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!
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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 sauce recipes? Why not try our high protein Cottage Cheese Pasta Sauce or our super easy Tomato Pasta Sauce.
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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 and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- 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.
More ingredient substitutions and variations can be found in the recipe card.
Step by Step Ingredients
Step 1
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.
Step 2
Add the roasted butternut squash to a blender and blend until smooth.
Step 3
Put the blended squash into a pan with the remaining ingredients and heat through (about 2 minutes).
Preparing a Butternut Squash
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 into cubes.
Read a full guide on How To Peel And Cut A Butternut Squash which takes you through the process step by step.
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 into 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 into 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.
Dannii's Top 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.
Frequently Asked Questions
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.
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.
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.
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.
More Butternut Squash Recipes
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
Ingredients
- 1 kg (2.2 lb) of Butternut squash - peeled and cut into chunks
- 1 tablespoon of Olive oil
- 1 pinch of Sea salt and ground black pepper
- 0.5 teaspoon of Cinnamon
- 2 Garlic clove - crushed
- 2 tablespoon of Crème fraîche
- 100 ml (2 cups) of Vegetable stock
- 30 g (0.33 cups) of Parmesan - grated
Instructions
- Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
- Add 1 kg of Butternut squash, 1 tbsp of Olive oil, 0.5 tsp of Cinnamon and 1 pinch of Sea salt and ground 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 tbsp of Crème fraîche, 100 ml of Vegetable stock and 30 g of Parmesan and heat through (about 2 minutes).
Recipe Video
Recipe 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.
Nutritional Information
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The 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.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
Mayuri Patel says
Yummy, I love butternut squash sauce as an alternate to the creamy sauces. I add ginger to add a different flavour to it.
Tara says
Butternut squash and pasta are two of my favourite things, this sounds great!
Angie@Angie's Recipes says
I wish I could find some butternut squash at this time of year! It's my favourite!
Brittany says
I adore butternut squash, such a versatile creamy vegetable.
Manila Spoon says
I love Butternut Squash! This is certainly a must-try!
Cailee says
YUM!! Looks delicious! I just love butternut squash! Happy Friday!!
xoxo Cailee!
Victoria says
Post like these really make me wish I liked butternut squash! Will forward on to my mother in law however as she will love the slimming world part!
[email protected] says
I like butternut squash but never made it as a sauce. But Iove creamy sauces. And this one is definitely healthy than most.
Jess says
This sounds gorgeous, I love butternut squash but would never have thought to make a sauce out of it!!
Donna says
I really love butternut squash, so making a sauce from it sounds a great idea. Can't wait to give this a go.
Alice @ Hip Foodie Mom says
fresh pasta and this creamy butternut squash pasta sauce, which I am so excited to try!, I love this! and looks delicious!
David @ Spiced says
You can use butternut squash to make pasta sauce? What an awesome idea! I love all things Italian, so this one is right up my alley. I love the way that sauce looks, too! I hope you and Dave have an awesome weekend over there! :-)
holly O'B says
Ooh yummy! I never know what to do with butternut squash, and I find it quote rich by itself. But I love the idea of having with with pasta!
Susie @ SuzLyfe says
LOVE that idea! You are so clever. And this is a pasta sauce that you can use year round and spruce up with peas right now and more hearty veg in the fall.
Jemma @ Celery and Cupcakes says
Butternut squash has a brilliant natural creaminess to it, especially in soup. Love how you've used it to make a pasta sauce.