This creamy butternut squash pasta sauce is the perfect pasta toping for anyone who can’t eat or doesn’t like tomatoes. Gluten free and made with roasted squash and a hint of Parmesan, it’s a delightful twist on traditional Alfredo sauce.
My sister is always experimenting in the kitchen, constantly creating new recipes and perfecting old ones. One autumn evening, she was inspired by the abundance of butternut squash from the farmer’s market.
Determined to create something both nutritious and comforting, she developed a creamy butternut squash pasta sauce. Combining roasted squash, shallots, and a blend of spices, she crafted a sauce that was not only delicious but also gluten-free.
It quickly became a family favorite at our house too. Today, she’s excited to share this delightful recipe with you.
What you need to make creamy butternut squash pasta sauce
- Butternut squash
- Shallots or a small onion
- Salt
- Olive oil or butter, or oil spray (if roasting squash)
- Minced garlic
- Dried thyme
- Ground allspice
- Milk of choice
- Cream cheese (or vegan alternative)
- Parmesan cheese (or vegan Parmesan cheese)
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How to choose a butternut squash
When selecting a butternut squash, look for one that is heavy for its size and has smooth, even skin. Avoid any squash with deep cuts, bruises, or soft spots, as these can indicate spoilage.
The color should be a uniform beige without any green patches, which suggests it is ripe and ready to use. Additionally, a matte finish indicates maturity, whereas a shiny surface can mean it’s not fully ripe.
Health benefits of the main ingredients
Disclaimer: Statements regarding health benefits are not intended to diagnose, treat, cure, or prevent any disease or health condition.
Butternut Squash: High in vitamins C, fiber, potassium, magnesium, and more, winter squash supports immune function and skin health and has been used in some cultures to treat conditions such as diabetes, high blood pressure, cancer, high cholesterol, and inflammation. (Source: Harvard T.H. Chan School of Public Health)
Garlic: Growing up, we called garlic “nature’s antibiotic.” According to National Institutes of Health (NIH)) can help reduce high blood cholesterol and high blood pressure.
Onion: It is a good source of vitamins C, folic acid, fiber, calcium, and iron. Also, onions are rich in quercetin, a potent antioxidant. (Source: National Onion Association)
Tips for perfect roasted squash pasta sauce
To ensure your creamy butternut squash pasta sauce turns out perfect every time, here are a few helpful tips:
- Roasting the squash and shallots adds a deep, caramelized flavor to the sauce. Toss them in olive oil and salt, and roast at 400°F until tender, similar to how we make our roasted pumpkin.
- For a smooth and creamy sauce, blend the roasted squash, shallots, cream cheese, and spices until completely smooth. If the sauce is too thick, add a bit more milk to reach your desired consistency.
- Taste the sauce before serving and adjust the seasoning if needed. A pinch of salt or a dash of pepper can make a big difference.
- Grating fresh Parmesan cheese over the pasta adds a wonderful, rich flavor. For a vegan option, try a cashew-based Parmesan substitute and a vegan cream cheese.
- If you have leftovers, store the sauce in an airtight container in the refrigerator for up to three days. Reheat gently on the stove, adding a splash of milk if needed to maintain the creamy texture.
Serving suggestions
Serve over gluten-free pasta; our favorites are quinoa-based fettuccine, spaghetti, or penne pasta. We usually serve this as our main course with either a salad, bowl of soup, or vegetable melody.
It can also be a side dish, adding a delicious winter compliment to oven-fried chicken or corned beef.
Sautéed spinach or kale with a touch of garlic makes a nutritious accompaniment.
For dessert, enjoy this chocolate avocado mousse, a creamy and healthy treat.
Some readers have asked . . .
Can I make this creamy butternut squash pasta sauce vegan?
Yes, you can make this sauce vegan by using plant-based milk and vegan cream cheese. Additionally, substitute the Parmesan cheese with a vegan alternative like cashew-based Parmesan.
Can I use an alternative squash?
Yes, you can use other types of winter squash, such as acorn squash or kabocha, as an alternative. Just keep in mind that the flavor and texture may vary slightly from butternut squash.
Can I freeze the butternut squash pasta sauce?
Yes, you can freeze the sauce for up to three months. Make sure to cool it completely before transferring it to a freezer-safe container. Thaw in the refrigerator overnight and reheat on the stove, stirring occasionally until smooth and heated through.
Stefanie’s creamy butternut squash pasta sauce recipe
This recipe is from Stefanie Rembiszewski.
Creamy butternut squash pasta sauce
Creamy butternut squash pasta sauce made with roasted squash and Parmesan, perfect to complete a gluten-free pasta meal.
Ingredients
- 2 cups butternut squash peeled and chopped (320g)
- 3 shallots, or a small onion
- 1 tsp salt
- 2 tbsp olive oil or butter, or oil spray as needed (if roasting squash)
- 1 tbsp minced garlic
- 1 tsp dried thyme
- 1/4 tsp ground allspice
- 1 1/4 cup milk of choice
- 4 oz cream cheese
- Parmesan cheese to sprinkle when serving
Instructions
- Preheat your oven to 400°F (200°C).
- Toss the chopped butternut squash and shallots in olive oil and a pinch of salt.
- Spread them out on a baking sheet and roast for about 25-30 minutes or until tender and slightly caramelized.
- Placing the Parmesan cheese aside, combine the roasted mix and all remaining ingredients in a blender. Blend until smooth and creamy, adding more milk if needed for the desired consistency.
- Pour the blended mixture into a saucepan and heat over medium-low heat, stirring occasionally, until the sauce is warmed through. Alternatively, heat the sauce in a microwave oven.
- Toss the sauce over your favorite cooked pasta.
- Sprinkle with Parmesan cheese or a vegan alternative (such as Nooch It Cashew cheese) to thicken and enhance the flavor.
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 167Total Fat: 12gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 22mgSodium: 380mgCarbohydrates: 12gFiber: 2gSugar: 5gProtein: 3g
Nutritional information isn't always accurate and it will vary based on the specific ingredients used.
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About Stefanie
Passionate about all things creative, Stefanie is a musician at heart. A marketing expert during the day, her spare time is filled with music and baking. Gluten-free, she’s a master at bringing out the flavors in her food.
On weekends, Stefanie is often the sole violinist adding a romantic flair to a wedding reception with her electric violin. She is the talent behind Chicago’s Classical Aisles in western Chicago. Follow Stefanie on Linkedn.
Photo Credits:
All photos on this page are either shot by our team or the guest author or stock images from Depositphotos.
This looks and sounds amazing – pinned to try later. Thanks for sharing at the What’s for Dinner party. Hope to see you again at tomorrow’s party!
I made this creamy butternut squash pasta sauce recipe, and it was a welcome change from the usual red sauce. The recipe was easy to follow and resulted in a beautifully smooth and flavorful sauce. Perfect for a cozy dinner! Thanks for sharing this lovely alternative!
This was a great way to get my kids to eat some extra veggies at dinner today! The sauce turned out perfectly, super creamy and tasty – you couldn’t really taste the squash at all. Yum!
So good and a great way to use up a glut of squash! Loved it, thanks
This pasta is so delicious!! Loved that butternut taste in this dish!