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    Hungry Healthy Happy » Recipes » Sauces

    Creamy Butternut Squash Pasta Sauce

    Published: Jul 18, 2021 · Modified: Oct 17, 2021 by Dannii · This post may contain affiliate links · 57 Comments

    367 shares
    • 163
    Jump to Recipe
    Diet: Gluten Free / Low Fat
    Butternut squash pasta sauce with a text title overlay.

    You don't need to use cream to get a creamy pasta sauce - use butternut squash instead. With this Creamy Butternut Squash Pasta Sauce, you get that creamy comforting flavour, but with added vitamins too and not a cauliflower in sight. Creamy and comforting - what more could you want from a pasta sauce!

    A bowl of conchiglie pasta in a sauce with spinach.

    As soon as the temperature stars to drop, we make a lot of butternut squash dishes. It's a flavour just perfect for the colder months. There are many, many healthier creamy pasta sauces out there, but a lot of them use cauliflower (not that I am complaining). So, I thought I would give an alternative for those of you out there that aren't loving cauliflower.

    Butternut squash has a naturally creamy texture when blended, so we have put that to good use. If you don't usually like butternut squash, give this a try as it might just change your mind.

    Looking for some more simple pasta recipes? Why not try our Tuna Pasta Salad, White Bean Pasta or Greek Pasta Salad.

    Jump to:
    • Why you will love it
    • Ingredients needed
    • Step by step
    • Health benefits of butternut squash
    • Preparing a butternut squash
    • How to use the sauce
    • What to serve it with
    • FAQs
    • Extra tips
    • More butternut squash recipes
    • Recipe
    • Feedback

    Why you will love it

    • Creamy and delicious - This sauce is so rich and silky and gives indulgent creamy sauces a run for their money. Butternut squash is naturally creamy, and mixed with a little creme fraiche is takes it to the next level.
    • Nutrient dense - Creamy pasta sauces aren't usually the healthiest, but thanks to the butternut squash you get creaminess and lots of vitamins too.
    • Vegan option - We have used creme fraiche and Parmesan (for flavour). However, you could use a vegan alternative to creme fraiche (or use a splash of coconut milk) and either using a vegan alternative to Parmesan, or just leave it out.
    • Hidden vegetables - If you live with fussy eaters, pasta is usually a safe option. This is a great way to hide some vegetables in their meal. You could always blend some cauliflower in too.

    Ingredients needed

    All the ingredients needed for this recipe with text overlay labels.
    • Butternut squash - This is where all the creaminess from the pasta sauce comes from. Make sure you check out our tips below on how to chop a butternut squash.
    • Oil - We roasted the butternut squash in olive oil. Try to use the best quality that you can to give the best finished result.
    • Garlic - The base of any good pasta sauce. Save yourself some time by using frozen garlic.
    • Stock - Homemade stock is always best, but if you are using store bought stock, then try to use the best quality one you can, as you will taste the difference. If you are making this sauce for small children, then use a reduced salt stock.
    • Seasoning - We added some salt and pepper, and then a little pinch of cinnamon too. It really compliments the butternut squash and adds some depth and warmth to the sauce.
    • Creme fraiche - The majority of the creaminess comes from the butternut squash, but a little creme fraiche makes it extra creamy and freshens it up too.
    • Parmesan - Who doesn't love a cheesy pasta sauce? We added just enough to give it a boost of flavour, but you could leave it out if you preferred.

    A full ingredients list with measurements is in the recipe card below.

    Step by step

    One: Add the butternut squash, oil, cinnamon and salt and pepper to a roasting tray. Mix so all the cubes are coated and roast for 30 minutes.

    A large baking tray covered in cubes of butternut squash and oil.

    Two: Add the roasted butternut squash to a blender and blend until smooth.

    A blender jug containing cubes of roasted butternut squash.

    Three: Put the blended squash into a pan with the remaining ingredients and heat through (about 2 minutes).

    A saucepan containing blended butternut squash, cream, garlic and cheese.

    Health benefits of butternut squash

    Butternut Squash is very low in calories and contains no saturated fats or cholesterol. It is a good source of dietary fibre and it is often recommended by dieticians to help in the control of cholesterol.

    It is high in Vitamins A and B and has plenty of natural polyphenolic flavonoid compounds. They are also high in minerals such as iron, zinc, copper, calcium, potassium, and phosphorus.

    Preparing a butternut squash

    I know they look a bit intimidating, especially if you have not chopped one up before, but it is actually pretty easy. First you want to chop off the top and bottom ends of the squash, so that both ends are flat.

    Slice it in half around the middle and using a heavy duty peeler or knife, peel off the skin in downwards strokes. You want to peel until you see orange flesh (no green lines left).

    Once you have peeled both halves, slice the flatter half in two to reveal the seeds. Take a spoon and scoop out the seeds (keep them to roast too – great as a snack). Chop the butternut squash in to cubes.

    Read a full guide on How To Peel And Cut A Butternut Squash which takes you through the process step by step.

