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Butternut Squash Alfredo Sauce in a pot.

Butternut Squash Alfredo Sauce Recipe

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
Prep Time 10 minutes
Cook Time 7 minutes
Total Time 17 minutes
Servings 10 servings
Calories 54 kcal
Author Anna


  • 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


  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*
Fat 1g2%
Cholesterol 4mg1%
Sodium 80mg3%
Potassium 256mg7%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Vitamin A 7485IU150%
Vitamin C 15mg18%
Calcium 91mg9%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.