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Butternut Squash Alfredo Sauce Recipe

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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!

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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!!

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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!

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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:

4 from 1 vote
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Butternut Squash Alfredo Sauce Recipe
Prep Time
10 mins
Cook Time
7 mins
Total Time
17 mins
 
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
Course: Main Dish
Cuisine: American
Keyword: healthy pasta sauce, squash Alfredo sauce, vegetable Alfredo sauce
Servings: 10 servings
Calories: 54 kcal
Author: Anna
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
US Customary - Metric
Instructions
  1. 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.
  2. 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.
  3. Pour sauce into jars OR use right away in a pasta dish.
  4. Store covered in a fridge for up to 5 days.
Nutrition Facts
Butternut Squash Alfredo Sauce Recipe
Amount Per Serving (0.5 cup)
Calories 54 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Cholesterol 4mg 1%
Sodium 80mg 3%
Potassium 256mg 7%
Total Carbohydrates 8g 3%
Dietary Fiber 1g 4%
Sugars 1g
Protein 2g 4%
Vitamin A 149.7%
Vitamin C 18.2%
Calcium 9.1%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.

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Reader Interactions

Comments

  1. 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

  2. Petunia says

    December 7, 2017 at 9:26 pm

    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

  4. Renee says

    April 24, 2017 at 8:52 am

    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

  5. 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

  7. Wendy says

    October 30, 2016 at 9:46 pm

    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

  8. Nikki says

    September 26, 2016 at 7:32 pm

    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

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