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Close up of butternut squash pasta sauce on spaghetti.
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5 from 5 votes

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.
Prep Time5 mins
Cook Time30 mins
Course: Dressing, Main Course
Cuisine: International
Keyword: butternut squash, pasta
Servings: 4
Calories: 105kcal
Author: Tonje
Cost: Cheap


  • Blender or hand blender


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


  • 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.


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!


Calories: 105kcal | Carbohydrates: 22g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 660mg | Fiber: 4g | Sugar: 4g | Vitamin A: 19931IU | Vitamin C: 39mg | Calcium: 93mg | Iron: 1mg