Healthy Butternut Squash & Kale Mac & Cheese

Featured in Dinner.

Cozy up with this healthy twist on mac & cheese! Butternut squash adds creamy sweetness, while kale sneaks in some greens. Perfect comfort food.
valerie roby
Updated on Sat Aug 09 2025 at 01:14 PM
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Healthy Butternut Squash & Kale Mac & Cheese | Falfy

Okay, so, this butternut squash and kale mac and cheese. It's a whole thing in my kitchen. I remember the first time I attempted it. Picture this: rainy Sunday, Pinterest board open, feeling all ambitious. The kitchen smelled like roasted squash and burnt…something. Turns out, I’d totally spaced and left the garlic on too long. Oops. The smoke alarm went off, the dog started howling, and my husband wandered in looking bewildered. It wasn't exactly the idyllic scene I’d envisioned. But, even with the smoky garlic, that first bite? Pure magic. Honestly, it’s become a staple, a hug-in-a-bowl kind of meal. And I’ve only set off the smoke alarm twice since then, so, progress!

So, speaking of not always easy... one time, I totally forgot to drain the pasta. Yep. Butternut squash mac and cheese soup, anyone? It wasn't pretty, but hey, at least the dog enjoyed cleaning up the… spillage.

Ingredients

  • Butternut Squash: The star of the show! Roasted until sweet and tender, it's the creamy base of our dreams. I’ve tried using pre-cut, and honestly? It’s a lifesaver.
  • Kale: Sneaking in those greens! I know, I know, kale can be… divisive. But trust me, it wilts down beautifully and adds a nice earthy note. Spinach works too, if you're feeling rebellious.
  • Garlic: My love for garlic knows no bounds. Use as much as your heart desires. Freshly minced is the way to go, obviously. (Jarred garlic? We don’t talk about jarred garlic.)
  • Nutritional Yeast: This is our cheesy secret weapon! It adds that nutty, cheesy flavor without any actual cheese. To be real, I was skeptical at first, but now I’m obsessed.
  • Whole Wheat Pasta: Because we’re going for healthy-ish, right? I like using shells because they hold the sauce so well. But any shape will do!
  • Milk: Use the good stuff. Don’t you dare use skim milk, just don’t. I usually go for almond milk, but any plant-based milk works.

Instructions

Step 1: Roast the Squash
Preheat oven to 400°F. Peel and cube that squash (or use pre-cut, you smart cookie). Toss with olive oil, salt, and pepper. Spread it out on a baking sheet this is the part where I always try to cram too much on and end up with steamed squash instead of roasted. Learn from my mistakes! Roast for about 25-30 minutes, or until tender and slightly caramelized. The smell? Divine.
Step 2: Cook the Pasta
While the squash roasts, cook your pasta according to package directions. This is where I always forget to salt the water, so don’t be like me. Once it's cooked, drain it (unlike that one time… shudder).
Step 3: Sauté the Kale and Garlic
Heat some olive oil in a large pan over medium heat. Add the minced garlic be careful here, I’ve burned the garlic more times than I can count! Sauté for a minute or two until fragrant, then add the chopped kale. Cook until wilted.
Step 4: Blend It All Up
Add the roasted squash, cooked pasta, milk, and nutritional yeast to a blender (or use an immersion blender, if you’re fancy like that). Blend until smooth and creamy. If it’s too thick, add a little more milk. Too thin? Just cook it down on the stove for a few minutes. Easy peasy.
Step 5: Season and Serve
Pour the creamy, cheesy goodness into a pot and season with salt, pepper, and any other spices you like. This is where I usually make a mess, but it’s always worth it. Serve it up and enjoy!

I made this after a particularly rough day once. Curled up on the couch with a big bowl of this mac and a cheesy movie, I felt like I could conquer the world (or at least, the dishes). It’s those little moments, right?

Storage and Reheating Tips

This stuff is even better the next day! Store it in an airtight container in the fridge for up to 3 days. I microwaved it once and the sauce separated so don’t do that lol. Reheat it gently on the stovetop with a splash of milk for the creamiest results. Pro tip: add a little extra nutritional yeast when reheating for a cheesy boost!

