Sweet Potato Mac and Cheese Bake

Want to make meals that are both delicious and budget-friendly? Second Harvest’s Training and Education team is here to help! Their recent webinar on Planning Nutritious Meals on a Budget shared easy tips for stretching your grocery dollars, reducing food waste and getting the nutrients you need with whole grains, protein and veggies.

This sweet potato mac and cheese bake brings those tips to life, made with affordable pantry staples and flexible ingredients you can easily swap based on what you have.

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Ready to get cooking?

Here’s the recipe:

Serves: 6

Prep/Cook Time: 45 minutes

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Ingredients

• 3 cups dry whole grain macaroni (such as whole wheat or brown rice pasta)
• 2 medium sweet potatoes (about 1 lb), baked and mashed (about 2 cups puree)
• 1 cup cooked or canned white beans or red lentils, rinsed
• 2 cups chopped vegetables (such as frozen spinach, broccoli, or carrots)
• 500 mL low-fat milk or plant-based alternative
• 1 ½ cups shredded cheddar cheese (or a mix; sharp cheese adds more flavour with less)
• 2 tbsp flour or cornstarch
• 1 tsp mustard
• 1 tsp garlic powder
• Salt and pepper to taste
• Optional: ¼ cup nutritional yeast or breadcrumbs for topping

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Instructions

1. Preheat oven to 400°F. Bake sweet potatoes on a baking sheet for about 40 minutes, until soft. Let cool slightly. Cut open and use a spoon to scoop out the     flesh into a bowl. Mash with a fork or potato masher until smooth.
2. Cook whole grain macaroni according to package directions until al dente. Drain using a colander and set aside.
3. In a pot over medium heat, whisk together milk and flour using a whisk. Cook, stirring often with a spoon, until thickened (about 5 minutes).
4. Stir in mashed sweet potato, shredded cheese, mustard, garlic powder, salt and pepper using a spoon. Mix until smooth. Add beans or lentils and stir to combine.
5. Fold in cooked pasta and vegetables using a large spoon or spatula.
6. Transfer mixture to a greased 9x9-inch baking dish using a spoon or spatula. Sprinkle with breadcrumbs, nutritional yeast, or extra cheese if desired.
7. Bake at 375°F for 20–25 minutes, until bubbly and lightly golden on top.

Tips & Easy Swaps

• No dairy? Use a plant-based milk and skip the cheese or replace it with nutritional yeast for a cheesy flavour.
• Gluten-free? Choose gluten-free pasta and use cornstarch instead of flour to thicken the sauce.
• Using dried beans? Add a pinch of baking soda to the soaking or cooking water to help them soften faster and cook more evenly.
• Use what’s on hand: Frozen or canned vegetables work well and help reduce food waste.
• Boost flavour on a budget: A small amount of sharp cheese or extra seasoning goes a long way.

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