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Creamy Butternut Squash Pasta

Gluten Free Keto Low Carb

Recipe by Chef Michele Ragussis

  • Cook Time 55 minutes
  • Serves 2
  • Difficulty Easy

Low-Carb Creamy Butternut Squash Pasta

Autumn is hands down one of the best times of the year! The leaves are crunchy, the weather is crisp, and there's an abundance of squash and pumpkin-based foods! If you want to capture that peaceful Fall feeling, this low-carb creamy butternut squash pasta will take you there!

Creamy pasta, sage, onion, and a little spice make this warming dish comforting and satisfying. You'll want to make this creamy roasted butternut squash pasta again and again. Best of all, it's low carb, thanks to It’s Skinny Spaghetti!

Why We Love Squash

Squash of many varieties come into season in the Fall: acorn squash, kabocha squash, spaghetti squash, pumpkin, and, of course, the ever-versatile sweet butternut squash. Squash is delicious and so good for you!

To highlight a few healthy benefits of butternut squash, it's rich in vitamins and minerals, high in antioxidants, and low in calories. Butternut squash is an excellent source of vitamins A and C to boost the immune system (perfect for fighting off those Fall and Winter colds), skin health, and vision. Squash is also a great source of folate, magnesium, potassium, and vitamin B6.

On the antioxidant side, squash shines. Butternut squash is high in vitamin C, as mentioned, as well as vitamin E and beta-carotene. These powerful antioxidants pack a punch to help neutralize harmful free radicals in the body. Some studies have shown that reducing free radicals may lower risks of certain chronic diseases.

Squash does all these amazing things while still being relatively low in calories. It's wonderfully filling and satisfying, thanks to the creamy, soft texture and significant helping of fiber. It aids digestion and helps you feel full—ideal for weight management. Yet, it's still a slightly sweet vegetable, so it doesn't taste like you're eating "health food."

When you roast squash, it brings out all that natural sweetness and caramelization. It deepens the flavor and tastes decadent and rich (without adding more calories).

Now, is butternut squash low-carb? While it’s not the lowest carbohydrate vegetable out there (leafy greens, cauliflower, and many other vegetables have lower carb counts), it’s still within reason. Most keto dieters can still enjoy butternut squash in moderation without taking your diet off course. This healthy butternut squash pasta works for a low-carb diet and even a keto diet, thanks to the simple ingredients. 

So, if you're looking for yummy Fall food, you can't go wrong with butternut squash and pasta in a creamy sauce. Heck, if you want to enjoy it any time of year, we won't judge! If you can't locate fresh butternut squash at the grocery store, you'll find bags of frozen cubed squash in the freezer section. Some days, we need that creamy bowl of comfort!

Ditch the Guilt with It’s Skinny

Now, many butternut squash pasta recipes are far from low-carb (or low-calorie). Look at your favorite restaurant bowl of butternut squash ravioli; you may be shocked!

When you choose It’s Skinny Pasta, you get everything you love about traditional pasta—the filling taste, the texture, and the way it pairs perfectly with your favorite sauces and proteins. But you're ditching the carbs, the gluten, and the calories. That's right, It’s Skinny products have ZERO net carbs per pack, and only 9 measly calories. It’s Skinny is vegan, gluten-free, kosher, and low-carb. It’s perfect for any and every dieter.

For those new to the noodle, here's the "skinny" on It’s Skinny. It’s Skinny is so easy to work with. Unlike traditional pasta, there’s no need to boil water and wait for it to reach the perfect texture. All you need to do is tear open the pack, drain, rinse, and set the pasta aside. When your other ingredients are nearly done, add the pasta to the pan for about 3 minutes to heat through. Voila—you have delicious guilt-free pasta in no time flat.

It’s Skinny is made from a special ingredient named konjac. Konjac is a root vegetable that originated in Asia, where it's used as medicine and food in many different ways. It’s recently gained popularity in the form of shirataki noodles or “miracle” noodles.

What makes It’s Skinny stand out from the competition? Our unique formula results in the perfect texture with no aftertaste. Some pasta swaps, like zucchini noodles, can overpower the dish and even give off a strange smell. Some people complain about sliminess or shirataki noodles that are too chewy. With It's Skinny, you get zero net carb pasta that stands up to its traditional counterparts.

Moreover, It's Skinny is available in four great shapes and two varieties—traditional and organic. Try It’s Skinny:

Can’t pick just one? Why not sample a variety pack to get each kind?

If you’re wondering what recipes work with It’s Skinny, just swap it out for regular pasta or noodles. It works in every application just the same as the carb-heavy stuff! We also have a great database of recipes to explore if you need some quick and easy pasta ideas.

In the meantime, we suggest you start with this yummy low-carb creamy butternut squash. It’s a dish that can’t go wrong!

Variations on Creamy Butternut Squash Pasta

This creamy butternut squash pasta epitomizes Fall flavor in a bowl. Our super-rich creamy butternut squash pasta sauce is infused with the deliciously warming flavors of onion, garlic, sage, and chili pepper. It doesn't get much more comforting than this!

Want to change it up? We love a good variation on a recipe. Here are a few common questions about this creamy pasta.

Can I use any variety of It’s Skinny in this recipe?

Spaghetti has a nice weight and texture for the creamy but hearty butternut squash sauce, but you can mix it up with any variety of It’s Skinny Pasta! Try this recipe with Angel Hair, Fettuccine (or even our Rice Shape).

No matter what type of It's Skinny you use, you'll get the same quick-cooking, great-tasting noodle every time. If you prefer whole foods, we also offer an organic variation on all our pastas. No matter your noodle preference, we've got you covered. Play around and have fun!

Can I add some protein extra to this recipe?

This hearty vegetarian pasta is filling and satisfying (no rabbit food here)! But if you need more protein in your diet, add anything you'd like to this dish. Ground or leftover turkey would be a great choice, as it goes perfectly with the butternut squash and sage.

Chicken breast is always a versatile option that works with nearly any dish. We also suggest trying this butternut squash pasta with prosciutto or ham! The saltiness pairs very well with the other flavors in this dish and gives it an extra kick of umami.

Are there other vegetables and herbs I could use?

When it comes to vegetable additions to this pasta, the sky's the limit! Add some wilted baby spinach or kale for a little extra green. Butternut squash plays nicely with red bell pepper. It also goes deliciously with Brussels sprouts and asparagus.

Herb-wise, sage feels natural, but fresh thyme is also an excellent option for hitting those Autumnal notes. You could opt for a handful of fresh parsley. Even basil would be a good option for bright, fresh flavor in this creamy, dreamy pasta dish. Give it a kick with some red pepper flakes as a great way to spice things up!

Butternut Squash Pasta Recipe

This creamy butternut squash pasta recipe feels decadent (with stats that won’t break your diet bank). If you’re ready to get cooking, here’s what you need to know about making this low-carb creamy butternut squash pasta. Once you discover how simple it is to make this restaurant-worthy dish, you’ll put it on regular dinner rotation. This healthy recipe is crave-worthy!


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  • Spaghetti | It's Skinny
  • 1 package It's Skinny spaghetti
  • 1/2 butternut squash (approximately 1.5 cups), cubed and roasted
  • 1 clove garlic, minced
  • ½ onion, diced
  • 1 Thai chili pepper, diced
  • 1 bunch fresh sage leaves, chopped
  • ¾ cup heavy cream
  • 2 tbsp olive oil
  • To Taste salt & pepper




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