    A whole butternut squash and a chef's knife on a wooden chopping board

    How to use the sauce

    We like to keep it simple and stir the butternut squash pasta sauce through some cooked pasta with spinach wilted in to it. It's great with gnocchi too. We also use this sauce as a base for hidden vegetable mac and cheese. Just melt some cheese in to the sauce and serve with macaroni. You could even bake it with extra cheese on top.

    For an added protein boost, serve with some grilled chicken breast, fried king prawns or some chickpeas. Finish is off with a sprinkle of Parmesan, or vegetarian/vegan alternative and it is perfect.

    What to serve it with

    We always try to serve vegetables on the side of every meal and we have some great vegetable dish dishes for you to try:

    • Slow Cooker Brussels Sprouts
    • Garlic and Parsley Roasted Carrots
    • Beetroot and Goats Cheese Salad
    • Balsamic and Garlic Roasted Cauliflower
    • Roasted Lemon Asparagus
    • Slow Cooker Green Beans
    • Roasted Garlic and Herb Mushrooms
    • Baked Carrot Fries
    Cooked conchiglie pasta in a butternut squash sauce with wilted spinach and Parmesan shavings.

    FAQs

    Do you need to roast the butternut squash first?

    Yes, if you want to have a more intense butternut squash flavour, then we recommend roasting it first and then adding it to the blender with the stock and blending until smooth. It is still delicious without roasting it though, you can just boil it for 15 minutes.

    How to make it butternut squash pasta sauce creamier?

    If you want to make this even creamier, then you can stir through some cream cheese. It really doesn't need it though, as it is creamy enough without it.

    How can I thicken my sauce?

    If your sauce is too thin, then you can thicken it by either adding a little cornflour, or just adding more parmesan - which is our preference.

    Is butternut squash pasta sauce gluten free?

    As long as you use a gluten free stock cube, then this is a great option for a gluten free pasta sauce.

    Can I double this recipe?

    Yes, this recipe can easily be doubled and it won't change the cooking time. Just make sure you have a baking tray big enough to roast all the butternut squash, or put it on two baking trays to spread it out. You also need to make sure you have a blender big enough to blend all the sauce, or do it in batches.

    How to store butternut squash pasta sauce

    If you have leftovers of this, then you can store it in an air tight container in the fridge for up to 3 days. We like to batch cook it to add to pasta for easy work day lunches. We wouldn't recommend storing the sauce and pasta together in the fridge, as the pasta tends to soak up all the sauce and go a bit soggy.

    heart icon

    Extra tips

    • Top the finished dish with pine nuts for some added crunch.
    • Butternut squash has a naturally sweet taste, and you can add to that by swapping the onions for shallots.
    • You can make these pasta sauce even creamier by stirring through some creme fraiche or cream cheese.
    • For extra flavour, roast the butternut squash with finely chopped fresh sage. It compliments the butternut squash perfectly.
    • If you want to keep this vegetarian, make sure to use a vegetarian hard cheese. Most supermarket own brand Italian hard cheese is vegetarian.

    More butternut squash recipes

    • Stuffed butternut squash on a baking tray with cherry tomatoes.
      Stuffed Butternut Squash
    • Roasted butternut squash pasta in a blue bowl.
      Roasted Butternut Squash Pasta
    • A bowl of Butternut Squash Risotto next to a blue towel and a block of cheese
      Butternut Squash Risotto
    • Sweet Potato and Butternut Squash Soup in a bowl topped with croutons, herbs and a dollop of cream.
      Sweet Potato and Butternut Squash Soup

    If you’ve tried this butternut squash sauce, let us know how you got on in the comments below.
    Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.

    Recipe

    Creamy butternut squash pasta sauce mixed into cooked pasta.

    Creamy Butternut Squash Pasta Sauce

    By: Dannii
    With this Creamy Butternut Squash Pasta Sauce, you get that creamy comforting flavour, but with added vitamins too and it's super tasty!
    A circular logo saying GF.
    Gluten Free
    the words low fat in a white circle.
    Low Fat
    4.92 from 35 votes
    Pin Print Save recipe Recipe saved!
    Course: Sauce/Spread
    Cuisine: Italian
    Prep: 5 minutes mins
    Cook: 32 minutes mins
    Total: 37 minutes mins
    Servings: 2 people
    Calories: 341kcal
    Allergens:
    An illustration of a carton of milk.
    Dairy
    Prevent your screen from going dark

    Ingredients

    • 1 kg (2.2 lb) Butternut squash - peeled and cut into chunks
    • 1 tablespoon Olive oil
    • 1 pinch Sea salt and black pepper
    • 0.5 teaspoon Cinnamon
    • 2 Garlic clove - crushed
    • 2 tablespoon Creme fraiche
    • 100 ml (2 cups) Vegetable stock
    • 30 g (0.33 cups) Parmesan - grated

    Instructions

    • Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
    • Add 1 kg Butternut squash, 1 tablespoon Olive oil, 0.5 teaspoon Cinnamon and 1 pinch Sea salt and black pepper to a roasting tray. Mix so all the cubes are coated and roast for 30 minutes.
    • Add the roasted butternut squash to a blender and blend until smooth.
    • Put the blended squash into a pan with 2 Garlic clove, 2 tablespoon Creme fraiche, 100 ml Vegetable stock and 30 g Parmesan and heat through (about 2 minutes).

