By Recipe Team on November 20, 2025
Looking for a unique twist on a classic dish? Look no further!
This pumpkin mac and cheese recipe from the American Institute for Cancer Research is a wonderful way to add a nutritional boost to your favorite comfort food. Pumpkins are rich in carotenoids, particularly alpha- and beta-carotene. They're also 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 meal, but contains 14 grams of protein and 6 grams of dietary fiber.
Nutrition 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.
Ingredients:
Canola oil cooking spray
1/2 cup panko bread crumbs
1/3 cup grated Parmesan cheese
8 ounces whole-wheat pasta
1 cup low-fat (1%) milk
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1 1/2 cups sharp light (50 percent) cheddar cheese
1 cup canned unsweetened pumpkin
1/2 teaspoon mustard powder
1/4 teaspoon ground black pepper
Pinch of cayenne pepper
1/8 teaspoon ground nutmeg, optional
Preparation:
- Preheat oven to 375 degrees F. Coat 6-cup baking dish with cooking spray and set aside.
- In a separate bowl mix together breadcrumbs and Parmesan cheese and toss to combine. Set mixture aside.
- In large pot, boil 4 quarts of water. Add pasta and cook for 10 minutes, until slightly al dente. Drain and set aside.
- While pasta is cooking, heat milk in microwave or small saucepan, until it steams, and set aside.
- 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.
- Add cheddar cheese, pumpkin, mustard, black and cayenne peppers, and nutmeg (optional), and stir until cheese melts completely. Mix in cooked pasta to cheese mixture.
- Spread mac and cheese in prepared baking dish and sprinkle with breadcrumb mixture over top.
- Bake 15 – 20 minutes or until breadcrumbs are crisp and golden brown. Serve immediately.
Prep time: 10 minutes
Difficulty: Moderate
Cook time: 30 minutes
Serves: 6
