Creamy Butternut Squash Pasta

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This Butternut Squash Pasta is the ultimate Fall comfort food. It’s creamy, and super-easy to prepare, and it reminds me of a Fall-inspired Alfredo sauce. (Only without the cream!)

creamy butternut pasta tossed in pan

How to Make the Best Butternut Squash Pasta Sauce

This epic butternut squash sauce came into existence after I tested various cooking times for my Instant Pot Butternut Squash tutorial. I had a bunch of cooked butternut squash on my hands, and turning it into a creamy pasta sauce is literally one of the easiest things you can do!

Here’s what you’ll need to make it:

  • Yellow onion
  • Garlic
  • Fresh sage (thyme or rosemary would work, too)
  • Cooked butternut squash
  • Lemon juice
  • Red pepper flakes (if you like a spicy kick)
  • Salt & pepper

By the way, if you don’t have cooked butternut squash on hand, canned pumpkin or mashed sweet potatoes could also work as a swap.

Once you have cooked squash on hand, this vegan pasta sauce takes less than 15 minutes to assemble. You can make the sauce while your pasta cooks!

How to Make It

Sauté the onion in a skillet until it softens, then add in the garlic and sage, and keep stirring until fragrant.

sauteed veggies and butternut squash

Then you’ll just add the sauteed veggies to a blender, along with the cooked squash, water, lemon juice, salt & pepper, and red pepper flakes, if you like spice.

Blend it all together until creamy, then pour it over the drained pasta when it’s done! This dinner takes less than 30 minutes to get on the table, and it will have you licking your bowl clean.

blended sauce poured over pasta

How to Take it Up a Notch

If you want to make this pasta reach the next-level, do yourself a favor and start cooking a batch of mushroom bacon before you start cooking the pasta. It should be ready by the time your pasta and sauce are done!

When you top this pasta with crispy mushroom bacon (shiitake mushrooms are non-negotiable in this case– don’t make substitutions!) this pasta tastes legitimately like a Carbonara sauce you’d get at a 5-star restaurant.

mushroom bacon added to pasta

If you’re not vegan, you can even add a sprinkle of Parmesan cheese on top when you serve it. A little bit goes a long way, and makes the sauce taste even more like an Alfredo sauce, with a hint of Fall flavor.

This Butternut Squash Pasta is:

  • Unbelievably creamy
  • Dairy-free
  • Vegan
  • Packed with veggies
  • and ready in less than 30 minutes!

Have I convinced you to try it yet? I hope you’ll love it as much as I do.

butternut squash pasta in black bowl

Can Butternut Squash Be Used as Spaghetti?

If you’re wondering if butternut squash can be turned into “noodles” (similar to spaghetti squash) check out my Spiralized Butternut Squash Pasta recipe. It’s a fast skillet meal that’s totally grain-free!

butternut squash pasta in black bowl
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4.89 from 9 votes

Creamy Butternut Squash Pasta

This Butternut Squash Pasta is the ultimate Fall comfort food. It's creamy and comforting, while being entirely dairy-free, and takes less than 30 minutes to get on the table for an easy meal.
Course Main Course
Cuisine vegan
Keyword butternut squash pasta, butternut squash pasta sauce
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6
Calories 322kcal


  • 16 ounces linguine noodles (use brown rice or legume pasta to keep it gluten-free)
  • 1 tablespoon extra-virgin olive oil
  • 1/2 yellow onion (1 cup chopped)
  • 4 garlic cloves , minced
  • 1 heaping tablespoon freshly minced sage (about 4 to 5 leaves)
  • 1 cup mashed butternut squash (steamed or roasted; see notes)
  • 1 cup water
  • 1 tablespoon freshly squeezed lemon juice
  • 1/4 teaspoon crushed red pepper flakes
  • salt & pepper
  • 1 heaping cup baby arugula (optional)


