Looking for a comforting yet wholesome pasta dish that feels indulgent without being heavy? Butternut squash pasta is the perfect blend of creamy texture, natural sweetness, and savory depth — all while using seasonal, nutrient-rich ingredients.
This recipe transforms roasted butternut squash into a velvety sauce that clings to every strand of pasta. Combined with aromatics, herbs, and a touch of cream or cheese, this dish is ideal for cozy dinners, weeknight meals, or elegant vegetarian entertaining.
Ingredients
This recipe serves four people.
For the Roasted Butternut Squash
- One medium butternut squash (about 2 to 2.5 pounds), peeled and cubed
- One tablespoon olive oil
- Salt and black pepper to taste
For the Pasta and Sauce
- Eight ounces pasta (fettuccine, penne, or rigatoni work well)
- One tablespoon olive oil
- Two garlic cloves, minced
- One small onion, finely chopped
- Half teaspoon dried thyme or sage
- One quarter cup grated Parmesan cheese (plus more for garnish)
- Half cup vegetable broth or reserved pasta water
- One third cup milk or cream (optional, for added richness)
- Salt and pepper to taste
- Optional: pinch of red pepper flakes for heat
Preparation Time
- Prep time: 15 minutes
- Cook time: 30 minutes
- Total time: 45 minutes
Step-by-Step Instructions
Step 1: Roast the Butternut Squash
- Preheat the oven to 400 degrees Fahrenheit.
- Toss the peeled and cubed squash with olive oil, salt, and pepper.
- Spread evenly on a baking sheet and roast for 25 to 30 minutes, or until tender and lightly caramelized.
- Remove from oven and let cool slightly before blending.
Step 2: Cook the Pasta
- Bring a large pot of salted water to a boil.
- Cook the pasta according to package instructions until al dente.
- Reserve half a cup of pasta water, then drain the pasta and set aside.
Step 3: Make the Sauce
- In a large skillet, heat one tablespoon of olive oil over medium heat.
- Sauté the chopped onion and garlic for five minutes, until softened and fragrant.
- Add the roasted squash to the skillet and stir to combine.
- Transfer the mixture to a blender or use an immersion blender in the pan.
- Add vegetable broth (or pasta water) and blend until smooth.
- Return the puréed sauce to the pan, stir in the milk or cream (if using), Parmesan cheese, and thyme.
- Simmer gently for five minutes to thicken slightly.
- Season with salt, pepper, and optional red pepper flakes.
Step 4: Combine and Serve
- Add the cooked pasta to the skillet and toss to coat evenly in the sauce.
- Heat for one to two minutes, allowing the flavors to meld.
- Serve warm, garnished with extra Parmesan and fresh herbs if desired.
Serving Suggestions
- Top with crispy sage leaves or toasted walnuts for added texture.
- Serve alongside a fresh arugula salad with lemon vinaigrette.
- Pair with a glass of dry white wine like Pinot Grigio or a light Chardonnay.
- For a heartier version, stir in cooked chicken, pancetta, or sautéed mushrooms.
Nutritional Highlights
| Nutrient | Per Serving (1 of 4) |
|---|---|
| Calories | 410 |
| Protein | 12 grams |
| Total Fat | 15 grams |
| Saturated Fat | 4 grams |
| Carbohydrates | 58 grams |
| Fiber | 6 grams |
| Sugars | 8 grams |
| Sodium | 290 milligrams |
Key Benefits:
- Butternut squash is rich in vitamin A, vitamin C, and fiber, supporting immunity and digestion.
- Olive oil and Parmesan provide healthy fats and depth of flavor.
- Pasta delivers sustained energy, making this a balanced vegetarian main.
- Lower in saturated fat and cholesterol than traditional cream-based pasta dishes.
Tips for Success
- Use pre-cubed squash to save time, or roast the squash a day in advance.
- For extra creaminess without dairy, add a spoonful of cashew butter or silken tofu when blending.
- Do not overcook the pasta — al dente texture pairs better with the velvety sauce.
- Add lemon zest at the end for a bright, citrusy finish.
Variations to Try
- Make it vegan by skipping Parmesan or using nutritional yeast.
- Add baby spinach or kale just before serving for a boost of greens.
- Use whole wheat pasta for added fiber and a nutty flavor.
- Spice it up with cayenne pepper or smoked paprika.
Creamy butternut squash pasta is the kind of dish that feels indulgent while offering genuine nutritional value. It’s simple to prepare, endlessly adaptable, and packed with fall flavor — making it ideal for weeknight meals or cozy weekend dinners.