A bowl of shell pasta in a butternut squash pasta sauce, garnished with sliced fresh sage.

Why I love this butternut squash pasta sauce

This whole mac and cheese conundrum has got my wheels spinning and I just can’t seem to get it quite right. I know that I could use vegan cheeses and make something pretty good, but I really do try to stick with more natural options when I can.

So when I saw frozen butternut squash at the grocery store, I thought it would be a great way to make a super simple, cheesy butternut squash pasta sauce.

I’ve had quite a bit of success with similar sauces. I used butternut squash for pasta before, and I’ve made pumpkin pasta with Italian sausage and spinach and sweet potato to make a creamy sauce.

My goal was to make a cheesy-tasting pasta sauce that was super simple and relatively healthy, and I think I achieved that. And, you don’t even need to dirty a pot to make the sauce, so it can’t get much better than that.

If you like this recipe, you have to try this dairy free alfredo sauce, and this pasta carbonara and this hummus pasta.

Searching for more pasta recipes? tahini pasta / BLT pasta salad / Penne bolognese / pumpkin pasta with Italian sausage

Close up of shell pasta garnished with sliced fresh sage and crushed black pepper.

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Ideas

Ingredients:

Making changes to a recipe can result in recipe failure. Any substitutions listed below are simple changes that I believe will work in this recipe, but results are not guaranteed.

  • Coconut milk – If you can’t use coconut milk, you can easily swap cashew cream, or even unsweetened coconut yogurt.
  • Shell pasta – You can really use whatever type of pasta your prefer. Since this butternut squash pasta sauce is already gluten free, you can easily swap your pasta to make the whole dish celiac friendly.
A glass jar of a yellow creamy sauce, with a spoon resting next to it smothered in sauce.

The following is a detailed overview of the recipe steps with added tips and tricks for recipe success. For a simplified and printable version, including ingredient amounts and more formal instructions, see the recipe card below.

How do you make butternut squash pasta sauce?

Cook the butternut squash. I used a frozen package of butternut squash for my pasta sauce. I popped it into the microwave for 6 minutes (per the package instructions), and transferred the cooked squash to the food processor bowl. If you don’t have this option, you can roast your butternut squash in the oven for about 45 minutes at 400˚F (or until it’s nice and tender).

Blend with the remaining ingredients. After transferring your squash to a blender or food processor, you need to blend them until smooth. I used a food processor this time, but I have used my immersion blender in the past as well. Blend until smooth, and add to pasta just before serving. Make sure to reserve about ½ cup of pasta water before draining your pasta.

More recipe ideas. sweet potato pasta with cilantro tahini sauce / pasta fresca / olive oil pasta sauce / sausage and peppers pasta

Close up of shell pasta covered in a vegan sauce.

Tips for making butternut squash pasta sauce

  • Be sure to really blend your sauce well to make sure you aren’t getting any lumps.
  • If you want super creamy pasta, hold off on tossing your pasta with the sauce until you’re ready to serve. Dairy free sauces tend to get absorbed more quickly into the pasta, meaning they’re going to dry out faster than traditional mac and cheese.
  • Want to bake your pasta? Add a little extra broth or coconut milk to the sauce. Toss the pasta, and top it with seasoned breadcrumbs. Bake in the oven for 20 – 30 minutes at 350˚F. Just make sure your breadcrumbs are dairy free.
Butternut squash pasta in a bowl.
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5 from 1 vote

Butternut Squash Pasta Sauce

By: Melissa Belanger
This cheesy butternut squash pasta sauce makes a great alternative to macaroni and cheese. It’s dairy free, super flavorful and doesn’t even require a pot. Makes about 2 1/2 cups.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 8
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Ingredients 

  • 1 10- ounce package frozen butternut squash
  • 1/2 cup full-fat canned coconut milk
  • 1/4 cup nutritional yeast
  • 1 garlic clove
  • 1/2 teaspoon dried minced onion
  • 1/4 teaspoon dried mustard
  • 1/4 teaspoon turmeric
  • Pinch nutmeg
  • 1 teaspoon salt
  • 3 tablespoons – 1/4 cup pasta water

Instructions 

  • Combine ingredients in a food processor.
  • Blend until completely smooth.
  • Add to pasta just before serving, adding a few tablespoons of pasta water as needed. 

Notes

If you can’t find frozen butternut squash, roast 10 ounces of cubed butternut squash in a 400˚F oven for about 45 minutes (or until soft).
Nutrition is calculated for the sauce only. 

Nutrition

Calories: 53kcal, Carbohydrates: 6g, Protein: 1g, Fat: 3g, Sodium: 295mg, Fiber: 1g, Sugar: 1g, Vitamin C: 9mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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Hi! I'm Melissa.

I create easy, dairy free recipes because I know how hard living without milk can be. I believe you can live a completely satisfying life without dairy, and I want to teach you how.

Read more about me

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5 from 1 vote

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4 Comments

  1. Jessica says:

    5 stars
    Amazing!!!! It is soooooo good! When you’re craving cheesy mac and cheese, this is the perfect dairy free substitute

    Reply
  2. Brittany Baisley says:

    How Much Pasta should i cook? Would one recipe be enough for 2 adults and 1 toddler?

    Reply
    1. Melissa Belanger says:

      The recipe should make enough for a full pound of macaroni!

      Reply
  3. Hannah says:

    Has anyone made this with almond milk? Trying to avoid going to the store.

    Reply