    Notes

    • Top the finished dish with pine nuts for some added crunch.
    • Butternut squash has a naturally sweet taste, and you can add to that by swapping the onions for shallots.
    • You can make these pasta sauce even creamier by stirring through some creme fraiche or cream cheese.
    • For extra flavour, roast the butternut squash with finely chopped fresh sage. It compliments the butternut squash perfectly.
    • If you want to keep this vegetarian, make sure to use a vegetarian hard cheese. Most supermarket own brand Italian hard cheese is vegetarian.

    Nutritional Information

    Serving: 1portion of sauce | Calories: 341kcal | Carbohydrates: 55g | Protein: 11g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Cholesterol: 17mg | Sodium: 490mg | Potassium: 1805mg | Fiber: 10g | Sugar: 12g | Vitamin A: 53451IU | Vitamin C: 106mg | Calcium: 442mg | Iron: 4mg
    DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

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    Reader Interactions

    Comments

    1. Danielle Wolter

      July 20, 2021 at 12:02 pm

      5 stars
      I just love this recipe! It's super easy to make and is so good on pasta! Perfect time of year for it too :-)

      Reply
    2. Gina

      July 20, 2021 at 11:52 am

      This is one of my favorite ways to make a creamy pasta sauce without all the guilt. One of the best parts about fall and winter squash season!

      Reply
    3. Helen

      July 20, 2021 at 11:45 am

      5 stars
      I love butternut squash and this looks gorgeous! What a great family dinner :-)

      Reply
    4. Anjali

      July 20, 2021 at 9:41 am

      5 stars
      I love that this is a healthier version of a creamy sauce! It's also a great way to sneak in some veggies if you have picky kids! My kids loved this recipe and gobbled it up with their favorite pasta!

      Reply
    5. Maria

      July 20, 2021 at 9:37 am

      5 stars
      This would surely taste lovely! The cream with butternut really gives squash a different flavor, even kids would love this!

      Reply
    6. Caroline

      August 21, 2017 at 7:28 pm

      Made this tonight as I was looking for a tomato free sauce for pasta...DELICIOUS!

      Only tweak I made was using fresh sage instead of basil (I didn't have the latter), worked really well as BNS & sage are a great pairing.

      Reply
    7. Phi @ The Sweetphi Blog

      May 25, 2016 at 3:13 am

      5 stars
      I absolutely love using veggies in sauces or to 'replace' something. Using butternut squash in place of cream sounds amazing, a must try for sure.

      Reply
    8. Anna @AnnaTheApple

      May 24, 2016 at 1:41 pm

      LOVE this! Huge butternut squash fan and I love the idea of it being used a sauce. I used to use pumpkin a lot and mix it with cream cheese as a sauce but this sounds a bit easier as pumpkin is always tricky to find.

      Reply
    9. Nayna Kanabar

      May 23, 2016 at 7:43 pm

      5 stars
      Such a lovely idea very innovative use of the squash nad its low fat too compatring to cheesy sauces.

      Reply
    10. Laura H

      May 23, 2016 at 3:16 pm

      Love the look of this dish! The orange colour is so distinctive and I'm sure it tastes even better than it looks :)

      Reply
    11. Alison

      May 23, 2016 at 12:52 pm

      5 stars
      I never knew you could make sauce with butternut squash. Will have to try this. It looks lovely

      Reply
    12. Becca @ Amuse Your Bouche

      May 23, 2016 at 10:02 am

      5 stars
      This looks like just my sort of dish! I love creamy sauces, and love Giovanni Rana pastas. This looks heavenly!

      Reply
    13. Jessica

      May 23, 2016 at 6:54 am

      5 stars
      New idea for me! Looks yummy and interesting. :)

      Reply
    14. Sam Jeffery

      May 22, 2016 at 9:21 pm

      I can't wait to try this recipe out at home, it looks so yummy!

      Reply
    15. Zoe L

      May 22, 2016 at 8:23 pm

      5 stars
      This looks so tasty, love discovering new combinations.

      Reply
    16. Zoe IKIWN

      May 22, 2016 at 8:07 pm

      I absolutely love butternut squash, but I had no idea it could be cooked with like this. I'll definitely have to give this a go, thank you! xx

      Reply
    17. Diana

      May 22, 2016 at 7:24 pm

      I love pasta but never tried making it with a creamy butternut squash sauce, it sounds like a wonderful idea though. Pinning to try later!

      Reply
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    Established in 2011, Hungry Healthy Happy has become one of the UK's most popular food blogs, with two successful recipe books published.

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