High-Protein Butternut Squash Pasta, created by a Registered Dietitian Nutritionist. This nut-free roasted butternut squash pasta sauce is creamy, low-fat, and packed with fiber and plant-based protein. It gets its luscious texture from roasted squash, white beans, and a whole bulb of caramelized garlic. A satisfying and nourishing pasta you'll want on repeat.
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💛 Why You'll Love This Butternut Squash Pasta
7 Reasons why this will be your new favorite pasta sauce:
- Formulated by a Dietitian - Every ingredient was chosen to support steady energy, satiety, and optimal nutrient absorption.
- Complete Protein Power - 30 g protein per serving from white beans and lentils with a robust amino acid profile for muscle repair and metabolic health.
- Fiber for Longevity - 16 g fiber per bowl from veggies and legumes fuel gut bacteria that help reduce inflammation and regulate blood sugar.
- Meal-Prep Friendly - This butternut squash pasta sauce holds up for up to 5 days in the fridge, and freezes well. Perfect for quick weeknight dinners, making it a practical staple for busy weeks.
- Flavor That Excites - Roasted garlic, thyme, and sage give this creamy sauce rich, cozy depth with a hint of smoky sweetness.
- Creamy without cream: White beans, not dairy, make the sauce velvety.
- Full of antioxidants: Roasting boosts the bioavailability of beta-carotene in squash and lycopene in tomatoes.
Jump to:
- 💛 Why You'll Love This Butternut Squash Pasta
- 👩🏼🌾 Ingredients & Health Benefits
- 🎃 Substitutions
- 📝 Tips for Making Butternut Squash Pasta
- High-Protein Butternut Squash Pasta Recipe
- ⚖️ Convert the Recipe to Metric (g & mL)
- ✔️ Storage & Reheating Tips
- 🍝 More High-Protein Pasta Recipes to Try
- 🙋🏽♀️ Recipe FAQs
- 🛍️ Shop Recipe Cookware and Ingredients
- 👩🏽🍳 Made this recipe?
- 🍽️ Related Recipes
- 💬 Comments
👩🏼🌾 Ingredients & Health Benefits
As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.
- Butternut Squash - High in beta-carotene for skin and eye health; roasting boosts absorption.
- White Beans - Add creaminess, protein, and fiber for steady energy.
- Garlic - Supports immunity and heart health thanks to allicin.
- Onion - Provides prebiotic fiber and quercetin for gut and immune support.
- Cherry Tomatoes - Rich in lycopene, an antioxidant enhanced by heat.
- Thyme & Sage - Offer anti-inflammatory compounds and savory depth.
- Miso - Adds umami flavor and gut-friendly probiotics.
- Nutritional Yeast - Delivers B vitamins and a mild cheesy flavor.
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: kabocha or pumpkin
- White Beans: Use navy beans for the most protein, or substitute with cannellini or chickpeas
- Garlic: ½ teaspoon garlic powder
- Onion: shallots or leeks
- Cherry tomatoes: canned fire-roasted tomatoes
- Thyme & Sage: rosemary or Italian seasoning
- Miso: 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: a touch of tahini or cashew butter, or vegan parmesan
📝 Tips for Making Butternut Squash Pasta
These additional tips will help you get the best results from this recipe.
- 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.
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.
⚖️ Convert the Recipe to Metric (g & mL)
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✔️ Storage & Reheating Tips
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
Easy High-Protein Pasta Sauce. Quick and easy stovetop and Instant Pot directions for a wholesome dinner packed with fiber, iron, antioxidants, and protein.
15-Minute Pasta in Green Sauce Recipe. 36g protein, 9 ingredients. Instead of nuts or seeds, I blend firm tofu with spinach, artichokes, and miso to create a velvety sauce.
High-Protein Creamy Mushroom Pasta with Tofu. A delicious pasta dish packed with flavor and surprisingly easy to make.
High-Protein Tofu Pasta Sauce. This flavor-packed recipe uses firm tofu for a protein-rich and creamy sauce.
🙋🏽♀️ 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.
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Let me know your thoughts on High-Protein Butternut Squash Pasta by leaving a ⭐️ rating below or sharing it on Instagram.
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!