Creamy High-Protein Pumpkin Sage Mac and Cheese (Creamy, Cozy & Guilt-Free!): Thanksgiving Bliss

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Introduction

If cozy fall vibes could be baked into a dish, this would be it. Say hello to your new autumn obsession: Creamy High-Protein Pumpkin Sage Mac and Cheese—a soul-warming comfort food that’s secretly packed with protein and bursting with cozy, savory flavor. Imagine everything you love about classic mac and cheese, but with a chic seasonal upgrade: velvety pumpkin purée, aromatic fresh sage, and a protein boost from cottage cheese and chickpea pasta. Trust us, this is the ultimate fall dinner glow-up you didn’t know you needed.

This recipe is perfect for anyone who wants that creamy, indulgent flavor without the heavy feeling afterward. It’s comforting, nourishing, and versatile enough for busy weeknights, meal prep Sundays, or your next Friendsgiving potluck. Whether you’re living that high-protein lifestyle, trying to sneak more nutrients into your comfort food, or just obsessed with all things pumpkin (guilty!), this dish checks every box.

Even better? It’s easily customizable. Go gluten-free with your fave alt pasta, swap in dairy-free cheese for a vegan twist, or add in crispy tofu or chicken for extra staying power. However you make it, this pumpkin sage mac is warm, creamy, and totally crave-worthy. And with its golden-orange glow and swoon-worthy cheese pull, it’s basically fall on a plate.

So grab your softest sweater, light that cinnamon candle, and let’s make some cozy magic in the kitchen.

Why You’ll Love This Recipe

Oh, where do I even start? This Creamy High-Protein Pumpkin Sage Mac and Cheese dish is not just special; it’s downright iconic! Let’s talk about what makes it stand out in every possible way:

1. 🍂 Seasonal AF – Pumpkin and sage scream autumn, making this the ultimate sweater weather meal.
2. Flexible: Whether you want to use gluten-free pasta, swap out cheese, or add some extra spices, this recipe can easily adapt to fit your needs. You can play around with ingredients, making it a blank canvas for your creativity!
3. Family-Friendly: Kids (and those young at heart!) love mac and cheese, and this pumpkin sage twist takes it to a whole new level without losing that nostalgic feel. It’s a hit with everyone and will have even the pickiest eaters asking for seconds!
4. Nutrition Boost: Pumpkin is packed with vitamins A, C, and fiber, so while it feels indulgent, you’re also sneaking in some health benefits. Plus, with sage’s array of antioxidants, you’re giving yourself and your family a flavorful treat that nourishes the body and soul.
5. High in Protein – Thanks to chickpea pasta, cottage cheese, and real cheddar, this cozy dish brings the gains and the flavor.
6. Budget-Friendly – Major flavor, minimal cost (check the breakdown below 👇).

This recipe is designed to please and impress—both your family and your palate will thank you! So get ready to snuggle up with a warm bowl of cheesy goodness this Thanksgiving!

Budget Information

Let’s talk money, hun! 🌟

Creating a spectacular dish doesn’t have to break the bank. Here’s a quick breakdown of ingredients that make up your Savory Pumpkin Sage Mac and Cheese along with their approximate costs:

• • 1 lb chickpea pasta (e.g. Banza): ~$4.00

  • 2 tbsp avocado oil (or unsalted butter): ~$0.50

  • 2 tbsp chickpea flour (or GF flour blend): ~$0.40

  • 2 cups unsweetened soy milk (or Fairlife milk): ~$1.20

  • 1½ cups reduced-fat sharp cheddar cheese (shredded): ~$2.25

  • ½ cup low-fat plain Greek yogurt (or cottage cheese): ~$0.75

  • ¼ cup nutritional yeast (optional): ~$1.00

  • 1 can (15 oz) pure pumpkin puree: ~$2.00

  • 1 tbsp fresh sage (or 1 tsp dried): ~$0.50

  • Spices (garlic powder, onion powder, salt, pepper): ~$0.25

  • Optional topping: cheese or almond flour breadcrumbs: ~$0.75

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  Approximate Total Cost: $13.60

  ✅ Still affordable for a protein-packed, seasonal meal that serves about 4 people generously. That’s roughly $3.40 per serving—way cheaper (and healthier) than takeout mac and cheese!

   

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Not only is this savory delight affordable, but it also uses common pantry staples that you probably have on hand. It’s perfect for large families or even leftovers for days! Grab your shopping list and get ready for a Thanksgiving feast that’s kind to your wallet!

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Why This Recipe Works

This recipe works wonders because of its seamless blend of flavors and textures—each spoonful offers a delightful contrast from the creamy cheese sauce to the delicate pumpkin essence. The creamy, cheesy sauce combined with the al dente pasta creates a balanced bite that is both comforting and indulgent.