  • Cook the pasta according to the package directions. While you wait for the water to come to a boil, you can start sauteeing the veggies for the sauce. (Note: If you'd like to serve this dish with crispy mushroom bacon, start cooking it right away, so it will be ready when the pasta is done.)
  • While the pasta is cooking, heat the olive oil in a skillet over medium-high heat. Sauté the onion until it's soft and translucent, about 6 to 8 minutes. Add in the garlic and sage, and sauté until fragrant, about 1 to 2 minutes more.
  • Transfer the cooked veggies to a blender, then add in the cooked squash, water, lemon juice, 1 teaspoon of fine sea salt, and several grinds of black pepper. Add in the red pepper flakes, if desired. (You can use up to 1/2 teaspoon if you like the sauce spicy.) Blend until very smooth.
  • Taste and adjust the seasoning as desired. When the pasta is done cooking, drain it then return it to the pot it was cooked in. Pour the pasta sauce over the top, add in the arugula (if using), and toss well to combine. The greens should wilt quickly in the hot pasta. Taste and adjust any seasoning as needed, then serve warm, with crispy mushroom bacon on top, if desired.
  • Leftovers will keep well for up to 5 days when stored in an airtight container in the fridge. You can reheat the leftovers in a skillet over medium heat, but keep in mind that you might want to add a splash of water to help thin out the sauce again, and stir often, so the pasta won't stick to the pan.



If you don't have cooked squash on hand, you can cook the butternut squash by peeling and cutting it into 1-inch cubes. To cook them in the Instant Pot, pour 1 cup of water into the pot, then place a steamer basket over that. Pour the cubes into the steamer basket, secure the lid, and cook at high pressure for 8 minutes. Perform a quick release when the cooking cycle is over. The squash should be easily mashed.
To roast the squash cubes in the oven, preheat to 400ºF and toss the cubes in 2 tablespoons of olive oil. Roast until tender, about 30 to 35 minutes.
Nutrition information is for 1 of 6 servings. This information is automatically calculated using generic pasta; so keep in mind this will vary based on the type of pasta you use.
Sauce nutrition (per heaping 1/2 cup): Calories: 62; Fat: 4g; Carbs: 7g; Fiber: 1 g; Protein: 1 g


Calories: 322kcal | Carbohydrates: 61g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 281mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2480IU | Vitamin C: 7mg | Calcium: 46mg | Iron: 1mg

If you try this Butternut Squash Pasta recipe, please leave a comment below and let me know how you like it. And if you make any modifications, I’d love to hear about those, too! We can all benefit from your experience.

Reader Feedback: What’s your favorite Fall comfort food?

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I just made this tonight, and goodness, it’s delicious! I was expecting to need parmesan cheese on top, but this is so flavorful, you don’t even need it. Definitely adding it to our weekly rotation!


Can you use frozen squash?

    Megan Gilmore

    I don’t see why not! Please let me know how it goes, if you give it a try.


    This was so good that the whole family loved it! I cooked the squash in sections in the instant pot so the squash was moist. I’d cut the water down to 3/4 cup but with roasted squash I’d keep it at 1 cup. My husband was surprised there was no cheese or cream! Definitely making it again.


This meal was a hit in my household for dinner! We added crumbled bacon on top and a little shredded smoked gouda – so creamy and satisfying! My husband did say it was a little dry when reheated in the microwave the next day, so I added a little extra sauce that I had reserved and it was fine. My kids literally licked their bowls! Such a unique and delicious flavor combination.


Incredible flavor!!!!! The whole family loved it!


I like my pasta saucy so this was thicker than I expected but flavour was really good!


This was great! I made a double batch as I had a huge squash. Any thoughts on whether or not this sauce would freeze well?


I made this recipe with one of the substitutions suggested. I didn’t have butternut squash on hand, but had a baked yam I didn’t get to eat earlier in the day, so I used that instead. Also didn’t have fresh herbs, so I used dried thyme. Still delicious! I added a couple of dashes of hot sauce (I love Frank’s). Really fast and easy.
So good!


I made this today and it’s sooo tasty. Also made peanut butter and jelly muffins also very tasty. Thank you for such great recipes. Gives me inspiration when u need it


Do you think this sauce could be set aside on it’s own to be used as a sauce option in a pasta bar? I’m having a party and need to have vegan options for my guests.


I like to add fennel, ground with sage fresh.


Can you use canned pumpkin purée?


    Sorry! I just saw that you said it was ok up top!

dawn roper

Hi what pasta have you used

Michelle s.

I made this with sautéed mushrooms, roasted garlic (subbed for the sautéed garlic) and some ground hot sausage. Mixed in chopped spinach as I mixed it all together.


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