This High-Protein Butternut Squash Pasta packs 30 grams of protein per serving into a creamy, savory roasted squash sauce. White beans make it velvety without cream, while caramelized garlic, miso, nutritional yeast, sage, and thyme add rich, cheesy depth. It's a cozy, satisfying plant-based pasta that tastes every bit as indulgent as it looks.
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Jump to:
- 🔍 Quick Look: High-Protein Butternut Squash Pasta
- 👩🏽⚕️ Dietitian's Note
- 👩🏼🌾 Ingredients
- 🥬 Substitutions
- 📝 How to Make High-Protein Butternut Squash Pasta
- ✔️ Storage & Meal Prep Tips
- 🍝 More High-Protein Pasta Recipes to Try
- 🙋🏽♀️ Recipe FAQs
- 🍽️ More Squash Recipes
- 👩🏽🍳 Made this recipe?
- ⚖️ Convert the Recipe to Metric (g & mL)
- High-Protein Butternut Squash Pasta Recipe
- 🛍️ Shop Recipe Cookware and Ingredients
- 💬 Comments
🔍 Quick Look: High-Protein Butternut Squash Pasta
- ⏱️ Prep Time: 10 minutes
- 🎛 Cook Time: 40 minutes
- 👥 Servings: 4
- 📊 Calories: ~480 kcal (based on nutrition panel)
- 👩🏽🍳 Flavor Profile: Creamy, savory, and slightly sweet, with rich umami from miso and nutritional yeast, mellow roasted garlic, and cozy notes of sage and thyme.
- 💪🏼 Nutrition: 30 grams of protein, 18 grams of fiber, 182 mg of calcium
- ⭐ Difficulty: Easy. This high-protein pasta recipe requires mostly hands-off roasting.
👩🏽⚕️ Dietitian's Note
This high-protein butternut squash pasta turns a traditionally lower-protein squash sauce into a more balanced meal by blending white beans directly into the sauce and adding lentils for even more plant-based protein and fiber. Each serving provides 30 grams of protein, making this a satisfying option for anyone looking to add more high-protein pasta recipes to their routine.
Butternut squash also provides the antioxidant beta-carotene, while white beans and lentils contribute fiber, iron, magnesium, and other important nutrients. Pairing these legumes with pasta also provides a complementary mix of essential amino acids.
One of my favorite things about this recipe is that the creamy texture comes from butternut squash and white beans rather than heavy cream. You get a rich, velvety pasta sauce while also adding beans to your meal in a delicious and unexpected way.
Why You'll Love This Recipe:
This High-Protein Butternut Squash Pasta is creamy, cozy, and packed with savory fall flavor. It's also:
- High in protein: Each serving packs 30 grams of plant-based protein from white beans, lentils, and pasta.
- Creamy without cream: White beans blend with roasted butternut squash for a naturally thick, velvety butternut squash pasta sauce.
- Big on flavor: Caramelized garlic, miso, nutritional yeast, sage, and thyme balance the natural sweetness of the squash with savory, cheesy depth.
- High in fiber: Squash, white beans, and lentils make this a fiber-rich and satisfying pasta dinner.
- Meal-prep friendly: The creamy butternut squash sauce keeps well in the refrigerator and freezes well for easy weeknight meals.
👩🏼🌾 Ingredients
Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.
- Butternut Squash - Roasting brings out its natural sweetness and gives the sauce its silky texture and rich, golden color.
- White Beans - Blend seamlessly into the squash for an extra-creamy, velvety butternut squash pasta sauce without cream.
- Garlic - Roasting a whole bulb mellows its sharpness and creates a sweet, caramelized garlic flavor.
- Onion - Roasts until sweet and savory, adding depth and balancing the sweetness of the squash.
- Cherry Tomatoes - Roast until jammy, adding bright acidity and concentrated tomato flavor that keeps the sauce from tasting too sweet.
- Thyme & Sage - Add earthy, aromatic fall flavor that pairs especially well with roasted butternut squash.
- Miso - Adds salty, savory umami that deepens the sauce and balances the squash's natural sweetness.
- Nutritional Yeast - Adds a mild cheesy, nutty flavor without dairy and rounds out the creamy sauce.
See the printable recipe card below for quantities.
🥬 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Butternut Squash: Swap for kabocha or pumpkin.
- White Beans: Use navy beans for the most protein, or substitute with cannellini or chickpeas.
- Garlic: Swap for ½ teaspoon garlic powder.
- Onion: Use shallots or leeks instead.
- Cherry tomatoes: Substitute with canned fire-roasted tomatoes.
- Thyme & Sage: Use rosemary or Italian seasoning.
- Miso: Substitute with soy sauce or tamari.
- Green onions: Use chives, shallots, or finely diced red onion.
- Cilantro and mint: Substitute with parsley, basil, or dill.
- Nutritional Yeast: Use a touch of tahini or cashew butter, or vegan parmesan.
