Pumpkin Mac and Cheese

* View or print the recipe only with the “Print Recipe” or “Jump to Recipe” links above.

But if you do, you’ll miss out on a lot of great info!

GfreeDeliciously is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Read our affiliate policy to learn more.

A creamy, healthy homemade Mac & Cheese that kids of all ages will love! Make this better-for-you macaroni and cheese dinner with a burst of Fall flavor using canned pumpkin puree and cheddar cheese for a bubbly good weeknight meal.

Kid-Friendly, Healthy, Homemade Pumpkin Mac & Cheese

Ready in about 30 minutes, this healthy macaroni and cheese recipe is full of pumpkin flavor and creamy, cheesy goodness, just waiting to make your dinner easy as pie!

closeup of pumpkin Mac & Cheese social share image

ABOUT THIS RECIPE (per serving)

Nutrition information is calculated using an ingredient database and should be considered an estimate.

Gluten FreeQuick & EasyHealthy Choices
Servings:  4
5 from 2 votes
Write a Recipe Review
Prep Time :5 minutes
Cook Time :25 minutes
Total Time :30 minutes
Course : Dinner, Entrée, Lunch
Cuisine : American
Diet : Gluten Free
Calories 543
Fat 29.3
Carbohydrates 54.9
Protein 22.4

IMPORTANT UPDATE: November 1, 2022

Please note that some ingredient links in this post may have been removed or changed from our original recipe published to reflect new affiliate partnerships.

If you have been searching for Fall-inspired recipes, stop right now, and add this Pumpkin Mac & Cheese to your comforting list of autumn dishes to make before pumpkin season is over.

Who knew pumpkin with macaroni and cheese could taste so good?

I’ll admit that at first, I was skeptical about the combination. But being a somewhat adventurous eater, I was all in for giving it a try. And I’m glad I did!

I found a creamy, cheesy easy 30-minute meal full of vitamins and great taste that is simply divine. It will forever be in my collection of must-make autumn foods. I promise you that you’re going to fall in love with just how tasty it is!

And it’s perfect for making when the days and evenings turn chilly, and we’re craving hearty meals.

Fall in LOVE ❤ with this #PumpkinMacAndCheese #OnePanMeal ! #EasyCleanup #gluten-free #dinner #CookingGfreeDeliciously @GfreeDeliciously

The Star Ingredient

With its slight hint of sweetness from the recipe’s star ingredient pumpkin and the inclusion of cheddar cheese and salt-free garlic herb blend seasoning, this healthy macaroni and cheese recipe has everything you could want in a dinner.

Of course, if you’re looking for a little more substance, the sweet and savory elements of this dish also lend itself to adding chicken or bacon.

Here’s what you’ll need to make it:

I like using Tinkyada gluten-free, organic brown rice penne pasta for this pumpkin mac and cheese over corn or bean-based gluten-free pasta but feel free to use any pasta you may have in your pantry. You can also use any shape of pasta. I prefer penne pasta because of the large hole in the center to hold the creamy sauce, but standard shells, large elbows, or any other pasta shape will work in this recipe. For gluten-eaters, any wheat-based pasta will work too!

You’ll add two tablespoons of butter to make the pumpkin cheese sauce. My preference is to use unsalted butter so that I have complete control of the overall taste. Without the added salt in the unsalted butter, the butter’s pure sweet cream taste comes through, and I’m able to add the exact amount of salt that I want in the recipe.

A little all-purpose flour will help thicken the cheese sauce. In gluten-free all-purpose flours, my top choices are Gf-Jules or King Arthur gluten-free, measure-for-measure flour. For gluten-eaters, you can use your favorite wheat flour.

I’ve used 2% milk that we always have on hand for the milk, but you could also use unsweetened almond milk, cashew milk, whole milk, or lactose-free milk in this recipe.

The starring role for this cheese sauce is 100% pumpkin puree! You can use your favorite canned pumpkin puree or make it yourself following this step-by-step how-to.

What could be better than the bold flavor of Wisconsin Sharp Cheddar Cheese in your Mac & Cheese?

