Nothing says Fall quite like hearty recipes–but who says satisfying can’t be healthy, too? Skip traditional pasta recipes and opt for a creamy, nutrient-loaded butternut squash sauce.
The weather has finally cooled where I am, meaning it’s time to dig into autumn-inspired recipes. Butternut squash is always the top of my Fall must-have list, so I’m always trying to think of new, creative ways to use it. With a high dose of dietary fiber; lots of Vitamin A, which is good for eyesight; and plenty of potassium and manganese for managing blood pressure and strong bones, butternut squash can be an easy additive to any dish.
I like using pasta, in particular, because sometimes nothing hits the spot quite like the meeting point between a starch and a starch, especially after temperatures have dipped. The beauty of butternut squash is, though, that it has a low glycemic index–clocking in at less than 100 calories, 26 grams of carbohydrates and almost no fat for a one-cup serving.
Being full of fiber means you’ll become easily full and healthily so, and you won’t have to worry about hunger pangs soon after, as can happen with more nutrient-empty pasta dishes.
How To Make Butternut Squash Sauce
It’s so easy to prepare! If you’re working with a full butternut squash, slice off the ends, lengthwise. Then, cut the squash in half right where it starts to get wider, leaving you two pieces: the thinner, oblong top part and the rounder, bottom “base” of the squash.
From there, you can peel with a vegetable peeler or a paring knife if you don’t have one. At this point, you’ll want to scoop out all the innards, like you would a pumpkin. If you like, sift through and collect the seeds, which you can salt and roast just like pumpkin seeds later to turn into a snack or give added crunch to a dish. Finally, cut the remaining squash into cubes, which will be the starting point for creating the sauce.
My butternut squash pasta sauce relies on a nut or dairy fat to help balance the starch, creating a creamy, almost cheese-like texture that is marked with a hint of the squash’s sweetness. I gave the option of including cashew, almond or dairy to allow for different preferences, but if you’ve ever had butternut squash soup, you’ll know that either milk or nuts will pair perfectly with butternut squash.
The fat smooths out the carbohydrates in both the squash and pasta, adding a contrasting effect while providing a base for the sauce. Rigatoni has proved to be the perfect pasta to use as it allows for plenty of surface area for the sauce to “catch.” Just make sure you don’t rinse the pasta after cooking because you’ll wash off the starch required to make the sauce stick!
Something else I love about this recipe is that it’s the perfect full meal for those who don’t eat meat or dairy. It’s rounded out with the full spectrum of nutrients and is so rich that nobody eating it could possibly feel like they’ve missed out on a necessary component of a meal.
Creamy Butternut Squash Pasta
Ingredients
- 4 quarts water
- 1 tablespoon kosher salt, for cooking pasta
- 8 ounces rigatoni
- 3 cups butternut squash, ½" cubes
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon minced garlic
- ¼ cup minced shallots
- 6 tablespoons milk, unsweetened cashew, or almond milk
- ½ teaspoon kosher salt
- ⅛ teaspoon black pepper
- ¼ cup freshly grated parmesan cheese
- 1 tablespoon chopped parsley
Instructions
- Cook the Pasta - In a large pot, bring water and 1 tablespoon of salt to a boil. Add the pasta to the boiling water and cook, stirring occasionally to prevent sticking, until al dente according to the package instructions. Drain the pasta and set aside. For the best timing, cook the pasta while making the sauce so they finish at about the same time.
- Cook the Squash - Add enough water to a medium pot so it sits below the bottom of the steamer basket. Place the basket in the pot and add the butternut squash. Cover and bring the water to a boil over high heat. Once steam builds, cook the squash until fork tender, about 8 to 10 minutes. Carefully transfer the cooked squash to a blender.
- Cook the Aromatics - Heat a large sauté pan over medium heat. Add olive oil, once hot add the garlic and shallots and sauté until fragrant and tender, 2 minutes. Add to the blender.
- Purée the Sauce - Add milk, ½ teaspoon salt and black pepper to the blender. Puree mixture until smooth. Taste and add more milk, salt, and pepper as desired.
- Combine the Pasta and Sauce - In a large bowl or sauté pan, combine the cooked pasta, butternut squash purée, and Parmesan cheese. Toss until the pasta is evenly coated and the cheese is incorporated. If needed, gently reheat over low heat until warmed through.
- To Serve - Serve pasta topped with more Parmesan cheese and parsley.
Notes
- Storing: Cool and store the pasta to an airtight container and refrigerate for up to 5 days.
- Reheating: If needed, add some water to the pasta to loosen the sauce. Microwave in 15 to 30 second increments, stirring in between, until hot.
Nutrition Facts
Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.
Corinne says
Could I use oat milk?
Jessica Gavin says
Yes, oat milk would work great in the sauce!
Jessica Hackman says
This was my first time eating this sauce and it will definitely be one of my favorite foods now.
Jessica Gavin says
Thank you for trying the recipe, Jessica! Happy to hear that you enjoyed it!
Kristy says
Can you freeze this sauce?
Jessica Gavin says
Yes, you can freeze the butternut squash sauce. However, do not bring to a boil. Defrost and reheat over medium-low heat until just warm. This will help prevent the milk from curdling.
Kristy says
Fab – thank you so much! x
Mary M says
This recipe was wonderful thank you so much!
Andrew S says
This was a little bland. If I were to make it again, I would probably add a bit more salt and more cheese. When sauteing the garlic and shallots, I would recommend adding some sage as well.
Dianne K says
The sage is a great suggestion.
Cecilia carreras says
Can you roast the squash instead of steaming?
Jessica Gavin says
Yes! Roasting the squash will add a lot of wonderful flavor to the pasta.
Ali says
1/4 inch cubes? Girl my tendonitis and dull knives can’t handle that lol I’ll just do bigger chunks and steam for longer.
Jessica Gavin says
Great tip Ali! Larger pieces of butternut squash also work, as long as it’s cooked until tender.
geri herlihy says
I just roast the whole squash in the oven for an hour. Let it cool and you can cut it
so much easier!
Beth says
Hi Jessica,
These steaming directions aren’t very clear. How much water am I supposed to put in the pot? Do I add the water and the squash all at once?
Excited to try this!
Jessica Gavin says
Hi Beth! I made the instructions more detailed about the steaming step. Let me know if it makes more sense!
wendy comar says
I made this amazing dish. Then the second time,I made it more savory. I added sauteed pancetta and topped with a mix of panko and chopped Diamond rosemary sea salt almonds. Very yummy for my sister’s harvest party.
Morgan Brown says
I forgot to grab milk, could I use 6 tbs plain greek yogurt instead?
Jessica Gavin says
Hi Morgan- Is the yogurt on the tangy side? I would gradually add a tablespoon at a time to ensure it’s not too sour. If you need to thin the sauce add stock/broth or some water.
Karen says
this sounds nummy! If you already have pureed squash, how much should you use in the recipe?
Jessica Gavin says
Hi Karen! I would use 2 1/2 to 3 cups of puree. Thanks!