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    You are here: Crunchy Creamy Sweet / Healthy / Butternut Squash Alfredo Sauce Recipe

    Butternut Squash Alfredo Sauce Recipe

    Published: Sep 21, 2016 · Modified: Oct 22, 2022 by Anna 19 Comments · This post may contain affiliate links.

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    Butternut Squash Alfredo Sauce Recipe - garlic and Parmesan Alfredo pasta sauce made from butternut squash. No cream and gluten free, this 4-ingredient healthy version is perfect for pasta lovers!

    Butternut Squash Alfredo Sauce in a pot.

    BUTTERNUT SQUASH ALFREDO SAUCE

    Remember that time, when my pasta-loving self was blown away to learn that you can make a creamy Roasted Garlic Cauliflower Alfredo sauce from a vegetable? Well, guess what! I did it again!

    I made a creamy, buttery (pun intended!) Alfredo pasta sauce with butternut squash, garlic and Parmesan. It's smooth, delicious and the color just screams fall to me. This bright orange veggie pasta sauce is perfect for pasta lovers who are looking for healthier ways to enjoy their favorite food. In other words: you HAVE to try it!!

    Side shot of butternut squash Alfredo sauce in glass jar.

    HOW TO MAKE BUTTERNUT SQUASH ALFREDO SAUCE:

    I based this recipe completely on my Roasted Garlic Cauliflower Alfredo sauce.

    • After peeling the squash, I cut it into small cubes and cooked in a pot with water until soft. I had 5 cups of squash.
    • After cooling it, I added it to the blender along with fresh garlic cloves and Parmesan cheese and 3/4 cup of water. You can use cream or milk of course, but I wanted to keep this recipe cream free and honestly, I do not find that this sauce needs to be any more creamy.
    • Use vegan Parmesan cheese for a full dairy free option. This is smooth, buttery and tastes just like Alfredo sauce should: garlicky and cheesy.

    I will admit, experimenting with vegetables and using them to make a pasta sauce makes me so excited. I have so much fun having my kids and my Hubby taste test it, they always think it's cool the sauce is made from a vegetable. They are already big fans of the cauliflower sauce (and so many of you are too!), I was hoping they will love this squash version as well. My kids, of course, loved that it's orange. Halloween is approaching and they are already excited. I used this sauce to make mac and cheese and they quickly called it Halloween Mac! 😀 Talk about making eating veggies fun!

    Overhead shot of pasta with butternut squash Alfredo sauce on white plate.

    If you like this recipe and make it, snap a photo and share it on INSTAGRAM! Tag me @crunchycreamysweet so I can check it out! 😀

    MORE HEALTHY RECIPES:

    Roasted Garlic Cauliflower Alfredo Sauce

    Homemade Alfredo Sauce

    Skinny Fettuccine Alfredo

    Cloud Bread

    BUTTERNUT SQUASH ALFREDO SAUCE RECIPE:

    Butternut Squash Alfredo Sauce in a pot.

    Butternut Squash Alfredo Sauce Recipe

    Author: Anna
    Butternut Squash Alfredo Sauce Recipe - garlic and Parmesan Alfredo pasta sauce made from butternut squash. No cream and gluten free, this 4-ingredient healthy version is perfect for pasta lovers! Recipe based on my Roasted Garlic Cauliflower Alfredo Sauce
    4.85 from 13 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 7 mins
    Total Time 17 mins
    Course Main Dish
    Cuisine American
    Servings 10 servings
    Calories 54 kcal

    Ingredients
     
     

    • 5 cups cubed butternut squash peeled before cutting
    • 3/4 cup water reserved after cooking is great
    • 1/2 cup grated Parmesan cheese
    • 3 cloves fresh garlic OR 6 roasted garlic cloves
    • salt and pepper to taste

    Instructions
     

    • Place butternut squash in a large pot and add enough water to cover the chopped vegetable. Cook over medium heat until soft. Remove squash onto a plate to cool. Reserve 3/4 cup of cooking water for the sauce.
    • Into a blender, add cooled butternut squash, water, Parmesan cheese and garlic cloves. Blend for 20 seconds, scrape the sides of blender, blend again until smooth.
    • Pour sauce into jars OR use right away in a pasta dish.
    • Store covered in a fridge for up to 5 days.

    Nutrition

    Serving: 0.5cup | Calories: 54kcal | Carbohydrates: 8g | Protein: 2g | Fat: 1g | Cholesterol: 4mg | Sodium: 80mg | Potassium: 256mg | Fiber: 1g | Sugar: 1g | Vitamin A: 7485IU | Vitamin C: 15mg | Calcium: 91mg | Iron: 0.5mg
    Tried this recipe?Leave a comment with rating below!
    Photo collage for Butternut Squash Alfredo Sauce recipe post.