Additionally, the sage brings a depth of flavor that transports you straight to autumnal bliss! Together, these elements create a symphony of savory notes that will have everyone raving. If you’ve ever tried a basic mac and cheese and thought it was missing something, this recipe fills that gap perfectly without overwhelming your taste buds.

Moreover, the method to achieve a luscious cheese sauce is foolproof: we’re making a simple roux (a mixture of butter and flour) that will thicken your sauce beautifully. We’ll whisk in the milk until it’s creamy dreaminess, then gradually add in the cheeses. Easy peasy! Just follow the steps and you can’t go wrong!

This dish is the embodiment of fall and Thanksgiving vibes, marrying comforting nostalgia with modern flair. Your new signature dish awaits!

Ingredients + Optional Substitutions

• • 1 lb (16 oz) chickpea pasta (e.g. Banza elbows or shells)

  • 2 tbsp avocado oil (or unsalted light butter)

  • 2 tbsp chickpea flour (or 1:1 gluten-free flour blend)

  • 2 cups (480 mL) unsweetened soy milk (or Fairlife high-protein milk)

  • 1½ cups (about 6 oz) reduced-fat sharp cheddar cheese, shredded

  • ½ cup (120 g) low-fat plain Greek yogurt (or blended cottage cheese for smoother texture)

  • ¼ cup (15 g) nutritional yeast (optional, adds savory depth and extra protein)

  • 1 can (15 oz) pure pumpkin puree

  • 1 tbsp fresh sage, finely chopped (or 1 tsp dried)

  • 1 tsp garlic powder

  • ½ tsp onion powder

  • ½ tsp salt, or to taste

  • ¼ tsp black pepper, or more to taste

  • Optional topping: ¼ cup shredded cheese or 2 tbsp almond flour breadcrumbs

Equipment

Grab your favorite tools for this mac-and-cheese extravaganza! You’ll need:

• Large pot for boiling pasta
• Large skillet or saucepan for making the cheese sauce
• Whisk for stirring up deliciousness
• Wooden spoon or spatula for mixing
• Measuring cups and spoons for precision
• Colander for draining pasta
• Baking dish (preferably 9×13 inches) for the final bake

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Step-by-Step Recipe Instructions

Get your taste buds ready! This recipe yields 8 servings of Savory Pumpkin Sage Mac and Cheese. Here’s how to create your autumn masterpiece:

1. Step 1: Cook the Pasta

   1. Fill a large pot with water and bring it to a boil.

   2. Add a generous pinch of salt and the 1 lb chickpea pasta.

   3. Cook according to package instructions—usually 6–8 minutes for al dente. (Do not overcook or it may get mushy.)

   4. Drain the pasta and set aside.

   📝 Tip: Toss pasta with a tiny bit of oil if you’re prepping it ahead to avoid sticking.

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   Step 2: Make the Roux

   1. In a large saucepan or deep skillet, heat 2 tbsp avocado oil over medium heat.

   2. Whisk in 2 tbsp chickpea flour. Stir continuously for 2–3 minutes to cook out the raw taste—this is your high-protein roux base.

   3. The mixture should bubble and darken slightly but not burn.

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   Step 3: Build the Sauce

   1. Slowly pour in 2 cups unsweetened soy milk, whisking constantly to avoid lumps.

   2. Simmer the mixture for 5–7 minutes, whisking often, until it thickens into a creamy sauce.

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   Step 4: Stir in Flavor + Pumpkin

   1. Add the 1½ cups shredded cheddar, ¼ cup nutritional yeast, and 15 oz canned pumpkin puree.

   2. Stir well until the cheese is completely melted and the sauce is smooth.

   3. Add in 1 tbsp fresh sage, 1 tsp garlic powder, ½ tsp onion powder, ½ tsp salt, and ¼ tsp black pepper.

   4. Let simmer for another 1–2 minutes, stirring frequently.

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   Step 5: Boost the Protein

   1. Lower the heat to medium-low.

   2. Gently stir in ½ cup plain Greek yogurt (or blended cottage cheese).

   3. Mix until fully incorporated, creamy, and glossy.

   📝 Tip: Don’t boil the yogurt—it may curdle. Keep the heat low.

