⏱ 85 min total

Gluten Free Butternut Squash Mac n' Cheese

Name: Gluten Free Butternut Squash Mac n' Cheese
Prep time: 20 min
Cook time: 65 min
Total time: 85 min
Yield: 1 serving
Ingredients: ⅛ medium (1 lb) Butternut squash; ⅛ dash Salt; 1 slice 12 oz pkg Turkey bacon; ⅛ dash Black pepper; 1 ¼ oz Quinoa veggie curls pasta; ⅛ cup Chicken broth; ⅛ tbsp Olive oil; ⅛ oz Goat cheese; ⅛ cup Parmesan cheese; ⅛ tbsp, leaves Thyme; ⅛ tbsp Rosemary; ⅛ tbsp chopped Chives

Per 1 serving · 155 g · 12 ingredients

Calories

260

13%
of a 2,000 cal day

Protein
11g
16% of calories
Carbs
37g
55% of calories
Fat
8.6g
29% of calories

Portion

At a glance

One serving of Gluten Free Butternut Squash Mac n' Cheese (155 g) has 260 calories, with 11 g of protein, 37 g of carbohydrates and 8.6 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (21% DV), Vitamin A (38% DV) and thiamine (94% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g

168cal

medium energy density

Protein per 100 cal

Net carbs

33g

carbs minus fiber

Fiber

3.9g

2 g sugar

High in

20%+ of the daily value

Protein21%
Vitamin A38%
Thiamine94%
Riboflavin (B2)73%
Iron30%
Phosphorus20%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin C14%
Niacin10%
Vitamin B613%
Vitamin B1214%
Calcium18%

Watch

20%+ of the daily value

Sodium20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 65 min

1
Preheat the oven to 400°F.
2
Cut the ends off the butternut squash, slice it in half, and remove the seeds. Place the squash on a baking sheet, spray with olive oil, and sprinkle with salt and pepper. Roast for 1 hour or until tender.
3
Cook the pasta according to package instructions and set aside.
4
In a nonstick skillet over medium-high heat, cook the turkey bacon until crispy, about 3-5 minutes per side. Let cool, then chop into bits.
5
Once the squash is cool, peel and cut into chunks.
6
In a blender, combine the squash, chicken broth, olive oil, goat cheese, Parmesan cheese, thyme, rosemary, and blend until smooth.
7
Pour the sauce over the pasta and mix well. Add the bacon bits and mix again. Season with additional salt and pepper if needed.
8
Garnish with chopped chives and serve.

Vitamins & minerals

Amounts for 1 serving (155 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	338 μg	38%
Vitamin C	13 mg	14%
Vitamin D	0.1 μg	0%
Vitamin E	1 mg	8%
Vitamin K	8 μg	7%
Thiamine	1 mg	94%
Riboflavin (B2)	1 mg	73%
Niacin	2 mg	10%
Vitamin B6	0.2 mg	13%
Folate (B9)	20 μg	5%
Vitamin B12	0.3 μg	14%
Pantothenic acid	0.3 mg	6%
Choline	3 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	185 mg	18%
Iron	2 mg	30%
Potassium	300 mg	6%
Magnesium	30 mg	7%
Phosphorus	143 mg	20%
Zinc	1 mg	8%
Copper	0.1 mg	10%
Manganese	0.2 mg	7%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	473 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	2,422 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	32 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 260 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

49min
Walking (3.5 mph)
31min
Cycling (moderate)
22min
Running (6 mph)
37min
Swimming laps

Common questions

How many calories are in Gluten Free Butternut Squash Mac n' Cheese?

One serving of Gluten Free Butternut Squash Mac n' Cheese (1 serving) has 260 calories, which works out to 168 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Gluten Free Butternut Squash Mac n' Cheese high in protein?

It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 16% 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 Gluten Free Butternut Squash Mac n' Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Gluten Free Butternut Squash Mac n' Cheese?

451 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Gluten Free Butternut Squash Mac n' Cheese?

2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (155 g)

Calories260

% Daily Value*

Total fat 8.6g	11%
Saturated fat 3.3g	16%
Trans fat 0g
Cholesterol 23mg	8%
Sodium 451mg	20%
Total carbohydrate 37g	13%
Dietary fiber 3.9g	14%
Total sugars 2g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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