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    Reader Interactions

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      Recipe Rating




    1. JM says

      January 10, 2022 at 8:04 pm

      5 stars
      was delicious. Added some cream and vegetable broth, cut back on the garlic.

      Will definitely make again..

      Reply
    2. Katrina says

      October 17, 2019 at 6:17 pm

      4 stars
      Made this tonight - thought it was a bit too thick, added some vegetable stock. I love spice but would have to cut the garlic down next time if serving it to folks outside of my spice loving family. Might try the half and half option that another reviewer mentioned. Overall great idea - just picked three today and was looking for a new idea.

      Reply
    3. Susie says

      February 12, 2018 at 10:21 am

      If we use butternut squash that is pre-cooked and mashed , how many cups would we use? I cook butter nut squash in great quantities when I find it cheap at the market. I store it in the freezer for use in dishes.

      Reply
    4. Petunia says

      December 07, 2017 at 9:26 pm

      4 stars
      I tried the recipe as directed and it was way too much garlic. I had to use half and half to balance the flavors. Having said that it came out yummy with the half and half but I know next time to use less of directed garlic.

      Reply
    5. Kim says

      August 31, 2017 at 6:19 pm

      Can you freeze this and your roasted cauliflower sauce?

      Reply
    6. Renee says

      April 24, 2017 at 8:52 am

      5 stars
      This seems like a delicious idea, however this recipe is described as no dairy but has cheese in it. I will make this by exchanging the real Parmesan for vegan Parm. Can you please revise the description and remove the "no dairy" descriptor. It is misleading for people looking for dairy free recipes.

      Reply
    7. Fleta says

      December 24, 2016 at 4:01 pm

      Hey! Looks delicious, just wondering, would this have the same effect if sweet potatoes were used rather than butternut squash?

      Reply
    8. Michelle G says

      December 09, 2016 at 7:21 pm

      5 stars
      I just made this recipe and it is yummy to my tummy, as my 3 year old likes to say! Thanks!

      Reply
      • Anna@CrunchyCreamySweet says

        December 10, 2016 at 5:20 pm

        Hi Michelle! Yay! That's fantastic! I am so happy to know that you and your little one enjoy this sauce. Thank you so much for trying the recipe and for letting me know! 😀 Have a beautiful day! -Anna

        Reply
    9. Wendy says

      October 30, 2016 at 9:46 pm

      5 stars
      Looks amazing!!
      Quick question please? Do you know if this can be frozen after it's cooked? since the kids are grown and gone,, there's just two of us.
      Thanks!!

      Reply
    10. Nikki says

      September 26, 2016 at 7:32 pm

      5 stars
      I made this yesterday (roasted the garlic first, as in your cauliflower version of this recipe) to eat with my zoodles and it came out really good.

      HOWEVER - used the leftover sauce tonight on top of my riced cauliflower and it was AMAZINGLY delicious!! Maybe it just pairs extremely well with riced cauliflower but daaaaayum was it good.

      Thank you!

      Reply
      • Anna@CrunchyCreamySweet says

        September 27, 2016 at 10:52 pm

        Hi Nikki! Oh my gosh! I am obsessed with rice cauliflower! I totally need to try your idea and make it with this sauce - sounds incredible! 😀 I am so happy to know you tried the recipe and love it. Thank you for coming back to leave the comment! Have a beautiful rest of the week! - Anna

        Reply
    11. Meg says

      September 23, 2016 at 8:35 pm

      5 stars
      Yum! I wish I was eating this tonight!

      Reply
    12. Angie says

      September 23, 2016 at 1:01 pm

      5 stars
      A healthy Alfredo sauce is right up my ally. I would devour this!

      Reply
    13. Sand says

      September 23, 2016 at 11:27 am

      5 stars
      This recipe looks delicious. I love that you did something different with butternut squash.

      Reply
    14. sue says

      September 22, 2016 at 7:21 pm

      5 stars
      This is pure genius Anna! I bet this would make a great lasagna sauce, too.

      Reply
    15. Erin says

      September 22, 2016 at 2:13 pm

      5 stars
      This really looks delicious! Can't wait to try it.

      Reply
    16. Cathy says

      September 22, 2016 at 10:43 am

      5 stars
      My kids are Alfredo obsessed, and I LOVE this delicious addition!

      Reply
    17. Des says

      September 21, 2016 at 4:05 pm

      I am loving this fall twist on alfredo!

      Reply

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