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    Home » Pasta

    Butternut Squash Pasta Sauce

    Posted: Sep 1, 2019 · Updated: Dec 7, 2020 by Tonje

    Jump to Recipe

    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.

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    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
    Close up of butternut squash pasta sauce on spaghetti.

    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.
    5 from 5 votes
    Created by: Tonje
    Print Recipe Pin Recipe Save Saved!
    Prep Time 5 mins
    Cook Time 30 mins
    Course Dressing, Main Course
    Cuisine International
    Servings 4
    Calories 105 kcal

    Equipment

    • Blender or hand blender
    Prevent your screen from going dark

    Ingredients
      

    • 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
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    Reader Interactions

    Comments

    1. Jere Cassidy

      September 02, 2019 at 8:50 pm

      5 stars
      This sauce looks so rich and creamy. This is a must-try for sure.

      Reply
      • Tonje

        September 02, 2019 at 9:06 pm

        It honestly is so good. Super creamy and delicious!

        Reply
    2. Patty at Spoonabilities

      September 02, 2019 at 9:21 pm

      5 stars
      This looks so delicious. I never thought of making a sauce with squash. Trying this recipe this week!!

      Reply
      • Tonje

        September 03, 2019 at 5:35 am

        I hope you like it!

        Reply
    3. Kelly Anthony

      September 02, 2019 at 9:42 pm

      5 stars
      This butternut squash pasta sauce has me excited for fall. A warm and creamy bowl of pasta sounds so comforting and delicious.

      Reply
      • Tonje

        September 03, 2019 at 5:36 am

        It's definitely an autumn dish! Hope you like it.

        Reply
    4. Elaine

      September 02, 2019 at 10:18 pm

      5 stars
      Oh my, the consistency of that sauce makes me so excited! I love how pasta looks with it, too. Time for me to recreate this one! 🙂

      Reply
      • Tonje

        September 03, 2019 at 5:36 am

        Let me know how it goes! 🙂

        Reply
    5. Chris Collins

      September 02, 2019 at 10:39 pm

      5 stars
      What a creative and delicious recipe! I'm such a fan of butternut squash so this pasta is right up my street!

      Reply
      • Tonje

        September 03, 2019 at 5:37 am

        I'm glad you enjoy it!

        Reply

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    Hi, I'm Tonje! I make easy and healthy everyday recipes that your family will love. Browse my recipe collection to discover new favorites, and make sure to let me know what you think!

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