Butternut Squash Pasta

There is nothing I love more in the fall than a bowl of creamy butternut squash pasta, especially one that feels cozy and indulgent but is secretly packed with protein. This Butternut Squash Alfredo tastes like the richest Alfredo sauce, but it’s made without cream, thanks to cottage cheese and soft blended squash. The result is a silky, healthy butternut squash pasta that comes together fast and still feels like comfort food.

I make this creamy squash pasta sauce almost weekly because it works for everything: quick lunches, busy weeknights and even meal prep. It’s a high protein pasta recipe that reheats beautifully, takes around 20 minutes and tastes even better the next day. My kids love it, I love it, and it’s quickly becoming one of my favorite easy fall pasta dishes.

If you’re looking for a healthy Alfredo sauce, a vegetable Alfredo sauce or a cozy weeknight pasta recipe that actually tastes like real comfort food, this Butternut Squash Alfredo is the one. It’s creamy, nourishing, high protein and pairs well with almost any pasta shape.

Why You Will Love This Recipe

• Creamy butternut squash pasta without using heavy cream
• A high protein Alfredo that tastes like the original
• A healthy butternut squash pasta sauce made entirely with whole ingredients
• Ready in 20 minutes
• Kid friendly and picky eater approved
• Perfect easy fall pasta for busy weeknights
• A cozy way to add more vegetables into dinner
• Sauce freezes well for future meals
• A naturally sweet, creamy squash pasta sauce that feels restaurant-quality

This truly earns the title of the best butternut squash pasta recipe because it’s incredibly simple, made with affordable ingredients, and delivers rich flavor without the heaviness of traditional Alfredo.

Ingredients

Pasta

• 10 to 12 ounces protein pasta (any shape works, but rotini, fettuccine or shells grab the sauce beautifully)

Sauce

• 1 1/2 cups steamed butternut squash
• 1/2 cup blended cottage cheese
• 1/2 cup chicken broth
• 1 garlic clove
• 1 tbsp butter
• 1/4 cup grated parmesan
• 1/2 tsp onion powder
• Salt and pepper to taste
• Optional handful of spinach or fresh basil

This combination creates the perfect creamy squash pasta sauce: velvety, savory with a hint of sweetness and full of protein.

Ingredient Swaps

• No butternut squash ? Use canned pumpkin, sweet potato puree or pureed carrots for a similar creamy vegetable Alfredo sauce.
• No cottage cheese ? Sub Greek yogurt or ricotta and reduce broth slightly. This still creates a delicious cottage cheese Alfredo alternative.
• No chicken broth ? Use veggie broth or water with bouillon.
• Gluten free ? Use your favorite gluten free pasta for a healthy butternut squash pasta that fits any diet.
• Want more protein ? Add shredded chicken, turkey or chickpeas.
• Want it dairy free ? Use dairy free cottage cheese and vegan parmesan for a dairy free butternut squash Alfredo.

Step-by-Step Instructions:

Step 1: Cook the pasta

Bring a large pot of salted water to a boil. Cook pasta until al dente, then reserve 1/4 cup pasta water before draining. This helps loosen the sauce later without thinning the flavor.

Step 2: Steam the squash

Use fresh or frozen squash. Microwave in a steam bag or bowl with a splash of water for 4 to 6 minutes until completely soft. Soft squash blends smoother and creates that velvety Alfredo texture.

Step 3: Blend the sauce

In a blender, combine the steamed squash, blended cottage cheese, broth, parmesan, garlic, onion powder, salt and pepper. Blend until completely smooth and silky. Taste and adjust the seasoning.

Step 4: Bring it all together

Return the drained pasta to the warm pot and add the butter. Toss until it melts over the noodles. Pour in the squash Alfredo sauce and stir over low heat for 1 to 2 minutes until glossy and thick. Add pasta water as needed to reach your perfect consistency.

Step 5: Add greens and serve

Fold in spinach to gently wilt or serve with fresh basil. Finish with parmesan, cracked black pepper or chili flakes.

Kid-Friendly Options

This creamy butternut squash pasta is naturally kid friendly because the sauce is smooth, slightly sweet and not too cheesy. To make it even more of a hit:

• Use small pasta shapes like rotini or shells so the sauce clings to every piece
• Add a tablespoon of cream cheese for a thicker, mac-and-cheese-like texture
• Blend in a small cooked carrot for extra sweetness
• Serve deconstructed with a small bowl of sauce for dipping
• Add garlic bread or a side of roasted veggies to round out the meal

Meal Prep + Storage

This is one of the best high protein pasta recipes for meal prep because the sauce stays creamy even after chilling.

Fridge

Store leftovers in airtight containers for 4 to 5 days.
Add a splash of broth when reheating to bring the creamy squash pasta sauce back to life.

Freezer

Freeze the butternut squash pasta sauce (not the pasta) for up to 3 months in silicone cubes or jars.

Reheat

Reheat gently on the stovetop with 1 to 2 tablespoons broth.
Microwave in 30 second intervals, stirring often.

Meal Prep Tips

• Make the sauce ahead and store separately
• Cook pasta fresh for the best texture
• Mix in proteins after reheating to keep them tender

This is the perfect weeknight pasta recipe to prep on Sundays.

Troubleshooting

• Why is my sauce too thick?
  • Add pasta water or broth a tablespoon at a time until it becomes a silky butternut squash Alfredo.
• Why is my sauce too thin?
  • Simmer for a minute or add more parmesan or cottage cheese to thicken.
• Why is my sauce grainy?
  • Steam squash longer or blend more. A creamy squash pasta sauce requires fully softened squash.
• Why is my pasta clumping?
  • Add butter to hot pasta before mixing in the sauce.
• Why does my sauce taste bland?
  • Add more salt, parmesan or garlic. Healthy butternut squash pasta still needs seasoning.

Frequently Asked Questions

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