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Creamy Macaroni and CheeseCreamy Macaroni and Cheese

Prepared by: Tammy Roberts,
Nutrition Specialist,

University of Missouri Extension

October 16, 2016


Yield: 8 servings (1 cup per serving)



  • Non-stick cooking spray
  • 12 ounces whole wheat macaroni
  • 1 (1˝ pound) butternut or acorn squash
  • 1/2 cup water
  • 6 ounces grated, reduced-fat sharp cheddar cheese
  • 1 (16-ounce) container nonfat cottage cheese
  • 1 cup nonfat milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup dry whole wheat breadcrumbs



  • Preheat oven to 375°F. Coat a 9-inch square baking dish and set aside.
  • Bring a large pot of water to a boil. Cook macaroni for 2 minutes less than package directions. Drain and set aside. Reserve pot for later. While pasta cooks, cut squash in half and scoop out seeds. Cut into large chunks. Place in microwave-safe bowl with water. Cover with plastic wrap. Microwave on high until tender, about 10 minutes. Let cool.
  • Peel cooled squash. Place in pot used to cook pasta. Mash with a fork. Add cottage cheese and milk. Stir until smooth. Add pasta, cheddar cheese, salt, and pepper. Stir until combined. Spread evenly in prepared baking dish. Sprinkle with breadcrumbs. Bake until breadcrumbs are browned and edges are bubbling, about 45 minutes.


  • To reduce cooking time, or when winter squash is not in season, use 2 (12-ounce) boxes of thawed frozen pureed squash in place of the fresh squash.
  • If you have a blender, use it to puree the squash, cottage cheese, and milk. This will give the sauce a smoother texture.
  • If you do not have a microwave, bake squash in the oven. Cut squash in half. Place cut side down in a baking dish with ˝ cup water. Bake at 375°F until tender, about 1 hour. Transfer to a clean cutting board to cool.


Nutrition information per serving (1 cup)

Calories: 320

Total Fat: 4.5g

Saturated Fat: 2.5g

Protein: 22g

Carbohydrates: 50g

Fiber: 6g

Sodium: 470mg



Source: Share Our Strength’s Cooking Matters Program


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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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Last update: Monday, October 03, 2016