Butternut squash mac n cheese is both diabetes friendly and a healthy option for diabetics instead of traditional mac n cheese.
Butternut squash is one of my favorites because it can be used in so many different dishes- soup, muffins, salads, mac n cheese, and more. The butternut squash based cheese sauce is full of vitamins, minerals, and disease-fighting antioxidants. This winter squash teams up with cottage cheese to create a fiber and protein rich sauce for your pasta.
Making Mac n Cheese Diabetes Friendly
Transforming traditional mac n cheese into a diabetic-friendly dish involves a few key substitutions. Using butternut squash as a base for the sauce creates a nutrient-dense alternative. Additionally, opting for whole grain or legume-based pasta can further reduce the carbohydrate content- more on picking your pasta below.
You can chose skin or whole milk based cottage cheese- I personally recommend using at least 2% or higher fat. Fat doesn’t make you fat- it adds flavor!
Diabetic Friendly Pasta
In case you missed my post last month I dove into the diabetes/lower carb friendly options for making pasta. Today we have a plethora of more nutritious options available- check out the chart in the post for nutrition breakdown and the full list.
Healthy Mac n Cheese for Diabetics
Mac n cheese is synonymous with comfort. Its creamy, cheesy goodness brings back childhood memories and offers a sense of warmth and satisfaction. Modifying this classic dish to suit diabetic needs ensures everyone can indulge in this comforting meal.
Butternut squash is a star ingredient in diabetic-friendly cooking. Rich in vitamins A and C, fiber, and antioxidants, it provides essential nutrients while maintaining a low GI. For diabetics, this means enjoying a hearty meal without the spike in blood sugar levels.
Butternut Squash Mac n Cheese
Ingredients
- 3 cups butternut squash peeled and roasted
- 12 oz pasta
- 1 tbsp olive oil
- 2 cloves garlic minced
- 1 medium yellow onion finely chopped
- 16 oz cottage cheese
- 1/2-1 cup milk for desired thinness
- 1/4 cup breadcrumbs optional
Instructions
- Heat oven to 425 degrees
- Prepare butternut squash
- Boil water and cook pasta according to package directions
- Heat olive oil in large pan
- Add onions and garlic, cooked until softened
- Once pasta is cooked al dente, drain and add to pan
- Combine cottage cheese and prepared butternut squash in blender
- Blend to desired consistency, adding milk as needed
- Combine pasta and sauce in pan until thoroughly mixed
- Transfer to 13x9 casserole dish
- Top with breadcrumbs
- Cook at 425 for 35-30 minutes or until breadcrumbs are toasted and casserole is heated through
Healthy Mac n Cheese for Diabetics
You can chose skin or whole milk based cottage cheese- I personally recommend using at least 2% or higher fat. Fat doesn’t make you fat- it adds flavor! Side note: Apparently Trader Joe’s makes a mean Butternut Squash Mac n Cheese but you can have this one- homemade, healthier, and more to share at a better price.
Pair your butternut squash mac n cheese with a side of leafy greens or a simple cucumber and tomato salad for a refreshing contrast. A diabetes diet does not need to be full of restrictions need not equate to bland meals.
Favorites like mac n cheese can still be enjoyed by diabetics by balancing your plate with a good mix of protein, carbs, and vegetables. With its rich, creamy texture and wholesome ingredients, this dish is sure to become a favorite in your culinary repertoire.
Squash is so Versatile
Squash is one of my go to ingredients, it’s so easy to sub pumpkin, butternut squash, sweet potatoes in for one another depending on what you have on hand. However I do recommend having squash as a regular grocery store staple. Since I use it often, here are a few of my favorite recipes featuring squash!
If you try this or any of my recipes, please let me know! And don’t forget to join my newsletter for more healthy recipes, nutrition info, and more!