I can’t talk about this recipe without highlighting the Garlic & Herb Blend seasoning that brings this recipe together. This seasoning blend adds a simple, delicious burst of garlicky flavor combined with the fresh good taste of basil, dill, and parsley in an outstanding supporting role to the pumpkin and cheese to finish the dish. With no unhealthy ingredients or additives, it’s a quick way to add robust flavor to this and so many other recipes!

Catch the G-Free Deliciously Wildtree Wednesday Replay!

Enjoy watching the #CookingGfreeDeliciously video, then click over to make all eight of the delicious recipes featured October Cooking Collection.

I touched on this above, talking about unsalted butter. In cooking, there’s a right and wrong way to use this kitchen seasoning staple called salt. And while I can write a whole post just about salt, getting the right amount of salt in a dish can be tricky. For most foods, salt comes down to personal taste, but it has to do with how and when it absorbs the salt. Here are a few tips:

  • As all experienced Italian cooks will tell you, it’s key to add the salt to the water before the pasta when cooking it. Then, use a ratio of one box (or bag) of pasta to one gallon of water and between two to three tablespoons of kosher salt unless you’re making homemade pasta, where the salt should go in the dough, not in the water.
  • Add salt at the beginning of the cooking process when cooking vegetables and meat so that it has time to penetrate it.
  • When making something that will reduce like sauces, soups, or stews, hold off on adding the salt until the liquid reduces to distribute the seasoning throughout it evenly. By holding off, the salt does not become more concentrated as the liquid reduces.
  • Sometimes it’s perfectly acceptable to wait until the very end to salt your food so that you get the exact flavor profile you like.
  • Lastly, here’s a little tip I learned when visiting the CIA at Greystone in St. Helena, CA, a few years back. When you add salt to anything, you’re just not adding saltiness, you’re adding a compound that acts to magnify the other flavors of your dish, and some of those flavors we just wouldn’t be able to taste without salt.

A sprinkle of the slightly nutty umami (pleasant savory) taste of parmesan cheese raises this mac and cheese above amazing for serving!

Just when you thought this recipe couldn’t get any better. Flavorful and delicious Pumpkin Mac & Cheese is a one-saucepan meal option that makes for easy cleanup too!

This recipe is also freezer-friendly for cooks in smaller households or anyone making lunchbox or dinner meals ahead. Cook the full recipe now (or double or triple it). Then divide the amount you’re not eating right away into freezer-safe microwave-safe containers in portion-size servings for an easy ready to heat and eat lunch or dinner. Before you want to eat it, thaw it in the refrigerator overnight, and heat in the microwave for 2-3 minutes!

Picture the recipe step-by-step...

Do you LOVE Mac & Cheese?

Try these other macaroni and cheese options:

Creamy Gluten-Free Mac and Cheese Four Ways

However much you make, creamy, cheesy, healthy, homemade Pumpkin Mac & Cheese is a quick and easy comforting autumn meal. I know you’re going to LOVE this healthier version with its naturally delicious ingredients. Enjoy!

Have you tried this recipe? Please comment. Click the blue-green comment bubble on the bottom left of your screen to jump to the comment area. I would love to hear!



Learn how to adjust the serving size, CLICK HERE

closeup of pumpkin Mac & Cheese social share image

Pumpkin Mac & Cheese

Kymberley @GFreeDeliciously
A creamy, healthy homemade Mac & Cheese that kids of all ages will love! Make this better-for-you macaroni and cheese dinner with a burst of Fall flavor using canned pumpkin puree and cheddar cheese for a bubbly good weeknight meal.
5 from 2 votes
Gluten FreeQuick & EasyHealthy Choices
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Dinner, Entrée, Lunch
Cuisine American
Servings 4
Calories 543 kcal


  • Saucepan
  • Strainer
  • Can Opener
  • Grater
  • Utensils (Measuring cups and spoons, whisk, rubber spatula)
Add Ingredients to Shopping List or Order them Online



  • Prepare pasta according to the package directions. Drain and set aside.
  • Melt butter in a large saucepan over medium heat. Whisk in flour and cook for 1 minute. Whisk in milk until smooth. Bring to a simmer (do not boil).
  • Whisk in pumpkin puree, cheddar cheese, and the garlic and herb blend. Stir frequently until the cheese is completely melted.
  • Gently fold in the cooked pasta — season with salt.
  • Serve with Parmesan cheese.


