and cheese because of too much boxed stuff growing up. He devoured it and so did my 2 year old!
Norma | Allspice and Nutmeg
I love mac and cheese, but won’t make it because of the fat and calories, but this, this I have to try.
Thanks!
Liz DellaCroce
Same here!! Also traditional stuff is always so heavy. Let me know how you like this!
Carrian
This looks kid friendly and adult friendly! I can’t wait to try it!
Liz DellaCroce
I hope your family enjoys it as much as mine did!
Sophia @ NY Foodgasm
I LOVE this recipe! I made something like this last year, but never got it quite right. I really like that you list your nutritional info and explain how you lightened up the recipe! I may do the same on my blog. Great job and beautiful work!
Liz DellaCroce
Oh good I’m so glad you find that information helpful!! Let me know if you try it! :)
Jane, The Heritage Cook
What a creative way to change up traditional mac & cheese and make it really healthy! I can’t wait to try this!!!
Liz DellaCroce
Thank you so much – let me know if you try it!!
Angie | Big Bear's Wife
in love, in love, in love! Oh my word, Liz, I love mac and cheese, I’m on the hunt for healthy recipes for us right now too!
Liz DellaCroce
You will love this Angie!!!
Rachel Cooks
I pretty much love any mac&cheese and this looks like no exception at all! Pinning to my mac & cheese board ;)
Liz DellaCroce
Omg I love that you have a mac and cheese board!! Brilliant.
Barbara | Creative Culinary
Love using pumpkin for savory dishes Liz and this sound great; my daughter loves both pumpkin and mac and cheese; I’m thinking a good mom would make her a big dish of this right?
Liz DellaCroce
I’m thinking you’re right Barbara!! :) Enjoy!