Butternut Squash Noodles

Butternut squash noodles in a bowl with basil garnish

The Spruce / Anita Schecter 

Prep: 20 mins
Cook: 20 mins
Total: 40 mins
Servings: 4 servings
Nutrition Facts (per serving)
179 Calories
11g Fat
16g Carbs
5g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 179
% Daily Value*
Total Fat 11g 15%
Saturated Fat 4g 19%
Cholesterol 14mg 5%
Sodium 380mg 17%
Total Carbohydrate 16g 6%
Dietary Fiber 2g 8%
Total Sugars 7g
Protein 5g
Vitamin C 9mg 45%
Calcium 173mg 13%
Iron 1mg 4%
Potassium 330mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Turning vegetables into noodles, or spiralizing them, is a popular way to cut carbs from pasta and add veggies to our diets while enjoying the comfort of eating noodles in sauce. Does it work? Yes, it does and quite well. The trend may have started with zucchini noodles, called zoodles, but now many more vegetables have joined the noodle party, and many are much heartier and more filling than zucchini. Butternut squash makes a great pasta substitute, and this sweet, nutty vegetable plays well with either a creamy sauce or an herby pesto. Here, we've paired it with sage or basil, garlic, and some Parmesan cheese.

To make the noodle shapes, you'll need to buy a kitchen tool called a spiralizer. This fairly affordable little gadget is designed to cut vegetables into long, thin strands. There are usually several blades for different thicknesses. A number of different manufacturers make spiralizers but any of them should do the trick. Fair warning: Making vegetable noodles is addictive, and you'll soon want to turn practically every fruit and vegetable into noodles.

For those veggies that need to be cooked after spiralizing, such as potatoes or, in the case of this recipe, butternut squash, it couldn't be easier. You can quickly sauté the noodles in a skillet in a bit of olive oil or toss them in oil and roast them in the oven on a baking sheet, then top them with your favorite sauce and enjoy.


For the Butternut Squash Noodles:

  • 1 large butternut squash

  • 1 tablespoon olive oil

  • Salt, to taste

For the Creamy Sage and Garlic Sauce:

  • 1 tablespoon unsalted butter

  • 1 tablespoon olive oil

  • 1 small onion, diced

  • 1 clove garlic, finely minced

  • 2 tablespoons all-purpose flour

  • 1 1/2 cups milk

  • 1 teaspoon mustard

  • 1 tablespoon sage, or basil, chopped

  • 1/4 teaspoon salt, or to taste

  • 1/4 teaspoon freshly ground black pepper, or to taste

  • 2 tablespoons grated Parmesan cheese

Steps to Make It

  1. Gather the ingredients.

  2. Peel the butternut squash and slice off both ends. Slice off the bulbous end of the squash, which is where most of the seeds will probably be located, and save for another use.

  3. Place the non-bulbous end on a spiralizer, secure firmly and turn the handle to create the noodles. Tip: If you do not have a spiralizer, you can create noodles by using an inexpensive julienne peeler.

  4. Heat the tablespoon of olive oil in a large skillet and add the butternut squash noodles. Sauté on medium-high heat, tossing frequently with tongs, until the noodles soften and reach your desired consistency. Season with salt and set aside.

  5. Heat the unsalted butter and olive oil in a large skillet or cast-iron pan and add the diced onion. Cook on medium heat for about 10 to 15 minutes until the onion softens. Add the garlic and continue cooking for one more minute.

  6. Stir the flour into the onion and garlic mixture and cook for an additional minute. Slowly whisk in the milk and continue whisking until the mixture has no flour lumps and begins to thicken.

  7. Stir in the mustard, chopped sage or basil, salt, pepper and grated Parmesan cheese.

  8. Add the cooked butternut squash noodles to the sauce and toss to coat. Serve with additional grated Parmesan cheese, if desired.

  9. Enjoy!

Can You Freeze Butternut Squash Noodles?

You can freeze butternut squash noodles, but they will freeze much better before they are cooked. Squash is a pretty moist vegetable, and it will get soggier than you'd like if you cook, freeze, and then thaw this dish later.

How to Store Butternut Squash Noodles

Leftovers of this dish should keep in the fridge for three to four days, as long as they its tightly covered.