🧀 Healthy Mac & Cheese (No Mustard, Family-Friendly)

👨‍👩‍👧‍👦 Serves: 2 adults + 2 kids (4 servings total)

Prep time: 10 min | Cook time: 20 min | Total: 30 min

Ingredient	U.S. Measure
Whole-wheat pasta	10 oz (about 3 cups dry)
Butter	1 Tbsp
Whole-wheat or all-purpose flour	1 Tbsp
2% milk	1 ¼ cups
Low-sodium vegetable broth	½ cup
Pumpkin puree (or cauliflower puree)	1 cup
Shredded cheddar cheese	1 ½ cups (about 6 oz)
Chopped broccoli (or spinach/peas)	1 cup
Salt	pinch
Nutmeg or sweet paprika	optional, a small pinch

Cook the pasta:
Bring a large pot of salted water to a boil. Add pasta and cook until al dente (about 1–2 minutes less than package directions).
In the last 2 minutes, add broccoli. Drain and set aside.
Make the sauce:
In a medium saucepan, melt butter over medium heat. Stir in flour and cook for about 1 minute, whisking constantly to make a light roux.
Add milk and broth:
Slowly whisk in milk and broth until smooth. Keep whisking until the sauce starts to thicken (about 3–5 minutes).
Add puree and cheese:
Stir in pumpkin (or cauliflower) puree, then add shredded cheddar. Mix until melted and creamy. Add a pinch of salt and, if you like, a little nutmeg or paprika.
Combine:
Add cooked pasta and broccoli to the sauce. Stir until evenly coated.
Optional bake:
Transfer to an oven-safe dish, sprinkle with a bit of extra cheese or whole-wheat breadcrumbs, and bake at 350°F for 10 minutes until lightly golden on top.

Serving Size	Calories	Protein	Fat	Carbs	Fiber	Sodium
Adult (1 serving)	480 kcal	23 g	17 g	55 g	6 g	240 mg
Child (½ adult portion)	240 kcal	11 g	8.5 g	27 g	3 g	120 mg

Whole-grain pasta adds fiber and keeps you full longer.
Pumpkin (or cauliflower) adds vitamins and natural creaminess without heavy cream.
Reduced butter and cheese = lighter but still comforting.
Mild flavor perfect for kids, but adults can add spice on top (like chili flakes or black pepper).

Twin Mom Haven