Recipe Review: Sammi Haber Brondo’s Butternut Squash Mac&Cheese

You know what I like? Honest People with Real feelings and creative recipes. This is why when I saw Sammy’s description of this Butternut Squash Mac&Cheese recipe critiquing the habit of many people in the “nutrition” sphere taking a classic dish, swapping out all the ingredients that make it tasty for kale and lettuce, and still daring to call it the same name (looking at you “Lettuce Keto Cheeseburger” people), I was immediately on board.

Not that there is anything wrong with it per se, but there is a place and a time to enjoy “the real deal” , and not the “healthy alternative”. For Butternut Squash Mac & Cheese, the place and the time is Fall Season, so let’s see if this meal is healthy, and if we can enjoy it without damaging your diet.

If you want to find out about 5 High Volume Low Calorie Foods, check out my article!

Nutrition (per serving)

  • Calories: 668
  • Protein: 24 grams
  • Fat: 38 grams
  • Carbs: 60 grams

Look, this meal is not a low-calorie lettuce salad, but this is the whole point! Instead of staring terrified at the calories, let’s look at the bright sides of this recipe. It is full of healthy fats from cheese and olive oil, which will make you feel full for longer. Also, this meal has 24 grams of protein, which is pretty good for a “cheat” meal. Now, let’s take a look at some of the micronutrients in the meal.

Surprise surprise – this meal is full of micronutrients – because it is made from real ingredients, not processed junk. One serving of butternut squash contains:

  • 126% of the DV (Daily Value) for Vitamin C – Crucial element in your immune system, also an important part of your body’s collagen production, which makes your skin smooth
  • 88% of the DV for Vitamin A – Important for your vision and helps against acne.
  • 74% of Phosphorous’ DV – Crucial element of producing DNA and RNA, repairing tissue.
  • And all of the protein amino acids.

How to include this in your diet?

Sometimes, you need a break from low-cal meals, and indulge in real, good food – like this Mac&Cheese. But this doesn’t mean your diet should fly out of the window! In order to both enjoy a good meal and not “fly” off your diet, try my method – calorie saving.

If you know that any family or social event is coming up, where you will have to consume this beautiful Butternut Squash masterpiece (or any other high calorie meal!) try eating less calories before the event, to save some calories for the hearty meal. So if you are on a daily calorie budget of 1500, and you eat a big serving of this Mac & Cheese with a salad and some wine, which come out to 1000 calories, you are still left with 500 more calories left for the day.


This recipe, although not “low-cal” or “diet”, is definitely includable in any diet. My only question is to the author of the recipe herself – Sammy Haber. If you already accepted this is going to be an “unapologetic” Mac&Cheese, why did you use Olive oil instead of butter, which is more fitting for a Mac&Cheese?

Also, go check out Sammy and her website, because not only is she a wholesome individual with a great approach to food, but also a professional in her sphere and a registered dietitian.

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