Creamy Mac & Cheese Soup


A package of frozen pureed winter squash adds sweetness and good nutrition--namely vitamin A, potassium and fiber--to this soup version of a family favorite, mac and cheese. It also lends its orange color to the soup, making it seem cheesier without actually adding more cheese. Feel free to swap in your favorite shape of medium-size pasta for the elbow macaroni. Using convenience items like the frozen squash means that this healthy kid-friendly dinner takes just 30 minutes to prep.

Creamy Mac & Cheese Soup
Prep Time:
30 mins
Total Time:
30 mins
10 cups


  • 1 ½ cups whole-wheat elbow macaroni

  • 3 tablespoons unsalted butter

  • 3 tablespoons all-purpose flour

  • 2 teaspoons Dijon mustard

  • 4 cups low-sodium chicken broth

  • 1 (10 ounce) box frozen pureed winter squash, thawed slightly

  • 2 cups half-and-half

  • 1 (8 ounce) package reduced-fat cream cheese, cubed and softened

  • 1 ½ cups shredded Cheddar cheese

  • 2 teaspoons cornstarch

  • 2 teaspoons white-wine vinegar

  • ¼ teaspoon ground pepper

  • Sliced chives for garnish


  1. Cook macaroni according to package directions. Drain and set aside.

  2. Meanwhile, melt butter in a large pot over medium heat. Add flour and mustard and whisk for 2 minutes. Gradually add broth, stirring constantly. Bring to a boil.

  3. Add squash and return to a boil. Stir in half-and-half and bring to a simmer. Add cream cheese, whisking constantly until it is melted. Remove from heat.

  4. Combine Cheddar and cornstarch in a medium bowl, tossing to coat evenly. Slowly add the cheese to the soup, stirring constantly until melted. Stir in the macaroni, vinegar and pepper. Top with chives, if desired.

Nutrition Facts (per serving)

381 Calories
26g Fat
25g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 381
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 2g 8%
Total Sugars 5g
Protein 15g 29%
Total Fat 26g 33%
Saturated Fat 15g 74%
Cholesterol 74mg 25%
Vitamin A 7103IU 142%
Vitamin C 1mg 1%
Folate 38mcg 10%
Sodium 479mg 21%
Calcium 266mg 20%
Iron 1mg 7%
Magnesium 45mg 11%
Potassium 357mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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