This post may contain affiliate links. Please read our disclosure policy.

When you want comfort and decadence but need wholesome and nourishing, Butternut Squash Pasta is the solution. Butternut squash is the secret to the swoon-worthy sauce, making it the ideal addition to your healthy recipe rotation.

a bowl of creamy butternut squash pasta

The hidden veggies in the sauce make this an ideal pasta for kids…or anyone who is veggie shy.

For this pasta, the secret sauce (literally) that makes it special is roasted butternut squash.

As this Roasted Butternut Squash demonstrates, cooking squash in the oven until it is caramelized and tender unlocks its true potential.

  • This pasta makes the most of the roasted squash’s nutty, sweet, and melt-in-your-mouth goodness by blending it into the sauce.
  • From there, elevated additions like Roasted Garlic, brown butter, and gouda make it a forever-keeper you can serve to company.

This easy butternut squash pasta is on our house favorites list, and I know it will earn its spot on yours.

Let’s make it!

a large bowl of healthy creamy butternut squash pasta

Reasons to Love Butternut Squash Pasta

If you haven’t already been sold on the idea of butternut squash pasta, here are some of the reasons why I love this recipe so much:

  • CHEESE. Butternut squash pairs well with cheese, and while this isn’t a mac and cheese recipe per se (turn to Butternut Squash Mac and Cheese for that), the cheese and butternut squash elevate one another beautifully.
  • It’s Versatile. Not only can you enjoy this recipe as a side or vegetarian main, but you can also upgrade it by adding a filling protein, like in this Butternut Squash Sausage Pasta.
  • It’s Nutritious. This is a creamy, comforting pasta dish without heavy cream, meaning it’s fairly wholesome. Healthy swaps keep things light, and an array of veggies add valuable nutrition. (For those who like a little extra nutrition punch, see the FAQ section below for more ideas of what to add.)
a bowl of roasted garlic butternut squash pasta

How to Make Butternut Squash Pasta

This roasted garlic and butternut squash pasta tastes luxurious, far more so than you’d expect from its comparably lean ingredient list.

The majority of this recipe’s creaminess and richness comes from the butternut squash itself.

Combined with a touch of milk and cheese, the squash becomes a sumptuous pasta sauce.

The Ingredients

  • Pasta. Whole wheat pasta ensures that this dish is full of filling fiber and added nutrients. I used rotini, but you can use any short, tubular noodle you prefer.

Substitution Tip

Cavatappi, penne, and fusilli are all great options for this pasta dish.

  • Butternut Squash. Creamy, nutty, and naturally sweet, butternut squash pairs well with a cheesy sauce. It’s also packed with vitamins, antioxidants, and fiber.
  • Garlic + Onion. The small but mighty flavor builders. These roast on the sheet pan right along with the butternut squash.
  • Milk. Helps make the squash sauce extra creamy. I used 1% milk, but you can use any milk you have on hand.
  • Butter + Sage. Cooking the sage leaves in browned butter adds earthiness, warmth, and richness to the butternut squash sauce.
  • Cheeses. Nutty, creamy Gouda and savory Parmesan are the perfect cheesy duo to take this butternut squash pasta from simple to spectacular.
  • Red Pepper Flakes. A touch of heat is the perfect complement to the sweet and savory notes.

The Directions

  1. Cut the top off of the garlic, drizzle it with olive oil, wrap it in aluminum foil, then place it on a baking sheet. Prick the squash all over, slice it in half, scoop out the seeds, and place it on the baking sheet.
prepping onion, butternut squash, and garlic to roast
  1. Trim, peel, and halve the onion. Add it to the baking sheet.
roasted butternut squash and garlic for butternut squash pasta
  1. Roast at 400 degrees F for 40 to 50 minutes. Let cool.
healthy pasta noodles for butternut squash pasta
  1. Cook and drain the pasta, reserving 1 cup of pasta water.
roasted garlic for healthy butternut squash pasta
  1. Remove the squash skin, then add the flesh to a blender with the onion and garlic cloves.
food processor with creamy roasted sauce for pasta
  1. Add milk and blend until smooth.
browning butter in large pot
  1. Brown the butter with the sage in the pasta pot.
cheese and creamy butternut squash pasta sauce in large pot
  1. Stir in the squash sauce and Gouda.
whole wheat noodles tossed in roasted butternut squash pasta sauce
  1. Stir everything together. ENJOY!

