•  prep time: 25 MINS
  •  cook time: 5 MINS
  •  total time: 30 MINS
  •  yield: 68 SERVINGS


This healthier Butternut Squash Mac and Cheese recipe is made with lots of good-for-you squash, it’s easy to make in just 30 minutes, and it’s SO cozy and creamy and delicious.  See notes above for possible ingredient add-ins.

             Butternut Squash Mac and Cheese Recipe


  • 4 tablespoons butter (or olive oil)
  • 24 fresh sage leaves (optional)
  • 6 large cloves garlic, minced
  • 2 pound (about 8 cup) diced butternut squash*
  • 3 cup vegetable stock (or chicken stock)
  • 2 pound uncooked pasta (I used shells)
  • 4 cup whole milk
  • 16 ounce good-quality sharp cheddar cheese, shredded*
  • fine sea salt and freshly-cracked black pepper, to taste


  1. Bring a large pot of generously-salted water to a boil.
  2. Meanwhile, heat the butter in a separate large sauté pan until melted.  Add the sage leaves (if using) and sauté for 1-2 minutes until crispy.  Transfer the sage leaves to a separate plate and set aside.
  3. Add the garlic and sauté for 1 minute, stirring occasionally.  Then add in the butternut squash and vegetable stock and stir to combine.  Continue cooking until the stock reaches a simmer.  Reduce heat to medium-low, cover and cook for 10 minutes, stirring occasionally, until the squash is tender and mashes easily with a fork.
  4. Transfer the squash mixture to a blender.  Add in the milk and give the mixture a quick stir.  Then very carefully (I recommend slightly opening the cap on the blender lid, so that excess steam can escape) pulse the mixture until smooth.
  5. Add the pasta to the boiling water and cook according to package instructions until al dente.  Reserve 1 cup of the starchy pasta water for later.  Then drain the pasta.
  6. While the pasta is cooking, return the butternut squash mixture back to the sauté pan over medium-high heat.  Add in the shredded cheddar cheese, and stir until it has melted into the sauce.
  7. Taste and season the sauce with salt and pepper as needed.  (I used about 1 teaspoon salt and 1/2 teaspoon black pepper.)
  8. Then once the pasta is drained, return it to the stockpot.  Pour the butternut cheese sauce on top of the pasta, and toss to combine.  If the sauce is too thick, add in some of the hot starchy pasta water to thin it out.
  9. Serve warm, garnished with the crispy sage leaves if desired.


*Butternut squash options: The recipe above is written for raw butternut squash.  But if you happen to have pre-cooked butternut squash or canned butternut squash on hand, you can use it to save yourself some time!  You will need 1 pound of cooked squash, which is about 2 cups mashed cooked squash or one (15-ounce) can of butternut squash.  Just stir it into the garlicky butter, skip the step where you cook it for 10 minutes, and transfer the butternut mixture straight to the blender and continue on with the recipe as written.

*Shredding the cheese: I highly recommend purchasing a block of cheese and then shredded it yourself.  This will help the cheese to melt well.  (Pre-shredded cheeses are often made with an added coating that can cause clumping when added to a sauce.)

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By Admin

Welcome! I’m Anosh the owner and founder of Low Carb Diet World. I created this website back in 2013 as a way to save keto-low carb recipes and share them with others.