Skip to main content

We're committed to keeping you and our caregivers safe. That's why we're requiring universal mask use, temperature checks, social distancing and visitor restrictions. Learn more. Have COVID-19 questions? Call 573.348.7419.

Health library

Back to health library

Pumpkin mac and cheese

  View step-by-step instructions Link to step-by-step instructions


Makes 6 servings.


Canola oil cooking spray

1/3 cup grated Parmesan cheese

1/2 cup panko breadcrumbs

8 ounces whole-wheat pasta

1 cup low-fat (1%) milk

1 tablespoon unsalted butter

1 tablespoon all-purpose flour

1 1/2 cups (2 1/2 ounces) sharp light (50%) 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)


  • Preheat oven to 375 degrees. 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 in colander, and set aside.
  • While pasta cooks, in microwave or small saucepan, heat milk 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, and stir until cheddar melts completely.
  • Mix in cooked pasta.
  • Spread mac and cheese in prepared baking dish. Sprinkle with breadcrumb and Parmesan cheese mixture over top.
  • Bake 15 to 20 minutes or until breadcrumbs are crisp and golden brown.
  • Serve immediately.

Nutrition information

Serving size: 1/6 of recipe. Amount per serving: 260 calories, 6g total fat (3g saturated fat), 38g carbohydrates, 14g protein, 6g dietary fiber, 230mg sodium.

Source: American Institute for Cancer Research

Related stories