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   Step 6: Combine + Bake

   1. Add the cooked chickpea pasta into the sauce and stir gently to coat every piece.

   2. Pour the mixture into a lightly greased 9×13-inch baking dish.

   3. Optional: Sprinkle the top with ¼ cup cheese or 2 tbsp almond flour breadcrumbs for a golden crust.

   4. Bake at 350°F (175°C) for 25–30 minutes, or until bubbly and lightly browned on top.

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   ⏱ Time Breakdown

   • Prep time: 15 minutes

   • Cook time: 30 minutes

   • Total time: 45 minutes 

      

     Nutritional Facts

Approximate nutrition per serving (based on 8 servings):

• Nutrient	Amount
  Calories	330
  Protein	22g
  Carbs	26g
  Fat	13g
  Fiber	6g
  Sugar	3g
  Sodium	320mg

   

  Dietary Tags: High-Protein, Vegetarian, Gluten-Free option, Can be made Dairy-Free (use plant cheese + DF yogurt), Comfort Food, Family-Friendly

Storage and Reheating Tips

If by chance there are any leftovers (though I doubt it!), here’s how to store and reheat your fabulous creation:

• Fridge Duration: Store in an airtight container in the fridge for up to 3 days. Ensure it is completely cooled before sealing.
• Freezer-Safe: Yes! You can freeze this delicious test for up to 2 months. Just freeze in portions for easy reheating!
• Best Containers: Glass containers with tight seals work best for both fridge and freezer storage.

Reheating Methods:

• Microwave: Place your serving in a microwave-safe dish, cover with a damp paper towel, and microwave for 1-2 minutes until warmed through. Stir occasionally!
• Oven: Preheat your oven to 350°F (175°C). Place in a baking dish and cover with foil to retain moisture. Bake for 15-20 minutes, until heated through.
• Stovetop: In a skillet over medium-low heat, add a splash of milk to the leftover mac and cheese and stir until warmed.

Shelf Life Details: Consume within 3 days if refrigerated or within 2 months if frozen for the best taste and quality!

Serving Suggestions

When your Savory Pumpkin Sage Mac and Cheese comes out of the oven, let it rest for 5-10 minutes—this allows it to set perfectly. Serve it warm and bubbly, either as a standalone star of the table or alongside a slice of roasted turkey! 🌟

Pair it up with:

• Crisp greens salad with a tangy vinaigrette
• Sweet cranberry sauce for a contrast
• Your favorite festive drinks like mulled wine or a refreshing apple cider

You can also offer beautiful garnishes like a sprinkle of freshly chopped sage on top or a drizzle of truffle oil to elevate your dish’s flair. Your guests will be begging for the recipe!

Reader Tips or Helpful Notes

Before you dive into making this phenomenal dish, here are ten fab tips inspired by my culinary besties who have tested this recipe to perfection:

1. Shortcut Me: Use rotisserie chicken in the mac for extra flavor.
2. Cheesy Upgrade: Feel free to throw in some cream cheese or gruyere for an extra creamy texture.
3. Herb Boost: Adding butternut squash puree alongside your pumpkin in equal parts can enhance the flavor depth!
4. Avoid Overcooking: Ensure you cook the pasta al dente since it’ll continue to cook in the oven.
5. Make Ahead: Prep your cheese sauce and pasta a day ahead, then mix and bake the day of Thanksgiving!
6. Freeze & Forget: If freezing, underbake it by 5 minutes, then finish baking when you reheat—it will stay perfect!
7. Flavor Boost: Toast your breadcrumbs before sprinkling on top for a nutty flavor!
8. Skip Baking: You can always serve it straight from the stovetop—deliciousness doesn’t have to be baked!
9. Cheese Variety: Try experimenting with smoked cheddar for a delicious twist!
10. No Sage? No Problem! You can use fresh thyme or even a hint of nutmeg for a different flavor profile!

Recipe FAQs

1. Can I make this mac and cheese vegan?
Absolutely! Use plant-based milk, vegan butter, and non-dairy cheese for a scrumptiously dairy-free dish.

2. How do I know when my cheese sauce is ready?
Once the sauce bubbles gently and coats the back of a spoon, you’re good to go!

3. Can I use homemade pumpkin puree?
Definitely! Just ensure it’s well-strained if it’s too wet to maintain creaminess.

4. What’s the best way to store leftovers?
Use an airtight container in the fridge for up to 3 days or freeze in portions!

5. Can I use other types of cheese?
Of course! Experiment with gouda, Monterey jack, or even feta for a unique kick!

Conclusion

Congratulations, fabulous foodies! You’ve just made the ultimate

, the perfect dish that is sure to become a cherished staple in your Thanksgiving celebrations! With every cheesy, savory bite, you’ll feel the genuine warmth and togetherness that this festive season embodies.

As you gather at the table this Thanksgiving, remember you’ve poured love into every step of this recipe, and it will shine through each delicious mouthful. Don’t forget to leave a review, share your masterpieces on social media, and tag your foodie friends! I can’t wait to see how you make this recipe your own, and if you have any questions, I’m just a comment away. Wishing you a joyous and delicious holiday filled with love, laughter, and, of course, plenty of pumpkin sage mac and cheese bliss! ✨💖 Happy Thanksgiving!

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