Storage Tips

  • To Store. Refrigerate pasta in an airtight storage container for up to 4 days.
  • To Reheat. Rewarm leftovers in a pot on the stovetop over medium-low heat, adding a splash of milk as needed for moisture. You can also reheat this dish in the microwave.
  • To Freeze. Freeze pasta in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Meal Prep Tip

Roast the butternut squash, garlic, and onion up to 1 day in advance. Refrigerate them in an airtight storage container until you’re ready to finish the recipe.

a bowl of easy butternut squash pasta

Leftover Ideas

Bulk up leftover pasta by adding chicken (try my Crockpot Shredded Chicken or Air Fryer Chicken Breast) or extra veggies (Sautéed Mushrooms would be delicious).

What to Pair with Butternut Squash Pasta

  • Baking Sheet. It is better to roast butternut squash than boil it, so a baking sheet is crucial.
  • Blender. Essential for creating the best butternut squash pasta sauce. This more economical version is also great.
  • Large Pot. This high-quality pot is perfect for preparing this pasta.

High-Powered Blender

For ultra smooth sauces, spreads, soups, and smoothies, this blender can’t be beaten. It’s great quality and will last you for years to come.

We happily ate this dish multiple nights in a row, then missed it as soon as it was gone.

You will love it! Be sure it finds its way to your table soon.

Frequently Asked Questions

How Can I Make Vegan Butternut Squash Pasta?

To make this recipe vegan, you’ll need to use a dairy-free milk and butter substitute. For the cheeses, you can use a dairy free version of Gouda and Parmesan. Instead, consider adding butternut squash to this dairy-free Penne Alla Vodka.

Can I Add Meat?

If you’d like to incorporate meat into your butternut squash pasta, you certainly can. I think butternut squash pasta with bacon (use my Air Fryer Bacon), chicken (stir in some Instant Pot Shredded Chicken), turkey (try my Air Fryer Turkey Breast), pork (like Baked Pork Tenderloin), or sausage butternut squash pasta would all be delicious.

What Other Veggies Can I Add to Butternut Squash Pasta?

To boost the nutrition of this pasta dish, stir in some chopped baby spinach, kale, Roasted Cauliflower Roasted Broccoli, or any other vegetables you enjoy.

Butternut Squash Pasta

5 from 8 votes
This easy butternut squash pasta uses roasted butternut to create a rich, creamy sauce that's nutritious! Add meat or enjoy as a vegetarian dish.

Prep: 20 minutes
Cook: 40 minutes
Total: 1 hour

Servings: 4 Servings (8 cups total)


  • 1 large head garlic
  • 1 medium butternut squash 2 pound to 2 1/2 pounds
  • 1 small onion
  • 3 tablespoon extra-virgin olive oil divided
  • 1 teaspoon kosher salt plus extra for cooking the pasta
  • 1/2 cup low-fat milk (I used 1%), plus additional as needed
  • 1 pound whole wheat rotini pasta or similar short, twisty, tubular pasta such as cavatappi, penne, or fusilli
  • 2 tablespoons unsalted butter
  • 1 tablespoon finely chopped fresh sage plus additional for serving
  • 4 ounces gouda cheese shredded (about 1 cup)
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 cup finely grated Parmesan cheese about 1 ounce, optional


  • Place a rack in the center of the oven and preheat the oven to 400 degrees F. Line a large rimmed baking sheet with parchment paper.
  • Cut the very top off a bulb of garlic so that the top of the cloves are exposed (see Roasted Garlic for even more prep tips). Place a square of aluminum foil large enough to wrap around it completely on top of the prepared baking sheet, set the garlic bulb in its center, then drizzle the garlic with 1 tablespoon of the oil. Wrap the foil up and around the garlic so the garlic is completely enclosed. Scoot it to one corner of the baking sheet.
  • With the tines of a fork, lightly prick the butternut squash skin all over. Trim off its stem end and a little bit off of its bottom end so it can stand up flat. Stand the squash up on its bottom end, then with a very sharp knife, slice it in half lengthwise from top to bottom. Scoop out and discard the seeds and stringy bit. Place it cut sides-up on the baking sheet.
  • Trim off the stem ends of the onion and halve it lengthwise through the stem. Peel each half (discard the peels) and then place the halves cut-sides up on the baking sheet beside the squash.
  • Drizzle the squash and onion with the remaining 2 tablespoons oil. With your fingers, rub the squash and onion lightly so the cut sides are evenly coated with oil. Sprinkle the onion and squash with 1 teaspoon salt (it will look like a lot). Roast until the squash is fork tender, about 40 to 50 minutes. Remove and let cool for 20 minutes.
  • While the squash cools, fill a large pot three-fourths of the way with water and bring to a boil. Salt the water well, then add the pasta. Cook until al-dente according to package instructions. Reserve 1 cup of the pasta water (DO NOT FORGET), then drain the pasta and quickly rinse it with cool water. Shake out as much water as you can, then set aside to drain further.
  • Once the squash is cool enough to handle, tear away the skin and place the flesh into a high-powered blender or food processor in chunks. Discard any dark, burned outer onion layers and then add the remaining onion to the blender. Unwrap the garlic and squeeze the cooked garlic cloves out of their skin. Transfer to the blender.
  • Add 1/2 cup of the milk and blend until smooth and creamy, adding more milk as needed so that the sauce will blend. The mixture will be thick. Stop to scrape down the blender as needed.
  • In the now-empty pasta pot, add the butter and sage. Cook on medium-low heat until butter starts to turn amber brown, stirring constantly and scraping up any brown bits that form on the bottom of the pot (this will take 2 to 4 minutes). Immediately add the blended squash mixture and the gouda. Cook over medium heat, stirring frequently, until the cheese is melted.
  • Shake the pasta one more time to remove any lingering water, then add to the pot. Add the red pepper flakes. Stir to combine, adding the reserved pasta water (or more milk) to loosen it as needed. Taste and adjust the salt to your liking. Serve immediately, with a sprinkle of Parmesan cheese and additional fresh sage.


