This creamy butternut squash pasta is comfort food at its healthiest.
By blending roasted squash with cashews, fresh herbs, and a splash of balsamic vinegar, you get a silky, dairy-free sauce that feels indulgent yet nourishing.
Healthy Creamy Butternut Squash Pasta
Equipment
- 1 Half Sheet Baking Pan
- 1 Roll of Foil Wrap
- 1 High-Speed Blender
- 1 Large Pasta Pot
- 1 Chef’s knife
Ingredients
- ½ small butternut squash halved lengthwise and seeded
- 2 tablespoons extra-virgin olive oil plus more for drizzling
- Sea salt to taste
- Freshly ground black pepper to taste
- 2 shallots coarsely chopped (about ⅔ cup)
- 3 garlic cloves unpeeled
- ¾ cup water
- ½ cup raw cashews
- 1 tablespoon nutritional yeast
- 1 tablespoon balsamic vinegar
- 10 fresh sage leaves
- 1 tablespoon fresh thyme leaves plus extra for garnish
- 12 ounces rotini pasta or pasta of choice
- Sautéed broccoli optional, for serving
Instructions
- Prepare and Preheat the Oven: Begin by setting your oven to 425°F (220°C). While the oven heats, line a large baking sheet with parchment paper. This not only prevents sticking but also makes clean-up much easier later on. Preheating ensures your vegetables roast evenly and develop that golden caramelization that builds the sauce’s deep flavor.
- Season and Roast the Squash: Take the halved butternut squash, drizzle the flesh with a light coating of olive oil, and season generously with sea salt and freshly cracked black pepper.Place the squash cut-side down on the prepared baking sheet. This position allows the steam to trap inside, creating tender flesh while also caramelizing the outer surface for natural sweetness.
- Prepare Shallots and Garlic for Roasting: Wrap the chopped shallots and unpeeled garlic cloves in a small piece of foil. Before sealing, add a drizzle of olive oil and a pinch of salt. This method locks in moisture, gently roasting the aromatics until they become soft, sweet, and flavorful.Place the foil packet on the same baking sheet as the squash.
- Roast Until Tender and Fragrant: Transfer the baking sheet to the oven and roast for about 30 minutes. The squash should be fork-tender, and the shallots and garlic should be soft and aromatic. Once roasted, remove from the oven and allow everything to cool for a few minutes until comfortable to handle. Scoop out 1 cup of cooked squash flesh, discarding the skin. Peel the roasted garlic cloves to reveal their softened interiors.
- Blend the Creamy Sauce: Place the measured squash flesh, roasted shallots, peeled garlic, water, cashews, olive oil, nutritional yeast, balsamic vinegar, fresh sage leaves, thyme, ¾ teaspoon of salt, and several grinds of pepper into a high-speed blender. Blend on high until the mixture becomes completely smooth and creamy. This step is where the magic happens—the cashews emulsify with the roasted squash to create a velvety sauce without dairy.Taste and adjust seasoning if needed.
- Cook the Pasta Perfectly: While the sauce blends, bring a large pot of well-salted water to a rolling boil. Add the pasta and cook according to the package directions until al dente. Remember to stir occasionally to prevent sticking. Before draining, carefully scoop out about 1 cup of the hot pasta water—this starchy liquid will help adjust the sauce’s consistency later. Drain the pasta but do not rinse it, as the starch helps the sauce cling better.
- Combine Pasta with Sauce: Return the drained pasta to the warm pot. Pour the creamy butternut squash sauce over the pasta. Gradually add some of the reserved pasta water, starting with ½ cup, stirring continuously until the sauce loosens and evenly coats every piece of pasta. If you prefer a thinner consistency, add a little more pasta water until it reaches your desired creaminess. Taste and season with an extra pinch of salt or pepper if needed.
- Garnish and Serve: Serve the pasta hot, topped with freshly ground black pepper and a sprinkle of fresh thyme leaves for brightness. For added color and nutrition, pair the dish with sautéed broccoli or your favorite green vegetable.A light drizzle of olive oil just before serving can also enhance richness and flavor.
Notes
- Roasting the squash cut-side down ensures tender flesh with caramelized edges.
- Wrapping shallots and garlic in foil prevents them from drying out during roasting.
- Cashews create a naturally creamy texture without dairy; no need for soaking if using a high-speed blender.