📝 How to Make High-Protein Butternut Squash Pasta
The complete recipe with exact amounts is below. These additional tips will help you get the best results.
- Prep veggies: To make cutting the squash safer, you can microwave it for 2-3 minutes to soften the skin slightly. Cut it into quarters, and scoop out the seeds. Slice the top off the whole garlic bulb to expose the cloves. Quarter the onion so it caramelizes evenly.
- For roasting: Pour about ¼ cup broth into the baking dish. Place the squash cut side down so it steams gently and roasts evenly. Nestle the garlic and onion around it. Tuck the thyme and sage under the squash or tomatoes. They'll infuse the dish with flavor without crisping or burning. Using broth instead of oil keeps this recipe low-fat and allows the veggies to caramelize lightly while remaining moist.
- Roast everything at 400°F (200°C) for about 40-50 minutes.
The squash should be fork-tender, the garlic soft and golden, and the onion lightly caramelized. If all the broth evaporates, add more as needed.
- Blend: Once roasted, scoop out the squash flesh (discard the skin for a smoother sauce). If using a high-speed blender, you can blend the skin in for extra fiber and a deeper flavor.
- Adjust texture: Add broth gradually while blending until the sauce is thick, creamy, and pourable. When heating the sauce, stir in a splash of unsweetened plant-based milk (such as oat, soy, or cashew milk). It restores creaminess, loosens the texture, and adds a fresh, silky finish.
- Optional protein boost: For even more plant protein, toss in roasted or air-fried lentils before serving-they add crunch and extra staying power. See here: How to Roast Lentils.
- For serving: Transfer to a serving dish and top with roasted lentils for an optional protein boost.
✔️ Storage & Meal Prep Tips
These simple tips will help this squash recipe stay fresh and delicious:
- Storage: The sauce keeps for up to 5 days in the fridge or 3 months in the freezer; thaw overnight before reheating.
- Reheat gently over low heat, adding a splash of vegetable broth or unsweetened plant-based milk to restore creaminess. Stir occasionally to prevent sticking. Avoid boiling - gentle heat preserves flavor and texture.
- Serve the sauce tossed with lentil or chickpea pasta and cooked lentils for a balanced, high-protein meal. Top with a drizzle of chili oil for richness.
🍝 More High-Protein Pasta Recipes to Try
My High-Protein Spaghetti Sauce packs 36 grams of protein and 20 grams of fiber with red lentils, tomatoes, and a flavorful optional hemp seed sauce.
This Green Pasta Recipe contains 36 grams of protein per serving with tofu, spinach, artichoke hearts, and a bright, savory miso-lemon sauce.
High-Protein Creamy Mushroom Pasta with Tofu has over 40 grams of protein along with savory roasted mushrooms, crispy tofu sausage crumbles, and a silky tofu-miso sauce.
This Tofu Pasta Sauce packs 22 grams of protein per serving with creamy tofu and savory sun-dried tomatoes.
🙋🏽♀️ Recipe FAQs
Yes. Adding cashews or almonds creates a richer, creamier texture and adds extra protein and healthy fats. Blend them directly with the roasted vegetables for a thicker, more luxurious sauce.
Yes. Frozen squash works well. Follow these tips if using frozen squash:
No need to thaw first. Spread the frozen squash pieces directly into your roasting dish.
Add the other vegetables - garlic bulb, onion, and tomatoes - as written in the recipe.
Reduce the broth slightly to about 2 tablespoons, since frozen squash releases extra moisture as it roasts.
Roast everything at 400°F (200°C) for 35-45 minutes, stirring halfway through. The squash will soften and lightly caramelize once the excess liquid evaporates.
If the pan looks too watery midway, carefully pour off a little liquid or keep roasting uncovered until most moisture cooks off.
Beans, lentils, tofu, tempeh, edamame, and legume-based pastas are easy ways to add more protein to pasta. You can also blend white beans or tofu directly into pasta sauce for a creamy texture while boosting the protein.
Try butternut squash pasta with white beans or lentils, stuffed butternut squash with quinoa and beans, lentil and squash curry, or a butternut squash grain bowl with tofu or tempeh. Blending beans or tofu into a butternut squash sauce is also an easy way to make it creamy while adding protein.
Yes. Butternut squash pasta can be a nutritious meal, providing fiber, beta-carotene, and other micronutrients. Adding protein-rich foods such as beans, lentils, or tofu can make it more balanced and satisfying.
