I created a creamy vegan Butternut Squash Pasta Sauce using simple, healthy ingredients and one unexpected pantry staple that gives it a surprising twist.

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I love shortcuts that actually taste gourmet, so I started making a quick, creamy sauce from frozen butternut squash cubes and a splash of coconut milk. It looks almost too simple but the texture turns unbelievably silky and somehow savory without dairy.

I kept expecting to add a million things but it stands up on its own. If you scroll past dozens of Butternut Squash Pasta Sauce posts, give this a try instead.

And yeah, for anyone into Butternut Squash Noodles Recipes Healthy, this one folds into noodles like a dream. I promise it will make you curious enough to try it tonight.

Ingredients

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Butternut squash: Sweet, creamy base rich in fiber and vitamin A, adds natural sweetness.
Olive oil: Monounsaturated fats for heart health, helps carry flavor and mouthfeel.
Coconut milk or oat milk: Creamy plant milk, adds richness; coconut is richer, oat is lighter.
Nutritional yeast: Cheesy umami, B vitamins and a savory boost without dairy.
Miso paste: Optional umami punch, brings depth and a salty fermented note.
Garlic and onion: Aromatic duo, fiber and prebiotics, give sweet and savory layers.
Lemon juice: Bright acid to cut richness, adds zing and vitamin C.
Sage and spices: Earthy herb and warming spices finish, small pinch transforms flavor.

Ingredient Quantities

16 oz (450 g) frozen butternut squash cubes

1 tbsp olive oil

1 medium yellow onion, roughly chopped (about 1 cup)

2 garlic cloves, smashed or minced

1 cup low sodium vegetable broth

1/2 cup canned full fat coconut milk or unsweetened oat milk

2 tbsp nutritional yeast

1 tbsp fresh lemon juice

1 tsp white or yellow miso paste (optional, for extra umami)

1/2 tsp fine sea salt, more to taste

1/4 tsp freshly ground black pepper

1/4 tsp ground nutmeg (or 1/2 tsp smoked paprika if you like smokiness)

Pinch of red pepper flakes (optional)

2 tbsp chopped fresh sage or 1 tsp dried sage (optional)

How to Make this

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1. Heat 1 tbsp olive oil in a medium skillet over medium heat, add the roughly chopped onion and a pinch of salt, saute for about 5 to 7 minutes until soft and starting to brown, then add the smashed garlic and cook 30 to 60 seconds until fragrant.

2. Add the 16 oz frozen butternut squash cubes and 1 cup low sodium vegetable broth, bring to a simmer, cover and cook 8 to 12 minutes until the squash is fully heated through and very tender.

3. If you want a bit more caramelized flavor, uncover in the last 2 minutes and let some liquid reduce, but dont let it burn.

4. Transfer the cooked onion, garlic and squash and all the cooking liquid to a blender (or use an immersion blender in the pot). Add 1/2 cup canned full fat coconut milk or unsweetened oat milk, 2 tbsp nutritional yeast, 1 tbsp fresh lemon juice, and 1 tsp white or yellow miso paste if using.

5. Season the blender with 1/2 tsp fine sea salt, 1/4 tsp freshly ground black pepper, 1/4 tsp ground nutmeg (or 1/2 tsp smoked paprika if you prefer smokiness), and a pinch of red pepper flakes if you like heat.

6. Blend until very smooth and creamy, scraping down sides as needed. If the sauce is too thick, add extra broth a tablespoon at a time or a splash of hot reserved pasta water to reach a pourable sauce consistency.

7. Taste and adjust: add more salt, lemon juice for brightness, or miso for umami. If it tastes flat, a little extra nutritional yeast can help.

8. Return the sauce to the pan to warm through, stir in 2 tbsp chopped fresh sage or 1 tsp dried sage if using, heat just until aromatic, about 1 minute.

9. Toss with your cooked pasta of choice, thinning with pasta water as needed, or spoon over roasted veggies or grains. Finish with a grind of black pepper and an extra drizzle of olive oil if you like.

Equipment Needed

1. Medium skillet or sauté pan (10 to 12 inch) for cooking the onion and squash
2. Blender or immersion blender to puree the sauce smoothly
3. Cutting board and a sharp chef’s knife for the onion, garlic and sage
4. Measuring cups and measuring spoons for broth, coconut milk, nutritional yeast, etc
5. Wooden spoon or heatproof spatula for stirring and scraping the pan
6. Large pot and colander if you plan to cook pasta to toss with the sauce
7. Ladle or large measuring cup to transfer hot squash and to reserve pasta water
8. Tongs or pasta fork for tossing pasta with the sauce

FAQ

Q: Can I use fresh butternut squash instead of frozen?

A: Yes, totally. Use about the same weight, peel and cube it then roast at 400 F for 25 to 30 minutes until tender or simmer in a pot until soft. You might need a little more broth because frozen releases some water as it cooks.

Q: Will the coconut milk make it taste like coconut?

A: A little bit, especially if you use full fat canned coconut milk, but the lemon, nutritional yeast and miso balance it out. If you dont want any coconut flavor use unsweetened oat milk instead, or use less coconut and add a splash more broth.

Q: How do I make the sauce thicker or thinner?

A: To thicken simmer longer so extra liquid evaporates, or blend in a few extra cooked squash cubes. To thin it add warm vegetable broth or some reserved pasta cooking water, a little at a time, until you hit the texture you want.

Q: Is this recipe vegan and allergy friendly?

A: It's dairy free and vegan as written. The miso adds umami but has soy, so skip it if you need soy free and bump up salt, lemon or nutritional yeast instead.

Q: How do I store and reheat leftovers?