Calories: 543kcalCarbohydrates: 54.9gProtein: 22.4gFat: 29.3gSaturated Fat: 16.2gPolyunsaturated Fat: 1.6gMonounsaturated Fat: 8.3gTrans Fat: 0.6gCholesterol: 81.1mgSodium: 731mgPotassium: 497.7mgFiber: 5.5gSugar: 10.5gVitamin A: 1258.7IUVitamin C: 9mgVitamin D: 0.7µgCalcium: 589.5mgIron: 2.4mg
Keyword cheese, Mac n' Cheese, Macaroni and Cheese, pasta, pumpkin
Tried this recipe?Review it ! Or leave a comment. It’s super helpful for others and us!

Recipe Card powered by WP Recipe Maker | Nutrition by NutriFox

(Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.)

Copyright © 2017-2022 Kymberley Pekrul | GfreeDeliciously | gfreedeliciously.com | All content and photographs are copyright protected. The sharing of this recipe is both encouraged and appreciated. However, copying and/or pasting full recipes to any social media is strictly prohibited. Please read my Photo Use Policy for detailed guidelines and further clarification.

If you like this recipe, you might also want to try...




We promise not to spam you. Unsubscribe at any time.


Did you fix this recipe? Share your mealtime LVE

If you have given it a try, let us know how you like it!

Leave a comment below, share it, and rate it – it’s super helpful for other readers and us. Just click the blue-green comment bubble on your screen’s bottom-right to jump to the comment area.

And as always, don’t forget to take a picture and tag it #CookingGfreeDeliciously on Instagram. We love seeing what you cook up!


Where there's a whisk, there's always a way to enjoy it gluten-free...

Kymberley @gfreedeliciously

Kymberley @gfreedeliciously

Hi, I'm Kymberley, the creator of GfreeDeliciously and the Amazing, Glorious Journey Programs. I pray that my work will inspire you to honor your body through God and Good Food from the inside out, all while enjoying your Amazing, Glorious Journey!

I'd love to hear your thoughts...

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments
Take a peek at the behind
G-Free Deliciously

Being creative, cooking, fresh veggies, the violin, decorating for holidays, sewing, hand-quilting, cowgirl boots, country music, fresh herbs in pots, blowing dandelions to the wind, walking barefoot in the grass, hanging out with eclectic interesting people, reading, writing, warm lazy summer days, and yoga!

Gluten, cilantro, mixed vegetables (the frozen kind I grew up with), negativism, rudeness, narcissism, overstaying a welcome,
not helping out, liars, promiscuity, cockiness, know-it-alls, being overly-dramatic, goal-less-ness, poor hygiene, chauvinism, lacking a sense of humor, excessive competitiveness, Laziness, horrifying spellers, people-bashing, criticism and mockery of others and their beliefs, flakiness (because flaky people are really unappealing), more swagger than substance, people who constantly manage others (those folks who think they have all the answers…)

Lambrusco, my iPad, popcorn suppers, dark chocolate, cookbooks, Almond-Rocca, historical romances, sun-bathing, weekend coffee with a good book in bed, PBS cooking shows, romantic comedies, cozy sweaters, fuzzy socks, and fragrant bubble baths with soft music and wine…

Say please and thank you, LAUGH, Pray often, ENCOURAGE others, Be KIND, HONEST, HAPPY, Keep your PROMISES, Be GRATEFUL, Wash your hands, FORGIVE yourself and others, LISTEN, Have FAITH, Be CONFIDENT, Honor your parents, CHERISH your children and grandchildren, TREASURE your family, ABIDE in GOD’s love, Be POLITE, Guard your HEART, SEEK your purpose, FEED your mind, body and soul, Be HOPEFUL, Resist temptation, Lay your burdens down, TRUST your gut, CONNECT with nature, Know that GOD made you perfect just the way you are, SERVE others, LIVE to love, Be COURAGEOUS, Shine bright, OPEN your mind, RESPECT differences, HONOR your inner hunger, SING loud, Be PROUD of who you are, Practice PATIENCE, Never give up, WEATHER the storms of life, Say I love you, LOVE one another

