Butternut Squash Mac and Cheese is a delicious and low carb option to everyone's favorite comfort food, mac and cheese. Spiral-cut butternut squash is mixed with a creamy, cheesy sauce with a hint of nutmeg and baked for the perfect winter comfort food. It's a perfect vegetarian side dish and, with modifications, also works for people on keto as well as gluten-free diets.
My husband and I, along with thousands of other people I see online, are trying to eat a low carb diet and get back into shape for the new year. One of the things that we miss most of all are those pasta-laden comfort foods. Those foods just taste so good when the weather is cold and rainy outside, don't they? That's where my Butternut Squash Mac and Cheese recipe comes in handy.
It seemed kind of a long shot but I took the pasta out of the classic mac and cheese and subbed it with butternut squash spirals. What??!! Yep, I really did and it came out sweet, cheesy and satisfying. Maybe a little sweeter than your normal mac and cheese but the natural flavor of the butternut squash paired excellently with the cheeses and the little touch of nutmeg that I added.
Why butternut squash?
- It's a good source of fiber and antioxidants
- It's high in potassium, in fact, there's more potassium in squash than there is in a banan
- It also contains iron, Vitamin C, calcium and magnesium among other vitamins and minerals
- 1 cup provides your daily dose of Vitamin A
- Findings have found squash is beneficial for digestion, lowering blood pressure, increasing energy levels and contributes to healthy skin and hair.
This dish is not only low carb but with a few substitutions it's also keto-friendly and gluten-free. Plus it can be a great vegetarian option as well.
Check out the simple steps on how to make this healthy Butternut Squash Mac and Cheese.
- Preheat oven to 400 degrees and place spiral cut butternut squash on a large cookie sheet. Spray with nonstick spray and bake for about 7 minutes. This will cook it a little and help dry it out so it doesn't water down the mac and cheese.
- Turn down oven to 350 degrees.
- Melt butter in skillet and saute onions for 5 minutes.
- Whisk in flour.
- Gradually add milk, whisking until it's smooth and starts to thicken.
- Add a dash of nutmeg.
- Add cheeses.
- Stir well until melted and smooth.
- Toss in spiral cut butternut squash.
- Pour into baking dish sprayed with nonstick spray.
- Mix melted butter with grated parmesan cheese and panko crumbs. (Just sprinkle with parmesan cheese if on a keto diet and use a gluten-free bread crumb mixture for gluten-free diets)
- Sprinkle top of casserole with crumb mixture.
- Ready to bake for 30 minutes.
Just look at that bite of cheesy deliciousness! I'm drooling just looking at it!
I served mine last night with another ultimate comfort food, slow cooker Italian meatloaf, but I've also had it with Salmon with Red Pepper Sauce and Air Fryer Boneless Pork Chops. It's a total game changer. Enjoy!
More squash recipes
Summer Squash Galette - Sliced yellow and zucchini squash are layered on a bed of lemon ricotta then topped with caramelized onions and tomatoes and partially wrapped with a pie crust. A simple recipe that looks as good as it tastes.
Squash Casserole with Pimentos - Yellow squash is combined with cheddar cheese, bacon bits, pimento peppers, and Cheez-It crackers for a rich, delectable side dish that can accompany any meal. One of our favorites for Thanksgiving dinner.
Pumpkin Butternut Squash Soup - is a combination of butternut squash, pumpkin, and apple cider, spiced up with cinnamon & nutmeg. Perfect for the fall & winter days to come.
Butternut Squash Pilaf - is made with quinoa instead of rice and flavored with garlic and parmesan cheese.
Find even more healthy squash recipes here on 2CM!
Love quick & easy recipes? Follow me on Instagram, Facebook, Pinterest & Twitter for all the latest recipe inspiration! Plus join my email list here and receive a free e-book.
Butternut Squash Mac and Cheese
- 1 lb. butternut squash spiral cut
- 3 Tablespoons butter
- ⅓ large sweet onion chopped
- 3 Tablespoons all-purpose flour use almond flour for keto & cornstarch for gluten-free diets
- 1 ¼ cups milk cream or half ‘n half (I used almond milk)
- dash nutmeg
- Salt & pepper to taste
- 1 ½ cups cheddar cheese shredded
- 1 ½ cups gruyere cheese shredded
- ⅓ cup Panko crumbs leave off if on a keto diet or use GF bread crumbs for gluten-free diets
- 3 Tablespoon parmesan cheese grated
- 2 Tablespoons butter
- Preheat oven to 400 degrees.
- Spray a cookie sheet with nonstick spray and lay butternut spirals on sheet. Spray them with a light coating of nonstick spray.
- Bake in oven for 5-7 minutes. This will dry them out a little so the mac and cheese does not come out too watery.
- Turn oven down to 350 degrees.
- In a large skillet, melt butter and saute onions for 5 minutes.
- Whisk in flour until smooth.
- Pour in milk and stir until the liquid starts to thicken.
- Add nutmeg and salt and pepper.
- Stir in cheeses until melted and smooth.
- Add baked butternut spirals to cheese mixture and stir well.
- Pour mixture into a buttered casserole dish.
- Mix crumb topping by combining panko and parmesan cheese with melted butter.
- Stir well and sprinkle over top.
- Note: At this point you can place in refrigerator until you are ready to bake. Bake an extra 10-15 minutes if cold.
- Bake in oven for 30 minutes and serve hot.
This post has been updated and was first published on January 27, 2019.