🍽️ More Squash Recipes
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High-Protein Butternut Squash Pasta Recipe
Ingredients
For roasting:
- ⅓ cup vegetable broth or a drizzle of olive oil (see notes)
- 1 medium butternut squash halved and seeded (about 2.5 pounds)
- 1 medium bulb garlic ¼ inch trimmed off the top
- 2 cups cherry tomatoes (about 300g)
- ½ large onion quartered, or 2 shallots (halved)
- 5 sprigs fresh thyme optional
- 5 leaves sage optional
For blending:
- 1 ½ cups cooked white beans or 1 (15-ounce) can, drained and rinsed
- 2 ½ tablespoons nutritional yeast
- 2 teaspoons white miso or mellow miso, plus more to taste
- ½ teaspoon smoked paprika
- ½ teaspoon crushed red pepper optional
- 1 cup low-sodium vegetable broth (240ml) plus more as needed
- 2 teaspoons apple cider vinegar or lemon juice, plus more as needed
Optional for serving:
- 8 ounces pasta
- 1 cup cooked green lentils or brown lentils, roasted or plain (optional)
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EQUIPMENT
- Blender
- Baking dish
Instructions
- Preheat the oven to 400°F (200°C).
- Prep and Roast: Pour the vegetable broth into a ceramic or glass baking dish. Halve the butternut squash lengthwise, scoop out the seeds, and place it cut side down in the dish. Trim the top off the garlic bulb to expose the cloves, but keep the papery skin on. Nestle the garlic bulb, cut side down, in the dish along with the cherry tomatoes and onion pieces. Tuck in the thyme sprigs and sage leaves around the vegetables. Season everything lightly with salt and pepper. Roast for 40 to 50 minutes, until the squash is tender and the garlic is soft and buttery. Add more broth as needed.
- Once roasted: Let everything cool slightly. Scoop the squash flesh out of the skin and add it to a blender. Squeeze the roasted garlic out of its skins and add it to the blender along with the roasted tomatoes and onion. Remove and discard the thyme stems, but include any loose thyme leaves and the roasted sage. Pour a splash of hot broth into the roasting dish, scrape up the browned bits, for extra flavor.
- Blend: Transfer the ingredients from the baking dish to a high-speed blender. Add the white beans, nutritional yeast, miso, smoked paprika, chili flakes if using, broth, lemon juice, and a pinch of salt and pepper to the blender. Blend until smooth and creamy, adding more broth as needed to reach your desired consistency.
- For serving: Cook the high-protein pasta according to package directions. Warm the sauce in a large skillet.Stir in the cooked lentils and the pasta until everything is well-coated and heated through. Or top the pasta with crispy roasted lentils instead. Taste and adjust seasoning if needed.
Notes
- Note: The amount of broth for steaming the vegetables depends on the size of your baking dish-it should come up to about ¼ inch high. Check after 15 minutes of roasting and add more broth if it has evaporated.
- Tuck the fresh herbs under the vegetables so they infuse flavor without burning.
- Optional for roasting: Add a few sun-dried tomatoes for deeper richness, use dried herbs in place of fresh if preferred, or stir a splash of balsamic vinegar with the broth for a subtle tang.
- Optional olive oil: Toss the squash, garlic, onion, and tomatoes with 1 tablespoon of olive oil before roasting. The oil helps the vegetables caramelize more deeply, enhances flavor, and improves absorption of fat-soluble nutrients like beta-carotene from the squash and lycopene from the tomatoes. Or serve with a drizzle of chili oil or pumpkin seeds to absorb antioxidants more fully.
- Garlic: You can wrap the garlic in parchment or foil if you prefer.
- Add nondairy milk: Heat the sauce with an unsweetened nondairy milk for a touch of richness and to balance the roasted flavors without extra oil or cream.
- Lentils: Add the lentils plain, or roast for a crunchy topping. See here: How to Roast Lentils
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
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RiRi says
It tastes amazing!!!
Nisha Melvani, RDN says
Thank you so much. Glad you enjoyed it.
Jacq says
This was pretty easy and REALLY delicious. I added double the garlic and sage and then fresh thyme at the end too. I added pumpkin seeds on top since I was out of lentils. I will be making again! You could certainly
Nisha Melvani, RDN says
Love the boost of flavors. Thank you for sharing.
Brenda says
I love pasta, and I need the protein! Thank you so much for this nutrient-rich and flavorful dish!
Nisha Melvani, RDN says
So happy you enjoyed this pasta. Thank you. I love pasta too!
Jenny says
Just made this recipe. To me it has a good butternut flavor that is kept light. I wanted it to be a bit more “cheesy” and sagey so I added extra nutritional yeast, fresh sage, and garlic powder at the end. (I didn’t do the lentils because it was one too many steps for me). The sauce is thick and really sticks to the pasta, creating a delicious comfort-food meal. Thanks for the recipe!!!
Nisha Melvani, RDN says
Hi. Thank you for sharing your additions. That's a perfect way to make it more cheesy!
Catherine says
You are brilliant & your recipes so healthy & inspiring❣️This is important to me because I have developed a variety of issues that have made cooking difficulty. You have my gratitude
Nisha Melvani, RDN says
Your sweet comment made my day. Thank you for taking the time to write one. I am also grateful!
Jason Nunan says
If you happen to be reading these comments in real time question, please: Can I use a stainless steel pan or cast iron pan to roast? I don't have a glass or ceramic pan big enough sorry to say. Thanks for all you do!
Nisha Melvani, RDN says
Yes! That's fine!