High Protein Butternut Squash Mac and Cheese Recipe
A creamy, protein-rich twist on classic mac and cheese — roasted butternut squash, chickpea penne, and about 28g protein per serving.
Key nutrients per serving
Updated 2026-10-06
Ingredients
Instructions
6 steps · about 45 minutes total
Roast the squash
Preheat the oven to 400°F (200°C). Toss the diced squash with olive oil, salt, and pepper; spread on a baking sheet and roast 20-25 minutes, until tender.
Cook the pasta
While the squash roasts, cook the chickpea penne according to package directions; drain and set aside.
Make the sauce base
In a saucepan over medium heat, whisk together the milk, Greek yogurt, garlic powder, mustard powder, and nutmeg; simmer 3-4 minutes until slightly thickened.
Melt the cheeses
Stir in the cheddar and parmesan until melted and smooth.
Combine
Add the roasted squash and pasta to the sauce; toss to coat everything evenly.
Season and serve
Season with additional salt and pepper if needed and serve warm.
Why this helps
High-protein comfort food
Chickpea penne, sharp cheddar, parmesan and Greek yogurt stack up to about 28 g of protein per serving, with roasted butternut squash adding fiber and natural sweetness. A weeknight-friendly comfort dish that also packs well for next-day lunches.
Nutrition facts
per serving · % DV- Calories 474 kcal24%
- Protein 27.5g55%
- Total Carbohydrate 49g18%
- Dietary Fiber 9.5g34%
- Total Sugars 6.7g13%
- Total Fat 21g27%
- Sodium 1042mg45%
Vitamins & minerals
- Iron 3.7mg21%
- Calcium 474mg36%
- Potassium 1022mg22%
- Vitamin C 15mg17%
*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).
Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.
Questions, answered
About 35–40 minutes total, including roasting the squash and cooking the pasta.
Yes. Assemble the mac and cheese, cover, and refrigerate overnight. Bake or reheat when ready to eat; add a little milk to loosen the sauce if needed.
You can use plain cottage cheese blended until smooth, or a plant-based yogurt alternative for a dairy-free option.
Yes — each serving has about 28g of protein (USDA FoodData Central ingredient math), well above the FDA "high protein" bar of 10g per serving.
Freeze in a sealed container for up to two months. Thaw overnight in the fridge and reheat gently, stirring in a splash of milk to restore creaminess.
Yes — the sauce works with any short pasta, but the protein per serving will drop since the chickpea penne contributes a large share. Add extra Greek yogurt or a handful of white beans to compensate.
Made it? Rate it.
No ratings yet. Be the first to rate “High Protein Butternut Squash Mac and Cheese Recipe”.
Tap a star to rate.
Same nutrients, different dish
You might also like
5 min410 kcal1 servings
Greek Yogurt Breakfast Bowl
Thick Greek yogurt with berries, chia, almonds and honey. 24g protein, 320mg calcium and 0.9mcg B12. A 5-minute breakfast that actually keeps you full.
490 min460 kcal1 servings
Berry Overnight Oats
Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.
45 min371 kcal4 servings
Broccoli Cheddar Quinoa Bake
All the comfort of broccoli-cheddar soup, baked into a golden, sliceable quinoa casserole. 22g protein and 355mg calcium per serving — the kids will ask for seconds.