This creamy butternut squash pasta is a comforting, nutrient-packed dish perfect for any day of the week.
Roasted squash blended with cashews creates a silky, plant-based sauce rich in fiber, healthy fats, and protein.
Low in saturated fat and naturally flavorful, it’s quick to prepare, satisfying, and ideal for a wholesome weeknight dinner or meal prep that everyone will enjoy.
Healthy & Creamy Butternut Squash Pasta
Equipment
- 1 Baking Sheet
- Parchment paper
- 1 Sheet of aluminum foil
- 1 Blender
- 1 Medium pot
- 1 spoon or spatula
Ingredients
- ½ small butternut squash halved and seeded
- Sea salt to taste
- Freshly ground black pepper to taste
- 2 shallots coarsely chopped (about ⅔ cup)
- 3 garlic cloves unpeeled
- ¾ cup water
- ½ cup raw cashews
- 2 tablespoons extra-virgin olive oil plus extra for drizzling
- 1 tablespoon nutritional yeast
- 1 tablespoon balsamic vinegar
- 10 fresh sage leaves
- 1 tablespoon fresh thyme leaves plus extra for garnish
- 12 ounces rotini pasta
- Sauteed broccoli for serving (optional)
Instructions
- Preheat the Oven: Begin by setting your oven to 425°F (220°C) to ensure it’s hot enough to roast the squash and aromatics evenly. Line a baking sheet with parchment paper for easy cleanup and to prevent sticking. A properly preheated oven is key to developing that rich, caramelized flavor in the squash.
- Prepare the Butternut Squash: Carefully cut your small butternut squash in half vertically and remove the seeds with a spoon. Drizzle the cut sides with 1–2 teaspoons of extra-virgin olive oil, then sprinkle with a pinch of sea salt and a few twists of freshly ground black pepper. Place the squash halves cut side down on the prepared baking sheet to allow the natural sugars to caramelize during roasting.
- Prep the Shallots and Garlic: Coarsely chop the shallots and keep them aside. Take the garlic cloves and leave them unpeeled for roasting, which softens their flavor and prevents burning. Drizzle a small amount of olive oil over the shallots and garlic, sprinkle lightly with salt, then wrap them tightly in a sheet of aluminum foil. Place this foil packet on the baking sheet alongside the squash.
- Roast the Vegetables: Slide the baking sheet into the preheated oven. Roast the squash, shallots, and garlic for approximately 30 minutes, or until the squash is fork-tender and the shallots are soft. The garlic should feel slightly squishy when pressed. Roasting brings out the natural sweetness of the vegetables and is essential for the creamy sauce texture.
- Scoop and Blend the Sauce: Once roasted, carefully scoop 1 cup of the soft squash flesh into a blender. Peel the garlic cloves and add them along with the roasted shallots. Pour in ¾ cup of water and add the raw cashews, 2 tablespoons of olive oil, nutritional yeast, balsamic vinegar, sage leaves, thyme leaves, ¾ teaspoon of salt, and several grinds of black pepper. Blend on high speed until the mixture is completely smooth, creamy, and velvety. Taste and adjust seasoning if necessary.
- Cook the Pasta: Bring a large pot of salted water to a boil. Add 12 ounces of rotini pasta and cook according to the package directions until al dente. Reserve 1 cup of the pasta cooking water before draining—it will help loosen the sauce later. Drain the pasta thoroughly and return it to the pot.
- Combine Pasta and Sauce: Pour the creamy butternut squash sauce over the drained pasta. Stir gently to coat the pasta evenly. If the sauce feels too thick, gradually add ½ to 1 cup of the reserved pasta water until you achieve a silky, clingy consistency. Taste again and add ¼ to ½ teaspoon of salt if needed.
- Garnish and Serve: Transfer the coated pasta to serving bowls. Top with a few extra fresh thyme leaves for an herbal note and optional sautéed broccoli for added color and nutrition. Drizzle a little olive oil over the top if desired. Serve immediately while warm for the best flavor and texture.
- Storage Tips: If you have leftovers, store the pasta and sauce separately in airtight containers in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water to loosen the sauce if needed.
Notes
- Use a small butternut squash for optimal texture and sweetness; larger squash may require longer roasting.
- Raw cashews are essential for a creamy, dairy-free sauce; soak them for 30 minutes if your blender is not high-powered.
- Nutritional yeast adds a subtle cheesy flavor—optional, but recommended for depth.
- Reserve some pasta water to adjust sauce consistency; it helps the sauce cling perfectly to the pasta.
- Fresh herbs like sage and thyme are best, but dried can be used in a pinch (reduce quantity slightly).
- Sautéed broccoli or green beans make excellent side additions for added fiber and color.
- This recipe is naturally gluten-free if you use gluten-free pasta.
Chef’s Secrets For Perfect Creaminess
To achieve a truly silky sauce, roasting the squash and shallots thoroughly is key.
The caramelization intensifies their natural sweetness and adds depth to the flavor.
Use a high-powered blender to fully emulsify the cashews with the roasted vegetables—this creates a creamy texture without dairy.
Always taste and adjust salt and pepper at the end, as roasted vegetables can sometimes mute seasoning.
A splash of reserved pasta water can elevate the sauce from thick to luxuriously clingy, ensuring it evenly coats every noodle.
Serving Suggestions For Flavor Boost
This creamy butternut squash pasta pairs beautifully with lightly sautéed or roasted vegetables like broccoli, asparagus, or spinach for added fiber and vibrant color.
Sprinkle toasted pine nuts or walnuts on top for extra crunch and healthy fats. For an herb-forward variation, add a touch of fresh parsley or chives.
A light drizzle of olive oil or a squeeze of lemon just before serving brightens the flavors and makes the dish feel restaurant-quality, perfect for cozy dinners or casual entertaining.
Storage Tips To Keep Fresh
Store leftover pasta and sauce separately in airtight containers in the refrigerator to maintain optimal texture and flavor.
The sauce can last up to 4 days, while the pasta remains firm for 2–3 days.
When reheating, gently warm on the stovetop over low heat, stirring occasionally, and add a little reserved water to restore creaminess.
For longer storage, freeze the sauce in portions for up to 2 months.
Thaw in the refrigerator overnight before reheating for best results.
Frequently Asked Questions
1. Can I use roasted pumpkin instead?
Yes! Roasted pumpkin or kabocha squash works well as a substitute. Adjust roasting time if needed and ensure the flesh is soft before blending to maintain creaminess.
2. Do I need to soak the cashews?
If using a standard blender, soaking cashews for 30 minutes helps achieve a smoother sauce. High-powered blenders can often blend raw cashews directly without soaking.
3. Can this recipe be made gluten-free?
Absolutely. Simply replace the rotini with your favorite gluten-free pasta. Quinoa or chickpea-based pasta adds extra protein and fiber.
4. Can I make this ahead of time?
Yes, you can prepare the sauce a day ahead and refrigerate it. Reheat gently before tossing with freshly cooked pasta. The pasta itself is best cooked fresh to avoid overcooking.
5. How can I make it extra flavorful?
Enhance depth by roasting the squash until lightly caramelized and adding an extra pinch of fresh herbs. A dash of smoked paprika or a squeeze of lemon juice can also elevate the flavors.
