Fall Protein Pumpkin Mac 'N' Cheese
As the crisp autumn air settles in and the leaves turn golden, fall invites us to embrace all things cozy and comforting. The cooler days call for warm, hearty dishes that wrap you in a hug from the inside out. This month, we’re diving into the season with a creamy, dreamy Protein Pumpkin Mac 'n' Cheese that blends the rich, earthy sweetness of pumpkin with the gooey, cheesy goodness we all crave. Perfect for chilly evenings or a cozy gathering with loved ones, this recipe is your ticket to fall bliss.
Let’s dig in!
Total time: 30 Minutes | Prep Time: 10 Minutes | Cook Time: 20 Minutes
Servings: 5 | Category: Lunch/Dinner | Cuisine: American
Ingredients
1 can pumpkin puree
3 garlic cloves, minced
1/2 tsp salt
1 cup unsweetened almond milk, soy milk, or low-fat milk
1 cup 4% cottage cheese
1 1/2 cup low-fat shredded cheddar cheese
4 handfuls spinach
8 oz brown rice & lentil pasta (I use Trader Joe's)
Olive oil, drizzle
2 lb ground chicken, lean
2 tsp Italian seasoning
2 tsp garlic powder
Pepper, to taste
Sun-dried tomatoes - optional
Basil - optional
Bread crumbs & bacon - optional
Instructions
Preheat Oven: Preheat oven to 375°F (190°C).
Cook Pasta: Boil water, add salt, cook 1.5 cups gluten-free pasta until al dente (6-8 min). Drain and set aside.
Prepare Sauce Base: Heat 1 tsp olive oil in a skillet over medium heat. Sauté 1 tbsp minced garlic for 1-2 min. Add 1 cup pumpkin puree, 1 cup milk, 1/2 tsp salt, 1 tsp Italian seasoning, and 1/4 tsp garlic powder. Cook 3-4 min until simmering and thickened.
Add Dairy and Spinach: Reduce heat, stir in 1/2 cup cottage cheese and 1.5 cups spinach. Cook 2-3 min until spinach wilts. Remove from heat.
Cook Chicken: In a separate skillet, cook 5 oz ground chicken with 1/4 tsp black pepper over medium heat, breaking apart, until cooked (165°F internal), 5-7 min. Drain excess fat.
Combine Ingredients: Mix cooked pasta, sauce mixture, and chicken in a bowl.
Assemble Bake: Transfer to a small oven-safe dish. Top with 1/2 cup cheddar cheese, 1 tbsp sun-dried tomatoes, and 1 tbsp basil if using.
Bake: Bake for 15-20 min until cheese is melted and bubbly.
Serve: Cool for 5 min, serve warm with extra basil if desired.
Nutrition Facts:
600 calories | 30 g protein | 60 g carbs (46 g net) | 20 g fat | 14 g fiber
GF, high fiber, high protein
Tatum’s Recipe Hacks:
🍅 Looking for more veggies? Add chopped zucchini or cherry tomatoes
🎃 Watching your carb intake? Reduce pasta portion or serve pumpkin base over chicken breast.
Let’s work together! Want individualized meal and snack ideas that align with your nutrition and wellness goals?
Contact me at tatum@equilibriumnutrition.net for more questions.
Schedule your consult below!
Cheers to thriving together!
