Butternut Squash Pasta Sauce

This creamy butternut squash pasta sauce is absolutely perfect on pasta or in a creamy pasta bake. I call it a pasta sauce because that's how I usually use this sauce. However, I can imagine it being great with meat dishes, like roasted chicken or gammon too. The sauce is honestly so delicious I could eat it on its own, or make it thinner and call it soup! I explain how you can do that below. It's really easy to make, only requires 4 ingredients, and has that amazing taste of squash that we can't get enough of this time of the year.

What's great is that this sauce is almost all butternut squash, but you can't tell that there's any veg in here, so this dish is perfect for "sneaking in" extra veggies. It's also really low calorie, but because of the texture of the squash, it's so creamy and satiating, and it will keep you full for a long time.

This post may contain affiliate links. Read more about it in the privacy policy.

What do I need to make butternut squash pasta sauce?

• Butternut squash
• Dried sage
• Milk (Almond milk, soy milk, cow's milk or any other kind)
• Olive oil for cooking

How do you make butternut squash pasta sauce?

Peel and dice a medium butternut squash. Add to a baking tray, and add dried sage and olive oil. Combine and evenly coat all the pieces. Roast in the oven until the squash has softened, then move to a blender. Add milk gradually until you achieve your preferred consistency, about 2-3 minutes. Optionally, you can season with salt and pepper but I usually don't with this dish. Mix in with cooked pasta, and serve!

What to serve it with

Try serving butternut squash pasta with the following dishes:

• Air fryer breaded chicken
• Chicken marsala
• Roasted carrots and green beans
• Mozzarella stuffed mushrooms

Tips and substitutions

Dried sage - Sage goes so well with butternut squash, and I almost always use them together in savory dishes. If you don't like sage, or don't have access to it, you can always omit it. The sauce will still be nice and creamy.

Make it dairy free and vegan - Make sure to use a vegan milk alternative if you want this dish to be vegan. I have made this sauce multiple times, and honestly can't taste any difference between using cow's milk or almond milk. Regardless of milk preference, use an unsweetened milk for best results.

Storage - You can store the butternut squash sauce in an airtight container in the fridge for up to 5 days. Use leftovers on more pasta dishes, spread it on top of burgers, or add it to your oatmeal.

Make it as a soup - To make a great and easy butternut squash soup, follow this recipe and add more milk after blending. As more milk is added, the sauce will be colder, and you might have to move it to a sauce pan and heat it up a bit before serving. Alternatively, use it as a pasta sauce one day, and use the leftovers to make some soup!

Other pasta dishes

• Garlic basil pasta
• Minced beef pasta bake
• Chicken and pesto pasta

Recipe

Butternut squash pasta sauce

This creamy butternut squash pasta sauce is super healthy, creamy smooth, and naturally vegan and nut free. With only 4 ingredients required, it's a quick and easy meal to throw together, and a great way to add more veggies to your diet.

4.84 from 6 votes

Created by: Tonje

Print Recipe Pin Recipe Save Saved!

Prep Time 5 minutes mins

Cook Time 30 minutes mins

Course Dressing, Main Course

Cuisine International

Servings 4

Calories 105 kcal

Equipment

• Blender or hand blender

Cook ModePrevent your screen from going dark

Ingredients

  

1x2x3x

• ▢ 1 medium butternut squash
• ▢ 1 teaspoon dried sage
• ▢ 2 teaspoon olive oil
• ▢ 450 ml milk (I use almond milk)

Instructions

 

• Preheat the oven to 180°C.
• Peel and dice the butternut squash, and add to a baking sheet.
• Add olive oil and dried sage, and stir to evenly coat all the pieces.
• Add to the oven, and roast until the butternut squash is softened. This takes 15-30 minutes depending on the size of the squash chunks. Check regularly to prevent it from burning.
• Move the roasted squash to a blender, and add the milk. Blend until smooth, about 2-3 minutes.
• Optionally, season with salt and pepper. I usually skip this step as the sauce has enough flavor for my taste.

Notes

If you want to make a thinner sauce, gradually add more milk or water until you reach the desired consistency.

Dried sage - Sage goes so well with butternut squash, and I almost always use them together in savory dishes. If you don't like sage, or don't have access to it, you can always omit it. The sauce will still be nice and creamy.

Make it dairy free and vegan - Make sure to use a vegan milk alternative if you want this dish to be vegan. I have made this sauce multiple times, and honestly can't taste any difference between using cow's milk or almond milk. Regardless of milk preference, use an unsweetened milk for best results.

Storage - You can store the butternut squash sauce in an airtight container in the fridge for up to 5 days. Use leftovers on more pasta dishes, spread it on top of burgers, or add it to your oatmeal.

Make it as a soup - To make a great and easy butternut squash soup, follow this recipe and add more milk after blending. As more milk is added, the sauce will be colder, and you might have to move it to a sauce pan and heat it up a bit before serving. Alternatively, use it as a pasta sauce one day, and use the leftovers to make some soup!

Nutrition

Calories: 105kcalCarbohydrates: 22gProtein: 2gFat: 2gSaturated Fat: 1gSodium: 8mgPotassium: 660mgFiber: 4gSugar: 4gVitamin A: 19931IUVitamin C: 39mgCalcium: 93mgIron: 1mg

Keyword butternut squash, pasta

Tried this recipe?Mention @hintofhealthyfood or tag #hintofhealthy!