Pumpkin High Protein Mac and Cheese
This decadent dish boasts of 24g protein and 10g of fiber in just 1 serving! Your average boxed mac & cheese or traditional recipe doesn’t even come close to those numbers. Try this pumpkin high protein mac and cheese recipe for a healthy take on a comfort food classic.
Nutrition in Pumpkin High Protein Mac and Cheese
Does the fall season have you craving pumpkin recipes? Well, this has got to be a win-win for you especially if you’re a mac and cheese lover too! Pumpkin Mac and Cheese combines two awesome favorites for many of us. Now that I satisfied two of your big loves, let me also share with you that this Pumpkin High Protein Mac and Cheese is brimming with nutrition.
Protein, Fat and Fiber
This healthy mac and cheese recipe is adjusted for more nutrient-dense ingredients. It uses red lentil pasta, oat flour instead of typical corn starch to thicken it, and, of course, contains pumpkin puree! In just one bowl you get a whopping 24 grams of protein and 10 grams of fiber!
I highlight the protein, fat, and fiber (PFF) because in my functional nutrition coaching practice, nearly everything I discuss will come back to following the PFF method. It is a simple framework for building meals and snacks to promote blood sugar balance, the fundamental process involved in weight management and metabolism overall.
You can read more about the PFF method with my free PFF Method Guide to download.
How to Add More Protein to Mac & Cheese
This Pumpkin High Protein Mac and Cheese recipe already boasts of 24g. What are other ways to add more protein to mac & cheese?
- Use Greek yogurt in the recipe
- Use red lentil pasta instead of other pastas. Wheat-based pastas, whether refined or whole wheat, contain about 6-7g protein per serving. Many gluten free pastas made from rice or corn contain very little protein. But red lentil pasta contains a whopping ~14g protein per serving! That’s simply from red lentils as the only ingredient.
- Add cooked chopped chicken or ground beef into the mac & cheese or on the side. Chopped bacon works great too!
- Add plain grass-fed whey protein into the sauce mixture while cooking it. Collagen protein powder might work too, but be sure to add over low heat, stirring well to avoid forming any clumps.
Find more of my healthy and easy meal recipes here!
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Recipe blog written by Jennifer Franzen, RDN | reviewed by Victoria Peck-Gray, RDN
Pumpkin High Protein Mac and Cheese
Ingredients
- 8 ounces Red lentil pasta dry
- 1 cup Cow's Milk whole; or milk of choice
- 2 tbsp Oat Flour see note below for quick DIY oat flour
- 1 tsp Garlic Powder
- 1½ tsp Dijon Mustard
- ¼ cup Parmesan Cheese grated
- 4 oz Cheddar Cheese shredded, about 1 cup
- 1 cup Pureed Pumpkin
- 1/2 tsp Salt or to taste
- 1/4 tsp ground Black Pepper or to taste
Instructions
- Bring a large pot of water to a boil and cook pasta as per the directions on the package. When finished cooking, strain and run under cold water immediately to prevent from overcooking.
- Meanwhile, heat milk in a saucepan over medium heat. Once the milk is steaming, whisk in the oat flour until all clumps are gone.
- Add the remaining ingredients and whisk until thoroughly combined. Turn down to low heat and cook until the sauce has thickened, about 2-3 minutes.
- Pour the pumpkin sauce over the pasta and mix well. Serve with an additional source of protein. Divide into bowls and enjoy!
DIY Oat Flour
- Simply add rolled or quick oats to a blender & pulse until flour consistency.
Notes
- 381 calories
- 24g protein
- 15g fat
- 10g fiber
- Serving Size: One serving is approximately 1 1/2 cups.
- Storage: Refrigerate in an airtight container for up to five days.
- Additional Flavors: feel free to add chili flakes, hot sauce, paprika, cayenne, oregano and/or rosemary, as you like.
- For More Protein: Add cooked diced chicken or ground beef.
- To Make It Dairy Free: Swap in unsweetened, unflavored non-dairy milk, dairy free shredded cheese, and swap in nutritional yeast for the Parmesan
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