Mac and cheese is one of those dinners that always earns a cheer at our table, so it’s my favorite kind of recipe to give a little nutrition upgrade. Because frankly, if we’re going to be eating it, I want something that meets my fiber and protein needs just like any other meal, which is NOT always the case with mac and cheese. This version has two fiber-rich ingredients working behind the scenes: pumpkin and white beans. Together they blend right into the cheese sauce, adding a serious boost of fiber (10 g per serving!) without any overwhelming pumpkin flavor. It just tastes like the creamy, cheesy comfort food everyone already loves.
That’s exactly what I’m going for with meals like this. Familiar flavors, real whole-food ingredients, and enough fiber and protein to actually keep everyone full. Kids tend to love this, and if you’ve got little ones still warming up to new textures, you can always set aside some plain pasta and cheese sauce for dipping before you toss it all together.
Ingredients for Pumpkin & White Bean Mac and Cheese (makes 4 servings)
- 8 oz dry shell pasta
- 2 Tbsp olive oil, divided
- 1/2 medium yellow onion, diced
- 2 cloves garlic, chopped
- 1/2 tsp ground mustard
- Pinch of nutmeg
- 1/2 tsp salt
- 1 cup whole milk
- 1/2 cup pumpkin puree
- 1 cup white beans, rinsed and drained
- 4 oz (about 1 – 1 1/2 cups) cheddar cheese, shredded
- Parsley or red pepper flakes for topping (optional)
Ingredients for Pumpkin & White Bean Mac and Cheese
- Bring a pot of water to a boil and cook the pasta according to package directions. Drain and toss with 1 Tbsp olive oil.
- In a separate saucepan, heat the remaining 1 Tbsp olive oil over medium heat. Saute the onion, garlic, ground mustard, and nutmeg until the onion is soft and fragrant.
- In a blender, combine the onion mixture, pumpkin puree, white beans, milk, and salt. Blend until smooth.
- In the pasta pot, heat the blended sauce over medium heat. Add the shredded cheddar and stir until melted and smooth. Return the pasta to the pot, toss to coat, and serve immediately with a sprinkle of parsley.
Pumpkin & White Bean Mac and Cheese (High Fiber)
Ingredients
Method
- Bring a pot of water to a boil and cook the pasta according to package directions. Drain and toss with 1 Tbsp olive oil.
- In a separate saucepan, heat the remaining 1 Tbsp olive oil over medium heat. Saute the onion, garlic, ground mustard, and nutmeg until the onion is soft and fragrant.
- In a blender, combine the onion mixture, pumpkin puree, white beans, milk, and salt. Blend until smooth.
- In the pasta pot, heat the blended sauce over medium heat. Add the shredded cheddar and stir until melted and smooth. Return the pasta to the pot, toss to coat, and serve immediately with a sprinkle of parsley.
Notes
Recipe Notes
- Have extra white beans from the can? Stir them right into servings of mac for an extra boost of protein and fiber.
- Blending the sauce makes it silky smooth, so even texture-sensitive eaters won’t notice the pumpkin and beans.
- Serve immediately for the creamiest results. The sauce thickens as it sits, so add a splash of milk when reheating.
Storage Tips
- This meal is probably best texture-wise enjoyed fresh, but you can save leftovers if you’re okay with the sauce changing texture slightly.
- Refrigerator: Store in an airtight container for up to 4 days.
- Reheat: Warm on the stovetop or in the microwave, adding a splash of milk to loosen the sauce.
- Freezer: Cream-based sauces can change texture when frozen, so this one is best enjoyed fresh or refrigerated.
Nutrition Info (per serving):
504 calories, 19 g fat (8 g saturated), 64 g carbs (10 g fiber, 0 g added sugar), 21 g protein
Why You’ll Love This Pumpkin & White Bean Mac and Cheese
- Two secret fiber-rich ingredients: pumpkin and white beans
- Familiar, creamy, cheesy flavor everyone loves
- A serious fiber upgrade (10 g per serving) with no overwhelming pumpkin taste
- 21 g of protein per serving
- No added sugar
- Easy to keep portions plain for dippers and picky eaters
- Made with real, whole-food ingredients
FAQs
Can I taste the pumpkin?
Not really! The pumpkin blends right into the cheese sauce, adding creaminess and fiber without an overwhelming pumpkin flavor.
What white beans work best?
Great northern, cannellini, or navy beans all work beautifully. Just rinse and drain before blending.
Can I make this dairy-free?
You can experiment with a plant-based milk and dairy-free cheese. The pumpkin and beans still keep the sauce creamy.
How do I make this work for picky eaters?
Set aside some plain cooked pasta and a little of the cheese sauce for dipping before tossing everything together.
Can I add more beans?
Absolutely. Stir the extra beans from the can right into servings for even more protein and fiber, but more beans might make the sauce texture a little grittier from the extra fiber.
What pasta shape works best?
Shells are great for catching the sauce, but any short pasta shape will work.
More Fiber-Rich, Kid-Friendly Dinners You’ll Love
- Crispy Sheet Pan Black Bean Tacos
- Easy Creamy Sun-Dried Tomato Gnocchi with Spinach (One Pot Meal!)
- Easy Roasted Garlic Tomato Soup (One Pot Meal)
- Creamy Baked Pasta Primavera (Easy One-Dish Dinner)
- Easy BBQ White Bean & Chicken Skillet Quesadilla
- Quick & Easy Tofu Fried Rice Recipe (One Pan, 10 Minutes)
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