Creamy Butternut Squash Pasta Sauce

dairy-free food-as-medicine recipes Nov 12, 2019

Simple ingredients and packed with food-as-medicine colorful goodness. This butternut squash pasta sauce makes a great alternative to dairy-based cheese sauces, and it leaves you feeling warm, cozy, and nourished from the inside out. 

Prep Time: 20 mins
Cook Time: 30 mins
Servings: 6 people


  • 2-4 tbsp olive oil
  • 2 small butternut squash (or 1 medium, about 3 pounds total)
  • 1 small onion, chopped
  • 3 cloves garlic, smashed or coarsely chopped
  • ¼ tsp dried sage
  • ½ tsp herbs de Provence
  • ¼ tsp red pepper flakes, or to taste
  • ½-1 tsp salt (like Redmond Real Salt)
  • 2 cups bone broth (or vegetable broth)
  • cup pumpkin seeds
  • 1 pound pasta of choice (I used brown rice/quinoa for this recipe)


  1. Heat large skillet over medium heat. Add olive oil and allow it to become thin and glossy.
  2. Cut the butternut squash into halves, slice into half-moons, and carefully cut away the skin. Cut into cubes.
  3. Add butternut squash and onion to heated skillet and cook for about 8 minutes, until onion is soft and beginning to turn translucent. Add garlic, herbs, pepper, and salt cook for about 1-2 minutes more.
  4. Add bone broth (or vegetable broth), and bring to a light boil. Reduce heat and allow to simmer for about 15 minutes, until squash is soft.
  5. While squash is simmering, heat water for pasta. Cook pasta according to package directions.
  6. When squash is tender, carefully add about half the mixture and ¼ cup pumpkin seeds to a blender and blend until smooth. Make sure to carefully vent blender to allow for heat to escape.
  7. Set aside the portion of the pureed sauce and blend the second half. Add pureed sauce back to a large skillet and keep warm until pasta is ready.
  8. When pasta is done, add it back to the pot and add sauce until pasta is well-coated and to your liking.
  9. Top with additional herbs, roasted vegetables, additional pumpkin seeds, or anything else you'd like. Enjoy!


I use and recommend Bonafide Provisions Organic Bone Broth
I use and recommend Go Raw Organic Sprouted Pumpkin Seeds
For a thinner sauce, add additional both broth.
Other alternatives for gluten-free pasta are lentil, brown rice, or blends of rice, quinoa, or lentil.
Save extra sauce and use later to top roasted vegetables or thin with additional broth for a delicious soup.

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