Butternut Squash Pasta Sauce

Butternut Squash Pasta Sauce is a rich, creamy, and naturally sweet sauce that turns any pasta dish into cozy comfort food. Made with roasted or sautéed butternut squash, garlic, and a touch of seasoning, this sauce blends into a velvety finish that tastes indulgent while staying wholesome. It’s my go-to when I want a lighter alternative to cream-based sauces—without sacrificing flavor or texture.

Why You’ll Love This Recipe

I love how this sauce is both comforting and healthy. The butternut squash adds a subtle sweetness and creamy texture without needing heavy cream or butter. It’s packed with nutrients and fiber, and pairs perfectly with everything from pasta and gnocchi to roasted veggies and grains. It’s also easy to make ahead and freezes well, so I always keep a batch on hand for quick meals.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Butternut squash (peeled, cubed, or frozen)

• Onion (diced)

• Garlic (minced)

• Olive oil

• Vegetable broth or water

• Salt and black pepper

• Nutmeg (optional, for warmth)

• Nutritional yeast or Parmesan (optional, for cheesiness)

• Plant-based milk or regular milk (optional, for extra creaminess)

Directions

1. I heat olive oil in a large skillet or saucepan over medium heat. I sauté the onion and garlic until soft and fragrant.

2. I add the butternut squash cubes and a pinch of salt and pepper. I cook for a few minutes, then pour in the broth just enough to cover the squash.

3. I bring everything to a simmer, cover, and cook for 15–20 minutes until the squash is fork-tender.

4. I carefully transfer the mixture to a blender or use an immersion blender to blend until smooth and creamy.

5. I return the sauce to the pan, taste, and adjust seasoning. I stir in a little milk or nutritional yeast if I want extra richness.

6. I toss the sauce with cooked pasta and serve warm, topped with herbs, cheese, or extra veggies.

Servings and timing

This recipe makes enough sauce for about 4 servings of pasta. It takes around 10 minutes to prep and 20 minutes to cook, so it’s ready in about 30 minutes.

Variations

• I roast the squash for deeper flavor instead of simmering.

• I add red pepper flakes for heat or sage for a more autumn-inspired flavor.

• I mix in spinach or kale for extra greens.

• I use the sauce on lasagna, baked pasta, or even as a base for pizza or grain bowls.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. I also freeze the sauce for up to 2 months. To reheat, I warm it on the stove or microwave, adding a splash of water or milk if it’s too thick.

FAQs

Can I use frozen butternut squash?

Yes, frozen works great and saves time. I just simmer it straight from frozen until tender.

Is this sauce vegan?

Yes, as long as I use vegetable broth and skip the dairy or use plant-based milk and nutritional yeast.

What type of pasta goes best with this sauce?

I like using short pasta like penne or rigatoni, but it’s also great with fettuccine, spaghetti, or gnocchi.

Can I make this sauce spicy?

Definitely. I add crushed red pepper flakes or a dash of hot sauce for heat.

Can I blend the sauce ahead of time?

Yes, I blend and store it in the fridge or freezer, then reheat and toss with pasta whenever I need it.

Conclusion

Butternut Squash Pasta Sauce is one of my favorite ways to enjoy a creamy, comforting meal without loading up on heavy ingredients. It’s smooth, flavorful, and full of nutrients—perfect for busy weeknights, meal prep, or cozy dinners. Whether I keep it simple or add mix-ins, this sauce always brings warmth to the table.