Pro Tips & Variations

Feeling adventurous? Add some roasted vegetables like broccoli or cauliflower. I tried adding roasted red peppers once, and it worked… kinda. The flavor was good, but the color was…interesting. For a fancier version, top it with toasted breadcrumbs or some crumbled goat cheese (because sometimes a girl needs real cheese). In the fall, I love adding a sprinkle of nutmeg or cinnamon it just screams cozy.

What to Serve It With

This mac and cheese pairs perfectly with a simple green salad, a glass of wine (or, let’s be real, a big mug of tea), and your favorite comfy blanket. For a truly indulgent experience, garlic bread is non-negotiable. Because, carbs. This dish and a cheesy rom-com? Yes, please.

Final Thoughts

This butternut squash and kale mac and cheese isn’t just a meal; it’s a feeling. It’s comfort, warmth, and a reminder that even on the craziest days, there’s always something delicious waiting for you. How do you make mac and cheese your own? Share your secrets in the comments!

Frequently Asked Questions

→ Can I make this ahead of time?

Totally! You can roast the squash and cook the pasta a day ahead. Then, just combine and blend everything when you’re ready to eat. This saved me on a weeknight when I was feeling extra #momlife exhausted.

→ What if I don't have nutritional yeast?

I’ve used grated parmesan in a pinch. It’s not quite the same, but it works! You could also try a little bit of white miso paste for that umami flavor.

→ My sauce came out too thin/thick. Help!

Been there! Too thin? Simmer it on the stove for a few minutes. Too thick? A splash of milk or pasta water will do the trick.

→ How long does this really last in the freezer?

It freezes surprisingly well for up to 2 months. Thaw it overnight in the fridge and reheat gently on the stovetop. Don't use a flimsy container, or you'll get freezer burn. Trust me.

→ Can I add other veggies?

Go for it! I love adding mushrooms or spinach. Broccoli works too! Just make sure to roast or sauté them before adding to the sauce.

Healthy Butternut Squash & Kale Mac & Cheese

Cozy up with this healthy twist on mac & cheese! Butternut squash adds creamy sweetness, while kale sneaks in some greens. Perfect comfort food.

Prep Time
20 Minutes
Cook Time
30 Minutes
Total Time
50 Minutes

Category: Dinner

Difficulty: Beginner

Cuisine: American Comfort Food

Yield: 6 Servings

Dietary: Vegetarian

Published: Sat Aug 09 2025 at 01:14 PM

Ingredients

→ Main Ingredients

01 1 medium butternut squash, peeled, seeded, and cubed
02 1 bunch kale, chopped
03 1 pound whole wheat pasta (shells recommended)
04 1 cup plant-based milk (almond milk preferred)

→ Flavor Boosters

05 4 cloves garlic, minced
06 1/2 cup nutritional yeast
07 Olive oil
08 Salt and pepper to taste

→ Finishing Touches

09 Toasted breadcrumbs (optional)
10 Crumbled goat cheese (optional)

→ Optional Extras

11 Roasted broccoli or cauliflower florets
12 Nutmeg or cinnamon (for fall)

Instructions

Step 01

Preheat oven to 400°F. Toss cubed butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, or until tender.

Step 02

Cook pasta according to package directions. Drain and set aside.

Step 03

Heat olive oil in a pan. Add minced garlic and sauté until fragrant. Add chopped kale and cook until wilted.

Step 04

Combine roasted squash, cooked pasta, milk, and nutritional yeast in a blender. Blend until smooth and creamy.

Step 05

Pour the mixture into a pot and season with salt, pepper, and any other spices. Serve hot, topped with optional toppings.

Notes

  1. Roast the squash in a single layer for even browning. Leftovers are great for lunch the next day, stored in an airtight container in the fridge. If you don’t have nutritional yeast, grated parmesan works in a pinch. For a special touch, serve with toasted breadcrumbs and a side salad.

Tools You'll Need

  • Baking sheet
  • large pot
  • blender or immersion blender

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Gluten-Free adaptable (use gluten-free pasta)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 400
  • Total Fat: 15g
  • Total Carbohydrate: 60g
  • Protein: 20g