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Healthy pumpkin mac and cheese in a white baking dish, golden whole wheat crumb top over creamy orange pasta on a Thanksgiving table

Healthy Pumpkin Mac and Cheese

Whole wheat elbows folded into a sauce where pumpkin puree does half the work of the cheese: extra sharp cheddar and Parmesan in a measured dose, low fat milk, dried sage and smoked paprika, and a whole wheat crumb top toasted with olive oil. About 300 calories for a full cup against roughly 470 for a classic baked mac and cheese, assembled ahead and baked while the turkey rests.

  • Total Time: 45 minutes
  • Yield: 8 servings 1x

Ingredients

Scale
  • 12 ounces whole wheat elbow macaroni
  • 1 tablespoon olive oil, plus 1 teaspoon for the crumbs
  • 1 small yellow onion, finely diced
  • 2 garlic cloves, minced
  • 2 tablespoons whole wheat flour, or all purpose flour
  • 1 3/4 cups low fat milk, 1 percent
  • 1 can (15 ounces) pumpkin puree, not pumpkin pie filling
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon ground nutmeg
  • 3/4 teaspoon fine sea salt, plus more for the pasta water
  • 1/4 teaspoon black pepper
  • 5 ounces extra sharp cheddar cheese, freshly shredded, about 1 1/4 cups
  • 1/4 cup finely grated Parmesan cheese
  • 1/3 cup whole wheat panko breadcrumbs
  • Pinch of cayenne pepper, optional

Instructions

  1. Heat the oven to 400 degrees F. Lightly oil a 2 quart baking dish and bring a large pot of salted water to a boil.
  2. Cook the pasta 1 minute short of the package directions for al dente. Reserve 1 cup of the pasta water, then drain the pasta.
  3. Meanwhile, warm the tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Cook the onion for 4 to 5 minutes, until soft and sweet, then stir in the garlic for 30 seconds.
  4. Sprinkle in the flour and cook, whisking, for 1 minute. Slowly whisk in the milk and simmer for 3 to 4 minutes, whisking often, until the sauce thickly coats the back of a spoon.
  5. Whisk in the pumpkin puree, mustard, paprika, sage, nutmeg, salt and black pepper and warm through for 1 minute. Take the pan off the heat.
  6. Add the cheddar in two handfuls, then the Parmesan, stirring until fully melted and smooth. Keeping the pan off the heat is what keeps the sauce silky.
  7. Fold in the drained pasta with 1/3 cup of the reserved pasta water, adding a little more if the sauce looks thick. It should pool slightly; it tightens in the oven.
  8. Scrape the pasta into the baking dish. Mix the panko with the teaspoon of olive oil and scatter it evenly over the top.
  9. Bake for 15 minutes, until the edges bubble and the crumbs are deep golden.
  10. Rest for 5 to 10 minutes so the sauce sets, then serve warm.
  • Author: Nora Ellis
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes

Nutrition

  • Serving Size: 1
  • Calories: 300
  • Sugar: 4
  • Sodium: 410
  • Fat: 8
  • Saturated Fat: 4
  • Unsaturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 39
  • Fiber: 6
  • Protein: 14
  • Cholesterol: 22

Find it online: https://nourishtable.com/healthy-pumpkin-mac-and-cheese/