- Reserved pasta water is essential for adjusting the sauce to the perfect consistency.
- Fresh herbs like sage and thyme elevate the sauce with earthy, aromatic flavors.
- Sautéed broccoli or seasonal greens add color, crunch, and extra nutrition.
- Nutritional yeast brings a subtle “cheesy” flavor while keeping the dish vegan.
Unlike heavy cream-based pastas, this version is packed with plant-based protein from cashews, healthy fats from olive oil, and plenty of fiber from the squash and whole grains if you choose whole wheat pasta.
Butternut squash is also rich in vitamins A and C, making this dish both immune-boosting and satisfying.
The best part? It’s simple enough for a weeknight yet impressive enough for dinner guests.
Quick to prepare, meal-prep friendly, and completely vegan, this pasta is the perfect balance of cozy and wholesome for everyday cooking.
Must-Have Tools for Perfect Results
High-Speed Blender
Essential for creating the smooth, creamy sauce from squash and cashews. A powerful blender ensures a velvety texture that rivals dairy-based sauces while also being versatile for smoothies, soups, and nut butters.
Half Sheet Baking Pan
Perfect for roasting the squash, shallots, and garlic evenly. A quality sheet pan promotes caramelization and is indispensable for everything from vegetables to cookies.
Foil Wrap
Used here for roasting shallots and garlic without drying them out. Beyond this recipe, foil is a kitchen staple for lining pans, grilling, and food storage.
Large Pasta Pot
Necessary for boiling pasta in plenty of salted water. A heavy-duty pot is a must-have for cooking pasta, soups, or even blanching vegetables.
Chef’s Knife
Ideal for safely cutting butternut squash and chopping herbs. A sharp, balanced knife saves time and makes meal prep smoother across every type of recipe.
Chef’s Secrets for Flawless Pasta
The key to a silky sauce lies in roasting the vegetables properly.
By cooking the squash cut-side down, you trap in steam while still allowing caramelization—a balance that results in a sauce that’s naturally sweet and robust.
Another chef’s trick is blending while the squash is still slightly warm, as it emulsifies more smoothly with the cashews.
Don’t skip the reserved pasta water—it’s the secret to creating a restaurant-quality sauce that clings beautifully to each piece of pasta.
Finally, season generously.
A pinch more salt or pepper at the end often makes the flavors shine.
Serving Suggestions and Pairing Ideas
This pasta is rich and creamy, so it pairs wonderfully with crisp, fresh sides.
Sautéed broccoli, roasted Brussels sprouts, or a simple arugula salad add contrast and balance.
For a heartier spread, serve alongside garlic bread or crusty artisan bread to soak up extra sauce.
If you’re entertaining, pair it with a dry white wine like Sauvignon Blanc or Pinot Grigio, which complements the herbal and nutty notes of the sauce.
For protein variety, grilled tofu, chickpeas, or seared tempeh make excellent plant-based additions.
Storage Tips for Lasting Freshness
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
To reheat, warm gently on the stovetop with a splash of water or broth to loosen the sauce, as it thickens when chilled.
This recipe is also meal-prep friendly—the sauce itself can be made in advance and stored separately for 4–5 days, or frozen for up to 2 months.
If freezing, thaw overnight in the refrigerator and re-blend with a little warm water before mixing with pasta.
Frequently Asked Questions
1. Do I need to soak the cashews first?
If you have a high-speed blender, soaking isn’t necessary.
However, if using a standard blender, soaking the cashews in hot water for 20–30 minutes helps ensure a smoother sauce.
2. Can I use pre-cut squash instead of a whole one?
Absolutely. Pre-cut squash saves time and works perfectly—just roast until tender.
The only difference may be slightly less caramelization compared to roasting a halved squash.
3. What can I substitute for nutritional yeast?
If you don’t have nutritional yeast, try a splash of soy sauce or miso paste for umami depth.
Parmesan cheese is also an option if you’re not keeping the dish vegan.
4. Can I use another type of pasta?
Yes! While rotini holds the sauce well, penne, fusilli, or even spaghetti work beautifully. For a gluten-free version, use chickpea or brown rice pasta.
5. How do I make the dish more protein-rich?
Adding roasted chickpeas, white beans, or grilled tempeh is a great way to increase protein without changing the flavor profile.
You can also choose lentil- or quinoa-based pasta for a higher protein base.
