By Mayo Clinic Staff

Dietitian's tip:

This lower fat version of macaroni and cheese gets its creamy texture and full flavor from pureed vegetables.

Number of servings

Serves 6
  1. High Fiber
  2. Healthy carb


  1. 1 teaspoon olive oil
  2. 1 yellow onion, diced
  3. 1 rib celery, diced
  4. 1 carrot, diced
  5. 1 clove garlic, minced
  6. 1/2 cup chopped cauliflower
  7. 1/2 cup diced yellow squash
  8. 1/2 cup diced butternut squash
  9. 1 1/2 cups low-sodium vegetable or chicken broth
  10. 2 tablespoons light soy milk
  11. 2 tablespoons wheat flour
  12. 2 ounces Parmesan cheese, grated
  13. 6 ounces shredded sharp cheddar cheese
  14. 12 ounces (dry weight) whole-wheat macaroni


Add oil to a large skillet and over medium-low heat slowly cook onion, celery, carrot, garlic, cauliflower and squash. Continue cooking until onions become translucent. Add broth and bring to boil.

Use a blender to puree in batches until completely smooth. Be careful with the hot vegetables and make sure to not overfill the blender. Return to heat and keep at simmer.

In a separate large skillet, combine soy milk and flour. Cook over medium heat for 3 to 5 minutes. Add hot vegetable puree, whisking constantly with wire whip. Bring to simmer.

Add 2 ounces grated Parmesan and 6 ounces shredded sharp cheddar cheese. Turn off heat and stir until cheese is melted.

Cook macaroni according to directions on package. Drain and combine with sauce. Serve on warmed plates.

Nutritional analysis per serving

Serving size: About 1 cup

  • Total carbohydrate 51 g
  • Dietary fiber 7 g
  • Sodium 330 mg
  • Saturated fat 7 g
  • Total fat 12 g
  • Trans fat 0 g
  • Cholesterol 34 mg
  • Protein 17 g
  • Monounsaturated fat 3 g
  • Calories 380
  • Added sugars 0 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Jan. 10, 2013