⏱ 57 min totalButternut Squash Mac-n-Cheese
Per 1 serving · 249 g · 11 ingredients
of a 2,000 cal day
- Protein15g14% of calories
- Carbs65g59% of calories
- Fat14g27% of calories
At a glance
One serving of Butternut Squash Mac-n-Cheese (249 g) has 439 calories, with 15 g of protein, 65 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (31% DV), Vitamin A (30% DV) and thiamine (54% DV). Keep an eye on sodium and saturated fat, which provide 36% and 35% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Vitamin A30%
- Thiamine54%
- Riboflavin (B2)33%
- Niacin35%
- Folate (B9)44%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin C13%
- Vitamin B617%
- Vitamin B1211%
- Pantothenic acid14%
- Calcium19%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ strip Bacon
¼ tbsp Butter
⅛ cup, sliced Onion
⅝ cup elbow shaped Macaroni
¼ cup, cubes Butternut squash
⅛ cup Chicken broth
¹⁄₁₆ cup Evaporated milk
¼ oz Cream cheese- 🥄¼ tsp Salt
¼ large Apple
⅛ cup, shredded Cheddar cheese
Directions
- 1
Cook the bacon in a pan over medium heat until crispy. Drain on paper towels, chop, and set aside.
- 2
Melt butter in a skillet over low heat. Add onions and cook, stirring often, until caramelized, about 30 minutes.
- 3
Cook the pasta according to package directions. Drain and return to the pot over low heat.
- 4
Add butternut squash, chicken broth, evaporated milk, and cream cheese to the pasta. Stir to combine and season with salt.
- 5
Add the caramelized onions and apples to the pasta. Stir to combine, adding a tablespoon more broth or milk if needed. Cook until the squash is tender.
- 6
Just before serving, stir in cheddar cheese until melted. Top each serving with 1 tablespoon of chopped bacon.
- 7
If the mac and cheese becomes dry, add a tablespoon of water, milk, or broth to restore creaminess.
Vitamins & minerals
Amounts for 1 serving (249 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 272 μg | 30% |
| Vitamin C | 11 mg | 13% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 1 mg | 54% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 177 μg | 44% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 188 mg | 19% |
| Iron | 3 mg | 33% |
| Potassium | 465 mg | 10% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 270 mg | 39% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 28% |
| Manganese | 1 mg | 32% |
| Selenium | 48 μg | 87% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 292 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,515 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 82 μg | — |
| Serine | 1 g | — |
| Starch | 41 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 439 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Butternut Squash Mac-n-Cheese?
One serving of Butternut Squash Mac-n-Cheese (1 serving) has 439 calories, which works out to 177 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Butternut Squash Mac-n-Cheese high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Butternut Squash Mac-n-Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Butternut Squash Mac-n-Cheese?
830 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Butternut Squash Mac-n-Cheese?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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