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Vegetarian, Whole Grains/Pasta/Rice, Kid Friendly, Holiday, Main Dish, Favorite |260 calories per serving|30 minute recipe

Pumpkin Mac and Cheese

This content was last updated on January 24, 2020

If you are looking for a unique twist on a classic dish, look no further. This pumpkin mac and cheese is a wonderful way to add a nutritional boost to your usual mac and cheese recipe. Pumpkins are rich in carotenoids, particularly alpha- and beta-carotene, high in fiber and provide 100% of your daily value of vitamin A in just one serving. This creamy, delicious dish is not only perfect for a fall dinner, but contains 14 grams of protein and 6 grams of dietary fiber.


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  • Canola oil cooking spray
  • 1/2 cup panko bread crumbs
  • 1/3 cup grated Parmesan cheese
  • 8 oz. whole-wheat pasta
  • 1 cup low-fat (1%) milk
  • 1 Tbsp. unsalted butter
  • 1 Tbsp. all-purpose flour
  • 1 1/2 cups (2 1/2 oz.) sharp light (50 percent) Cheddar cheese
  • 1 cup canned unsweetened pumpkin
  • 1/2 tsp. mustard powder
  • 1/4 tsp. ground black pepper
  • Pinch of cayenne pepper
  • 1/8 tsp. ground nutmeg, optional
Makes 6 servings. Per serving: 260 calories, 6 g total fat (3 g saturated fat), 38 g carbohydrates, 14 g protein, 6 g dietary fiber, 230 mg sodium, 5 g sugar, 0 g added sugar.


  1. Preheat oven to 375 degrees F. Coat 6 cup baking dish with cooking spray and set aside.
  2. In a separate bowl mix together breadcrumbs and Parmesan cheese and toss to combine. Set mixture aside.
  3. In large pot, boil 4 quarts of water. Add pasta and cook for 10 minutes, until slightly al dente. Drain in colander, and set aside.
  4. While pasta is cooking, heat milk in microwave or small saucepan, until it steams, and set aside.
  5. In large saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute, whisking slowly. Remove from heat and gradually add milk while whisking to avoid lumps. Return pot to medium-high heat and simmer sauce until it thickens to consistency of stirred yogurt, about 3 minutes.
  6. Add Cheddar cheese, pumpkin, mustard, black and cayenne peppers and nutmeg (optional), and stir until cheese melts completely.
  7. Mix in cooked pasta to cheese mixture.
  8. Spread mac and cheese in prepared baking dish and sprinkle with breadcrumb and parmesan cheese mixture over top.
  9. Bake 15-20 minutes or until breadcrumbs are crisp and golden brown. Serve immediately.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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