  • I’ve traveled to 32 states in the USA where I’ve enjoyed the food, history, people and the local culture while visiting.
  • Among the states, I’ve lived in are Arizona, California, Michigan, and Wisconsin.
  • My favorite island is Maui.
  • I’ve also been to Canada and Mexico.
  • I rode horses as a kid, and barrel-raced.
  • I broke my neck when I was 18 and went to senior prom in a neck brace.
  • As a little girl, I grew up living next door to my grandma and grandpa on a small lake in rural southern Michigan.
  • The first thing I learned to cook was pancakes.
  • The craziest thing I ever made was mint-flavored green cupcakes when I was 13. My family didn’t like them much…

Share the L♥VE

Thanks for stopping by

Kymberley @gfreedeliciously
Coach | Cook | Creator | Publisher

I'm so happy you're here,

I’ve always loved food. I’ve loved to think about it, write about it, and talk about it. Then suddenly, one day, everything I thought I knew about nourishing my body changed when I discovered I was celiac. So, I re-learned how to eat, cook, and navigate through life gluten-free – trusting God and His plan for me.

Gfree cooking, health, and wellness ARE now my life. And this little corner of the internet is where I share what I’ve learned – Where my passion IS to nourish everyday GfreeDeliciously!


Signup for a FREE Basic Pass +eNEWS UPDATES

GfreeDeliciously's Playing with Food

An artful gluten-free home, health, and cooking eNewsletter with recipes and more – for all food lovers gathered at the same table…

Learn more about our SUBSCRIPTION PLANS!


- Most Popular Right Now -


Follow Me

When You Support

Our Advertisers

You Support Us

Thank You!

Disclaimer: Please note that some of the links on this page are affiliate links and I will earn a commission if you purchase through those links. I use all of the products listed and recommend them because they are companies that I have found helpful and trustworthy. Please let me know if you have any questions! More about affiliate links HERE…

Bringing you an Alway Gluten-Free
Better Food Experience!









300 x 250 logo




Clean Eating
(for real life)

Get the ULTIMATE Guide to
Shopping for CLEAN FOOD & Buying Organic Food in the Market!

On G-Free Deliciously

More to explore...

Jalapeno Deviled Eggs

Jalapeno Deviled Eggs

Great for picnics, potlucks, or holidays, this recipe for Jalapeno Deviled Eggs adds a slightly spicy bite to classic deviled eggs with its updated jalapeno

Read More »
Gluten-Free Etiquette for Hosting Great Summertime Parties and BBQs!

4th of July Recipes

At G-Free Deliciously, we are a big believer in living life without restrictions. And when celebrating the 4th of July, what better way to honor

Read More »
Come back for new recipes weekly...

Powered by WishList Member - Membership Software

Would love your thoughts, please comment.x



FREE when you sign up!

For our Playing with Food eNewsletter on GfreeDeliciously


GfreeDeliciously's Playing with Food

An artful gluten-free home, health, and cooking eNewsletter with recipes and more – for all food lovers gathered at the same table…

NO Need to Look for Your Calculator:

Adjusting the serving size of recipes is easier than you may think.

To change the number of portions that a recipe makes go to the “Servings” quantity in the recipe section below. Hover over the servings amount and a slider box will appear above the amount. Slide the toggle to adjust the desired number of portions you want to make. Please note that when adjusting the serving amount the ingredient measures will change to decimal equivalents. Need help with cooking and recipe conversions? Head over to Good Cooking’s Cooking & Recipe Conversions Guide for their online collection of helpful links!

Get a FREE Basic Pass

To unlock a whole lot of free stuff...


FREE when you sign up!

For our Playing with Food eNewsletter on GfreeDeliciously


GfreeDeliciously's Playing with Food

An artful gluten-free home, health, and cooking eNewsletter with recipes and more – for all food lovers gathered at the same table…

Click to Print Recipe

The “Print Recipe” link above will ONLY WORK on a recipe page.