🍂 Introduction: A Hug in a Bowl
When the weather cools and cozy vibes call, nothing beats a creamy bowl of pasta. But if you’re craving something comforting yet healthy, this creamy vegan butternut squash pasta recipe is your answer.
It’s dairy-free, plant-based, and packed with nutrients, yet so indulgent you’ll forget it’s healthy. Roasted butternut squash blends into a silky sauce infused with garlic, sage, and a hint of nutmeg — perfect for fall dinners, holidays, or any night you want to impress.
Whether you’re vegan, dairy-free, or just love good food, this recipe brings flavor, nutrition, and simplicity to your table.
🌟 Why This Recipe Stands Out
✅ 100% plant-based & dairy-free
✅ Creamy without heavy cream or coconut milk
✅ Full of fiber, vitamins A & C, and antioxidants
✅ Meal-prep friendly & freezer-friendly
✅ Customizable: gluten-free & nut-free options
📝 Ingredients
Here’s what you need for this magical sauce & pasta:
- 1 medium butternut squash (about 2 lbs), peeled & cubed
- 2 tbsp olive oil, divided
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 4–5 fresh sage leaves (or ½ tsp dried)
- ¼ cup raw cashews, soaked in hot water for 20–30 min & drained
- 1 cup unsweetened plant-based milk (oat, soy, or almond)
- ½ tsp ground nutmeg
- 12 oz pasta (fettuccine, penne, or gluten-free if desired)
- Salt & black pepper, to taste
- Optional garnish: toasted walnuts, vegan parmesan, crispy sage leaves
🍳 Instructions
1️⃣ Roast the Squash
- Preheat oven to 400°F (200°C).
- Toss butternut squash cubes with 1 tbsp olive oil, salt, and pepper.
- Spread on a lined baking sheet and roast for 25–30 minutes, until soft and golden.
2️⃣ Sauté Aromatics
- In a skillet, heat 1 tbsp olive oil over medium heat.
- Add diced onion, cooking for 5–6 minutes until translucent.
- Stir in garlic, sage, and nutmeg; sauté another minute.
3️⃣ Cook Pasta
- Boil pasta in salted water according to package directions. Reserve ½ cup of pasta water before draining.
4️⃣ Blend the Sauce
- In a blender, combine roasted squash, sautéed onions & garlic, soaked cashews, plant milk, salt, and pepper.
- Blend until creamy and smooth. Adjust thickness with reserved pasta water if needed.
5️⃣ Combine & Serve
- Toss hot pasta with the creamy sauce in the skillet or pot. Warm through on low heat.
- Garnish with walnuts, vegan parmesan, and crispy sage leaves if desired.
💡 Pro Tips & Variations
✅ Use smoked paprika or chili flakes for a spicy, smoky twist.
✅ Swap cashews for sunflower seeds for a nut-free version.
✅ Add roasted broccoli, kale, or sautéed mushrooms for extra veggies.
✅ For protein, mix in chickpeas or crumbled tempeh.
🔎 FAQs
Can I make this recipe nut-free?
Absolutely. Replace cashews with sunflower seeds or even silken tofu for creaminess.
Can I use frozen butternut squash?
Yes! Frozen squash works perfectly — just roast a few extra minutes until caramelized.
How do I store & reheat leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat gently with a splash of plant milk to loosen the sauce.
Can I freeze the sauce?
Yes. The blended sauce freezes well for up to 1 month. Thaw overnight and reheat on low, adding plant milk as needed.
📋 Nutritional Benefits
✨ Butternut squash is rich in beta-carotene, vitamin C, fiber, and antioxidants — supporting immune health and skin glow.
✨ Cashews bring healthy fats and plant-based protein.
✨ Whole-grain or legume pasta adds fiber and extra nutrients.
This meal proves that comfort food can also be nourishing and guilt-free.
📖 Printable Recipe Card
Creamy Vegan Butternut Squash Pasta
Prep Time: 15 min | Cook Time: 30 min | Total Time: 45 min | Serves: 4
| Ingredients | Amount |
|---|---|
| Butternut squash | 1 medium, cubed |
| Olive oil | 2 tbsp |
| Onion | 1 small, diced |
| Garlic | 3 cloves, minced |
| Sage | 4–5 leaves |
| Cashews | ¼ cup, soaked |
| Plant-based milk | 1 cup |
| Nutmeg | ½ tsp |
| Pasta | 12 oz |
| Salt & pepper | To taste |
| Optional toppings | Walnuts, vegan parmesan |
Instructions:
1️⃣ Roast squash at 400°F for 25–30 minutes.
2️⃣ Sauté onion, garlic, sage & nutmeg in oil.
3️⃣ Cook pasta & reserve some water.
4️⃣ Blend sauce ingredients until creamy.
5️⃣ Toss pasta with sauce & garnish.
📌 Final Thoughts: Why You Should Try This Recipe
This vegan butternut squash pasta is a perfect blend of comfort and nourishment. It’s easy enough for weeknights yet impressive enough for guests. The creamy sauce made from whole, plant-based ingredients rivals any dairy-filled alternative — without the heaviness.
So whether you’re embracing plant-based living or just looking for a cozy seasonal meal, give this recipe a try. You’ll love how good health can taste.
