Butternut Squash Pasta (2023)

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If you're looking for a new low-carb noodle option, try this pumpkin noodle, a fun and colorful noodle swap. You can enjoy them simply seasoned with salt, pepper and butter or oil, or you can add a sauce likeAlfredooMarinara. After making the zoodles, you canboil, fry, or bake in the oven for delicious fall-inspired low-carb noodles.

Butternut Squash Pasta (1)

How to Cut and Peel Zucchini

Butternut squash is tubular in shape with a wide neck part that contains seeds. Do you wantcut the squash exactly where the shape changes from the tube to the wide neck. You can save that big piece to peel, seed, chop and grill later.

As for the pumpkin's neck, cut off the end so you can stand it upright on a board anduse a knife or vegetable peeler to remove the skin. You are now ready to make pasta! And of all the vegetables likeFrom Zucchini Noodlesysweet potato noodlesthat I spiralized, the squash was the toughest. And I think small portable spiralizers can have a hard time getting the job done.

I recommend using something strong and sturdy like theEspiralizador Padernoor something similar. And you want to use the thicker blade to push the squash through the machine. This is the hardest part of the recipe, but if you keep the squash steady, it only takes a few minutes.

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How to cook pumpkin pasta

Whether you make the pasta yourself or buy ready-made pumpkin pasta, there are 3 ways to cook pumpkin pasta. You mayboil on the stove, sauté on the stove or bake in the oven. You can also microwave the pasta, but I haven't found it to produce the best texture.

boil on the stove

Boil pumpkin noodles (like spaghetti) in a pot of boiling salted water for 2-4 minutes. This is my least favorite way but it definitely works and is great if you already have a pot of boiling pasta or if you are mixing half noodles and half pasta in a pot. Just keep an eye on the squash so it doesn't get too mushy.

sauté on the stove

First,sauté some aromatics with a little fat. So you can use onion or garlic or both with olive oil or butter or other cooking oils. After,add the pumpkin noodles and sauté for 7-10 minutes, frequently tossing the pasta with tongs to ensure it's cooked through. As they cook, they shrink in size and become softer.

You can finish it off with fresh herbs, cheese or other supplements such as dried tomatoes, roasted red peppers or olives, etc.

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Finally, the last cooking technique is baking the pumpkin in the oven. I love roasting all root vegetables, and these Pumpkin Noodles are no exception. You can line a baking sheet with parchment paper or just place themdirectly into a pan with a little seasoning and butteror olive oil. It only takes10 minutes to bakePumpkin noodles in the oven - a great hands-on approach!

I usually choose the technique in which I'm going to cook the squash depending on what else I'm serving, since it's a side dish. I prefer to skip, for example if I'm using the stove to cook pasta and shrimp to makespaghetti pesto. Or I can choose the toasting method if I'm serving them withBaked Salmon.

Butternut Squash Pasta (4)

Tips for making Butternut Squash Pasta

  • Use the long, thin part of the pumpkin's neck to make spirals.The lower part (where the seeds are), called the bulbous part, is not ideal for spiraling, due to the irregular shape and the seeds in the middle.
  • Do not overcook the pumpkin noodles.Regardless of the method you're using to cook the noodles, keep an eye on them because the texture changes quickly and they can get too mushy. You're looking for a smooth consistency where the noodles are easy to flip without breaking on a fork.
  • Season while cooking;goes way beyond seasoning afterwards. Alone, these pumpkin noodles can be bland. Therefore, seasoning them before cooking will help bring out their sweet, nutty flavor.
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Common questions

What to do with pumpkin noodles?

  • Use it in a salad like mineAsian Noodle Salad
  • Add to spaghetti as inspaghetti and marinara
  • Serve with a side dish or protein and veggies like I did with mine.Sweet Potato Pasta
  • Donest eggsand bake or fry with eggs

What sauce goes well with pumpkin pasta?

If you just want to have the pumpkin pasta plain, I recommend keeping it simple with butter or olive oil, salt and pepper, and Parmesan cheese. but i think hepumpkin's sweet, nutty flavor pairs well with a creamy saucelike Alfredo or a mushroom sauce.

Can I freeze pumpkin noodles?

Yes, you can freeze pumpkin noodles. But if you are going to freeze them,I recommend making it before cooking.. Pumpkin retains a large amount of water which can become mushy if frozen and thawed. To freeze uncooked pumpkin noodles, simply place them in a freezer-safe container or bag for up to 3 months.

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More pumpkin recipes:

  • roasted pumpkin soup
  • Zucchini Risotto
  • Pumpkin Macaroni With Cheese
  • Baked French Fries
  • Kousa (stuffed pumpkin)

More low carb dinner recipes:

  • Healthy Garlic Shrimp
  • Zucchini Enchiladas
  • Fried beef and broccoli
  • Baked Eggplant with Parmesan

If you've tried this healthy style, feel good.From Zucchini Noodlesrecipe or any other recipe on FeelGoodFoodie, so don't forgetrate the recipeand leave me a comment below! I would love to hear about your experience doing this. And if you took some pictures, share them with me onInstagramso I can repost in my stories!

Butternut Squash Pasta (7)


From Zucchini Noodles

Pumpkin Pasta is a fun and colorful low-carb pasta alternative that you can swap with your favorite pasta recipe or enjoy on its own as a side dish.


AuthorYumna Yawad

portions4 portions



setup time10 minutes

Time to cook10 minutes

Total time20 minutes


  • 3/4 pumpkin spiral
  • 1 garlic clove chopped, optional
  • 2 soup spoons butter olive oil
  • 1 teaspoon sal kosher
  • ½ teaspoon freshly ground black pepper
  • chopped fresh sauce at your service
  • grated fresh parmesan at your service


stove instructions

  • Heat the butter in a large pan over medium-high heat. Add garlic and cook until fragrant, about 30 seconds.

  • Add the butternut squash noodles and cook for 5 to 7 minutes, depending on the thickness of the noodles, stirring occasionally with tongs until tender.

  • Season the pasta with salt and pepper, grate the Parmesan cheese over the top and sprinkle with fresh parsley, if desired.

oven instructions

  • Preheat oven to 425°F. Place noodles in a large baking dish. Add the garlic, butter, salt and pepper and grill until soft and golden in spots, about 10 minutes.

  • Grate Parmesan cheese over top and sprinkle with fresh parsley, if desired.



Store:Store leftovers in an airtight container. They keep up to 3 days in the fridge, but the consistency is better if consumed within the first day.

Freezing Instructions:If you want to freeze the butternut squash noodles, I recommend doing so before cooking. You can freeze in a freezer-safe container or bag for up to 3 months.

Team: I use theEspiralizador Padernoto create the pumpkin noodles. It is strong and sturdy and can handle the large size of the pumpkin.


Calories:94,12kcal,Carbohydrates:11.37grama,Protein:1.07grama,Gordo:5,79grama,Saturated fat:3.62grama,Cholesterol:15.05milligrams,Sodium:635,28milligrams,Potassium:330milligrams,Fiber:1,94grama,Sugar:2.08grama,Vitamin A:10140,56UI,Vitamin C:19.92milligrams,Football:45milligrams,Ironing:0,66milligrams

The nutritional information provided is an estimate. This will vary depending on the cooking method and the specific ingredients used.

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