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Roasted Sweet Potato Mac and Cheese⏱ 80 min total
Recipes

Roasted Sweet Potato Mac and Cheese

Per 1 serving · 195 g · 16 ingredients

Calories
170
9%
of a 2,000 cal day
  • Protein
    5.1g
    12% of calories
  • Carbs
    25g
    58% of calories
  • Fat
    5.9g
    31% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Roasted Sweet Potato Mac and Cheese (195 g) has 170 calories, with 5.1 g of protein, 25 g of carbohydrates and 5.9 g of fat. Most of its energy comes from carbs (58% of calories). It is high in Vitamin A (39% DV), Vitamin K (139% DV) and riboflavin (b2) (59% DV). Keep an eye on sodium, which provides 24% of the daily value.

Per 100 g
87cal
low energy density
Protein per 100 cal
3g
Net carbs
22g
carbs minus fiber
Fiber
3.2g
3.2 g sugar

High in

20%+ of the daily value

  • Vitamin A39%
  • Vitamin K139%
  • Riboflavin (B2)59%
  • Niacin20%
  • Pantothenic acid20%
  • Iron21%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin C17%
  • Thiamine16%
  • Vitamin B614%
  • Folate (B9)19%
  • Calcium10%

Watch

20%+ of the daily value

  • Sodium24%

Ingredients

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

Directions

Prep 20 minCook 60 min
  1. 1

    Preheat oven to 400 degrees F. Place sweet potato cubes onto lightly greased baking sheet, drizzle with olive oil, season with salt and pepper. Place in preheated oven for 35-40 minutes or until tender, turning once half way through.

  2. 2

    Meanwhile, boil your pasta according to packaging instructions. Drain and place pasta back in the pot.

  3. 3

    In a medium bowl, combine lemon juice, dijon, garlic powder, chili flakes, nutritional yeast, olive oil, salt and pepper. Set aside.

  4. 4

    In a small pan, sauté mushrooms in coconut oil on medium heat for 5 minutes or until tender. Remove from heat and set aside.

  5. 5

    Remove sweet potatoes from oven (don’t turn off the heat) and add sweet potatoes to the bowl with all your seasonings and almond milk. Mash well, combining all ingredients. Don’t worry if you have a few clumps. If the mixture is a little too thick, add another splash of almond milk.

  6. 6

    Add macaroni noodles to the bowl, and fold all ingredients together. Spoon all into a casserole dish, top with mushrooms and place in the oven for 10 minutes.

  7. 7

    Remove and sprinkle freshly chopped parsley overtop. Enjoy!

Vitamins & minerals

Amounts for 1 serving (195 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A349 μg
39%
Vitamin C15 mg
17%
Vitamin D0.1 μg
1%
Vitamin E1 mg
4%
Vitamin K167 μg
139%
Thiamine0.2 mg
16%
Riboflavin (B2)1 mg
59%
Niacin3 mg
20%
Vitamin B60.2 mg
14%
Folate (B9)76 μg
19%
Vitamin B120 μg
1%
Pantothenic acid1 mg
20%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium101 mg
10%
Iron2 mg
21%
Potassium428 mg
9%
Magnesium29 mg
7%
Phosphorus90 mg
13%
Zinc1 mg
6%
Copper0.2 mg
26%
Manganese0.3 mg
14%
Selenium13 μg
24%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene3 μg—
Arginine0.2 g—
Aspartic acid0.4 g—
Beta carotene4,194 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose0.4 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.2 g—
Lycopene0.1 μg—
Lysine0.1 g—
Maltose0.3 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.5 g—
Proline0.3 g—
Retinol0 μg—
Serine0.2 g—
Starch14 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20.1 μg—
Vitamin D30 μg—

Burning 170 calories

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

  • 32min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Roasted Sweet Potato Mac and Cheese?

One serving of Roasted Sweet Potato Mac and Cheese (1 serving) has 170 calories, which works out to 87 calories per 100 g. That is about 8.5% of a 2,000-calorie day.

Is Roasted Sweet Potato Mac and Cheese high in protein?

Not especially. It has 5.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Sweet Potato Mac and Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Sweet Potato Mac and Cheese?

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

How much sugar is in Roasted Sweet Potato Mac and Cheese?

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

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