Description
Butternut Squash Pasta Sauce is a creamy, wholesome, and flavorful sauce made from tender butternut squash, garlic, and simple seasonings. Perfect for pairing with pasta, gnocchi, or veggies, it’s a cozy and nutritious alternative to heavier cream sauces.
Ingredients
- 3 cups butternut squash (peeled and cubed, or frozen)
- 1 small onion (diced)
- 2–3 garlic cloves (minced)
- 1 tablespoon olive oil
- 1 cup vegetable broth or water
- Salt and black pepper (to taste)
- 1/4 teaspoon nutmeg (optional)
- 2 tablespoons nutritional yeast or Parmesan (optional)
- 1/4 cup plant-based or regular milk (optional, for extra creaminess)
Instructions
- In a skillet or saucepan, heat olive oil over medium heat. Sauté the onion and garlic until soft and fragrant, about 3–4 minutes.
- Add the butternut squash, salt, pepper, and nutmeg (if using). Cook for 2–3 minutes, stirring occasionally.
- Pour in the broth or water just until it covers the squash. Bring to a boil, then reduce heat and simmer for 15–20 minutes, or until the squash is fork-tender.
- Carefully transfer the mixture to a blender or use an immersion blender to blend until smooth and creamy.
- Return sauce to the pan and stir in milk or nutritional yeast/Parmesan if using. Adjust seasoning to taste.
- Serve hot over your favorite cooked pasta and enjoy!
Notes
- Roasting the squash first adds extra depth of flavor.
- Freeze leftovers for easy meal prep.
- Add red pepper flakes or sage for extra flavor.
- Pairs well with pasta, gnocchi, rice, or as a pizza base.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 110
- Sugar: 3g
- Sodium: 280mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 2g
- Cholesterol: 0mg