  • TO STORE: Refrigerate pasta in an airtight storage container for up to 4 days.
  • TO REHEAT: Rewarm leftovers in a pot on the stovetop over medium-low heat, adding a splash of milk as needed for moisture. You can also reheat this dish in the microwave.
  • TO FREEZE: Freeze pasta in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.


Serving: 1(of 4), about 2 cupsCalories: 746kcalCarbohydrates: 100gProtein: 25gFat: 27gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0.2gCholesterol: 49mgPotassium: 795mgFiber: 15gSugar: 11gVitamin A: 20361IUVitamin C: 42mgCalcium: 346mgIron: 2mg

Join today and start saving your favorite recipes

Create an account to easily save your favorite recipes and access FREE meal plans.

Sign Me Up

More Vegetarian Pasta Recipes

Did you try this recipe?

I want to see!

Follow @wellplated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

Share this Article


You May Also Like

Free Email Series
Sign Up for FREE Weekly Meal Plans
Each includes a grocery list, budget, and 5 healthy dinners, helping you save time, save money, and live better!

Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

Learn more about Erin

Leave a Comment

Did you make this recipe?

Don't forget to leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating


Leave a comment

  1. I LOVED making this recipe. The perfect amount of healthy, hearty and creamy. It was fairly easy to make and I bought pre-cubed butternut squash which saved a good amount of time. I couldn’t find ground chicken/turkey sausage so I bought ground turkey and seasoned it to taste like sausage! Also there was no fresh sage at my grocery store so I substituted ground sage and changed the amount. So good, and makes a lot of food. I’ve already eaten 3 servings and have 3 to go. Highly Recommend!5 stars

  2. I couldn’t find frozen egg noodles so have the traditional dried kind—do I need to prepare them any differently than the frozen variety for this recipe?

    1. Hi Katie! While I haven’t tested it out with the traditional kind, you probably could use them. Normally it takes 8-10 minutes to cook them, so maybe cook them first then add them to the dish at the point you were supposed to add the frozen ones. If you decide to experiment, let me know how it goes!

  3. This was delicious and much more filling than it would appear while making it. I used a sweet onion instead of a red onion and added a little extra spice to balance that added sweetness. I also subbed dried sage due to availability and everything turned out great. Will be making this again!5 stars

  4. Excellent recipe! I found this recipe because I had half a CSA butternut languishing in my fridge that needed cooking and I happened on fresh ground chicken sausage at the grocery store tonight. I always have kale in the fridge so this was an excellent hit on my Google search! I didn’t follow the instructions exactly; I didn’t remove the sausage before adding the squash. I didn’t want my sausage to get super crispy so I added about 1/2 of the broth and steamed the squash. Most of it cooked away by the time I added the kale. My squash cooked down quite a bit so the end result was almost a chunky butternut sauce, which was perfect for my pasta. I used 250g of paperdelle pasta that I cooked to al dente along side and then used tongs to transfer from one pot to another. This allowed enough pasta water to help loosen everything up. All in all, it was a yummy dinner! Thanks for the recipe!!5 stars

  5. This recipe turned out excellent – many thanks Erin for yet another winner! I really appreciated the weight amounts rather than generic information for example; 1 squash…(2 lb squash or 2 ounces of Gouda) = success without too much effort. The dish was creamy & comforting…..I felt like I was eating liquid sunshine :-) For a meat side dish I purchased a Deli rotisserie cooked chicken to speed up getting dinner on the table and it was a good pairing & a win/win for the family.5 stars