A: Keeps 3 to 4 days in the fridge, or freeze for up to 3 months in a sealed container. Reheat gently on the stove with a splash of broth, or microwave in short bursts stirring between until warmed through. You may want to whisk or blend it again for a silky finish.

Q: What pasta and toppings work best?

A: Short tubular pastas like rigatoni or penne catch the sauce great, but spaghetti or orecchiette are nice too. Top with crispy sage, toasted pumpkin seeds, extra nutritional yeast or red pepper flakes, and a squeeze of lemon for brightness.

Butternut Squash Pasta Sauce (Dairy Free Made With Frozen Squash) Recipe Substitutions and Variations

Frozen butternut squash (16 oz): swap for about 1 1/2 to 2 cups canned plain pumpkin puree, or roasted sweet potato cubes (same volume). Fresh butternut works too, just roast till soft.
Canned full fat coconut milk / oat milk (1/2 cup): use 1/2 cup soaked cashew cream (blend cashews with water) or 1/2 cup unsweetened almond milk + 1 tbsp tahini for extra creaminess.
Nutritional yeast (2 tbsp): replace with 2 tbsp finely ground toasted cashews + pinch of salt, or 2 tbsp store bought vegan Parmesan for that cheesy note.
Miso paste (1 tsp, optional): use 1 tsp tamari or soy sauce (for salt and umami), or 1/2 tsp veg bouillon paste dissolved in a splash of broth.

Pro Tips

1. Crisp up the sage leaves in a little oil and drop them on top for texture and aroma, they make the sauce feel fancy even if the rest is simple. Don’t overcook them though or they’ll taste bitter.

2. For super silky sauce, push it through a fine mesh strainer after blending or blend longer while scraping the sides, it smooths out any fibrous bits and feels restaurant level. Yes it’s a tiny extra step, but worth it.

3. If the sauce tastes a bit flat, add a tiny splash of acid right at the end like lemon or a little vinegar, taste after each add. Acid brightens everything, and more salt or a dab of miso will bring out deeper savory notes.

4. Make extra and freeze portions in small containers or ice cube trays for quick meals later, then reheat gently on low so the coconut or oat milk doesn’t separate. Reheated slowly, it stays creamy and fresh.

Butternut Squash Pasta Sauce (Dairy Free Made With Frozen Squash) Recipe

Recipe by Francis Mead

0.0 from 0 votes

I created a creamy vegan Butternut Squash Pasta Sauce using simple, healthy ingredients and one unexpected pantry staple that gives it a surprising twist.

Servings

servings

Calories

190

kcal

Equipment: 1. Medium skillet or sauté pan (10 to 12 inch) for cooking the onion and squash
2. Blender or immersion blender to puree the sauce smoothly
3. Cutting board and a sharp chef’s knife for the onion, garlic and sage
4. Measuring cups and measuring spoons for broth, coconut milk, nutritional yeast, etc
5. Wooden spoon or heatproof spatula for stirring and scraping the pan
6. Large pot and colander if you plan to cook pasta to toss with the sauce
7. Ladle or large measuring cup to transfer hot squash and to reserve pasta water
8. Tongs or pasta fork for tossing pasta with the sauce

Ingredients

16 oz (450 g) frozen butternut squash cubes
1 tbsp olive oil
1 medium yellow onion, roughly chopped (about 1 cup)
2 garlic cloves, smashed or minced
1 cup low sodium vegetable broth
1/2 cup canned full fat coconut milk or unsweetened oat milk
2 tbsp nutritional yeast
1 tbsp fresh lemon juice
1 tsp white or yellow miso paste (optional, for extra umami)
1/2 tsp fine sea salt, more to taste
1/4 tsp freshly ground black pepper
1/4 tsp ground nutmeg (or 1/2 tsp smoked paprika if you like smokiness)
Pinch of red pepper flakes (optional)
2 tbsp chopped fresh sage or 1 tsp dried sage (optional)

Directions

Heat 1 tbsp olive oil in a medium skillet over medium heat, add the roughly chopped onion and a pinch of salt, saute for about 5 to 7 minutes until soft and starting to brown, then add the smashed garlic and cook 30 to 60 seconds until fragrant.
Add the 16 oz frozen butternut squash cubes and 1 cup low sodium vegetable broth, bring to a simmer, cover and cook 8 to 12 minutes until the squash is fully heated through and very tender.
If you want a bit more caramelized flavor, uncover in the last 2 minutes and let some liquid reduce, but dont let it burn.
Transfer the cooked onion, garlic and squash and all the cooking liquid to a blender (or use an immersion blender in the pot). Add 1/2 cup canned full fat coconut milk or unsweetened oat milk, 2 tbsp nutritional yeast, 1 tbsp fresh lemon juice, and 1 tsp white or yellow miso paste if using.
Season the blender with 1/2 tsp fine sea salt, 1/4 tsp freshly ground black pepper, 1/4 tsp ground nutmeg (or 1/2 tsp smoked paprika if you prefer smokiness), and a pinch of red pepper flakes if you like heat.
Blend until very smooth and creamy, scraping down sides as needed. If the sauce is too thick, add extra broth a tablespoon at a time or a splash of hot reserved pasta water to reach a pourable sauce consistency.
Taste and adjust: add more salt, lemon juice for brightness, or miso for umami. If it tastes flat, a little extra nutritional yeast can help.
Return the sauce to the pan to warm through, stir in 2 tbsp chopped fresh sage or 1 tsp dried sage if using, heat just until aromatic, about 1 minute.
Toss with your cooked pasta of choice, thinning with pasta water as needed, or spoon over roasted veggies or grains. Finish with a grind of black pepper and an extra drizzle of olive oil if you like.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.