Gluten-Free Pumpkin Mac and Cheese


Can you spot the roasted cauliflower? Sneak in some roasted vegetables under the cover of cheese and crisp topping to make this entree even more well-balanced.

I am not alone when I say, my favorite season is autumn. This morning, I dusted off and laced up my running shoes. Along with the sounds of quick steps and friction between my soles and the pavement, nothing beats the feeling of crisp, cool air in the pipes. What a rush!

As Martha Stewart’s beautifully decorated eggs signify the coming of Spring and Easter, so does Starbuck’s much celebrated Pumpkin Spiced Latte welcome fall and Thanksgiving in all its glory.

Gluten-Free Pumpkin Mac and Cheese

Yield: 4-6

An instant fall favorite. A delicious gluten-free pumpkin mac and cheese with an addictive crisp topping.


  • 1 pound gluten-free elbow macaroni
  • 3 Tbsp olive oil
  • 1 medium yellow onion, finely chopped
  • 2 garlic cloves, minced
  • 1/4 cup brown rice flour or gluten-free flour
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon nutmeg
  • pinch of allspice
  • pinch of cayenne pepper
  • 1 (12 oz) can evaporated milk
  • 1 cup gluten-free chicken broth
  • 1/2 cup pasta cooking water, as needed
  • 2 cups cheddar cheese
  • 1 (15 oz) cup unsweetened pumpkin puree
  • 1/2 cup low-fat greek yogurt
  • 1/2 cup gluten-free puffed crisp puffed-rice cereal, slightly crushed
  • 1/4 (1 oz) cup parmesan, grated
  • 1 Tbsp butter, melted
  • 1/4 cup parsley, chopped
  • butter for dish


  1. Preheat oven to 375F. Butter a 9x13-inch baking dish. Bring a large pot of water to boil.
  2. Heat oil in medium saucepan over medium heat. Add onion and garlic and cook until translucent, stirring frequently, for about 4 minutes. Add flour and cook, stirring constantly, for about 1-2 minutes. Add in pumpkin, mustard, nutmeg, allspice, cayenne pepper, stir until smooth.
  3. Whisk in milk and chicken stock until smooth, stirring frequently until smooth and thickened, about 4 minutes.
  4. Off heat, stir in cheddar until smooth. Whisk in greek yogurt until smooth. Season with salt and pepper to taste.
  5. Meanwhile, In a large pot of salted boiling water, cook pasta, according to package instructions. Drain and reserve 1/2 cup pasta cooking water. Return pasta to pot and stir in cheese sauce and add reserved pasta water as needed. Season with salt and pepper to taste. Transfer to baking dish.
  6. Microwave 1 Tbsp butter until melted, toss with cereal, parmesan and parsley. Sprinkle cereal mixture onto mixture and bake until sauce is bubbling and topping is golden and crisp, for about 25-30 minutes.


The cheese sauce will not break because this recipe uses evaporated milk.

Compared to typical mac and cheese, this recipe includes a reduced amount of cheddar cheese, because greek yogurt is added for creaminess and tangy-ness.

For leftovers, consider reheating a serving in a non-stick pan with a little butter. Cook until golden for added texture.

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