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 pasta recipe 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’s made with easy-to-find, affordable ingredients and reheats beautifully.
Even better, this dish takes around 20 minutes to make and tastes even better the next day. If you like this one, you’ll love my other butternut squash recipes like my butternut squash ravioli, which uses a similar creamy, high-protein sauce and is another one of my favorite easy fall dinners. My kids love both, and they’re constantly in our dinner rotation!
Ingredients You’ll Need
Below are a few of my notes about the key ingredients. Scroll down to the recipe card for the complete details!
- Protein Pasta: I prefer rotini, fettuccine, or shells, finding they grab the sauce best, but any shape will work. I use protein pasta in lots of recipes, including my cottage cheese Caesar pasta salad, because it’s such an easy way to make meals more filling.
- Butternut Squash: The star of the show! Both fresh and frozen butternut squash work for this recipe. To keep the prep as quick as possible, I usually use pre-cut fresh squash or frozen cubed squash. Either way, make sure the squash is completely fork-tender before blending. The softer it is, the smoother and creamier your sauce will be.
- Cottage Cheese: This creates a thick, creamy sauce while adding protein. It’s the same trick I use to make my cottage cheese mac and cheese extra creamy and high in protein.
- Chicken Broth: I recommend using low-sodium broth or stock to prevent your butternut pasta from tasting too salty.
- Garlic: I recommend using whole cloves instead of pre-minced options for the best flavor!
- Butter: This adds richness and flavor. I recommend unsalted butter, but salted also works.
- Parmesan: Skip the pre-grated options, and grate a block of Parmesan cheese!
- Spices: Onion powder, salt, and pepper add a subtle, savory taste.
- Spinach: This is optional but an easy way to sneak in extra veggies. Fresh basil makes a good alternative for a pop of bright flavor.
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.
- No chicken broth? Use veggie broth or water with bouillon.
- Gluten-free? Use your favorite gluten-free pasta.
- Want more protein? Add shredded chicken, turkey, or chickpeas. For another high-protein family dinner, try my pizza pasta bake, too.
- Want it dairy-free? Use dairy-free cottage cheese and vegan Parmesan.
- Want a creamier consistency? Add a tablespoon of cream cheese for a thicker, mac-and-cheese-like texture.
How to Make Butternut Squash Pasta
One of the easiest meals ever, this butternut squash pasta comes together in minutes. Here’s an overview of the process:
- Cook the pasta. Bring a large pot of salted water to a boil. Cook pasta until al dente, then reserve ¼ cup of pasta water before draining. The starchy pasta water helps loosen the sauce later without thinning the flavor!
- Steam the squash. Use fresh or frozen squash. Microwave in a steam bag or bowl with a splash of water until completely soft. Soft squash blends more smoothly and creates that velvety Alfredo texture.
- 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.
- 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 until glossy and thick. Add pasta water as needed to reach your perfect consistency.
- Add greens and serve. Fold in spinach to gently wilt or serve with fresh sage or basil. Finish with Parmesan, cracked black pepper, or chili flakes. Enjoy as is or with a side of garlic butter pull-apart bread or cottage cheese garlic bread.
Meal Prep and 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 an airtight container for up to 4-5 days.
- Freezer: Freeze the butternut squash pasta sauce without the pasta for up to 3 months. I like to store it in silicone cubes for easy portions!
- Reheat: Thaw frozen sauce in the fridge overnight. Warm leftovers on the stovetop over medium-low heat or in the microwave, adding 1-2 tablespoons of broth as needed to loosen the sauce back up. If using the microwave, heat the pasta in 30-second increments, stirring in between!
More Easy Pasta Recipes
If easy pasta dinners are always on your weekly menu, here are a few more of my favorites:
Butternut Squash Pasta
Ingredients
- 10 to 12 ounces alfredo pasta
- 1 1/2 cups butternut squash steamed
- 1/2 cup cottage cheese blended
- 1/2 cup chicken bone broth
- 1 garlic clove
- 1 tbsp butter
- 1/4 cup grated parmesan
- 1/2 tsp onion powder
- Salt and pepper
- Spinach or basil
Instructions
Enable step-by-step mode- Bring a pot of salted water to a boil. Cook pasta until al dente and reserve 1/4 cup of pasta water before draining.
- Steam fresh or frozen butternut squash until very soft so it blends smoothly.
- Add the steamed squash, blended cottage cheese, broth, garlic, parmesan, onion powder, salt and pepper to a blender. Blend until completely smooth and creamy.
- Return pasta to the pot, add butter and toss until melted. Pour in the sauce and stir over low heat, adding a splash of pasta water if you want it thinner or glossier.
- Stir in spinach or top with basil. Taste and adjust seasoning, then serve warm with extra parmesan.
LOVE LOVE LOVE!!! Sooo good