Pantry Friendly Butternut Squash Pasta Sauce

The perfect creamy, flavorful, comforting pasta sauce made from ingredients easily found in your freezer and pantry.  Perfect for a busy weeknight comfort meal that is also healthy!

butternut squash sauce

Frozen butternut squash, canned coconut milk, some olive oil and spices are all you need for the perfect pasta night.  And all of those ingredients are so easy to keep on hand which makes this the perfect dinner when your pantry is looking a little bare.

If you love butternut squash, you should try my fall flavors soup, my classic butternut squash soup, or just try it as a side dish – I have a post that shares two great ways!

How to Steam Butternut Squash on the Stovetop

I usually buy the steam-in-a-bag squash that you can make in the microwave but if you don’t have a microwave, it’s easy to steam it on the stovetop! To get started, begin by washing and peeling the squash, then slice it into small, bite-sized pieces. Next, fill a pot with about an inch of water and bring it to a boil over medium heat. Once the water is boiling, place a steamer basket or colander in the pot and add the butternut squash pieces to the basket. Cover the pot with a tight-fitting lid and let the squash steam for approximately 10-15 minutes, or until it is tender and can easily be pierced with a fork. Once the squash is fully cooked, remove it from the pot and let it cool slightly.

How to Make Butternut Squash Sauce

Steam the squash until soft. Then blend it with the coconut milk and seasonings. It’s really that simple! I served mine over some Banza chickpea pasta because I love the added fiber and protein, but you can use any noodles you want!

Health Benefits of Butternut Squash

Butternut squash is a nutrient-dense vegetable that offers a wide range of health benefits. It is rich in vitamins A, C, and E, as well as minerals such as potassium, magnesium, and fiber. These nutrients provide numerous health benefits, including promoting healthy vision, supporting immune function, and reducing inflammation. Additionally, the high fiber content in butternut squash can help regulate digestion, prevent constipation, and promote a healthy gut microbiome. Adding butternut squash into your diet is an excellent way to add a variety of essential nutrients to your meals and promote overall health and wellness!

easy butternut squash pasta sauce

In addition to the listed ingredients, you will need:

  • a microwave (or oven I suppose!)
  • a food processor
  • everything to make your pasta!

I hope you find this meal as easy and cozy as we do! 🙂

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butternut squash pasta sauce

Pantry Friendly Butternut Squash Pasta Sauce

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 5 reviews

  • Author: Megan
  • Total Time: 15 minutes
  • Yield: 3+ servings 1x
  • Diet: Vegan


Gluten Free, Vegan, Refined Sugar Free

The perfect creamy, flavorful, comforting pasta sauce made from ingredients easily found in your freezer and pantry.  Perfect for a busy weeknight comfort meal that is also healthy!


  • 1 (10 oz) bag of frozen butternut squash cubes
  • 1 15oz can coconut milk
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon oregano
  • 1/2 teaspoon salt (more to taste)
  • 1/4 teaspoon black pepper (more to taste)
  • 8 oz pasta of choice


  1. Cook your butternut squash according to directions. I buy the frozen steam-in-a-bag squash but you can also steam it on the stovetop.
  2. Let the squash cool a little, and then combine all ingredients in your food processor and blend until smooth (you can add more milk if you want it thinner).
  3. Separately, prepare your pasta according to directions.
  4. Once your sauce is ready, move to a medium sized pan on the stove and let it heat up.  Mix in pasta until evenly combined and enjoy!


I made mine with Banza chickpea pasta

You can sub the coconut milk probably for any milk you prefer, but coconut is the creamiest option!

Omit red pepper flakes if you don’t like a little spice

I also just made this and used a 15oz bag of butternut squash and didn’t change anything else and loved the result!

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Pasta Sauce
  • Method: Stove Top
  • Cuisine: Italian


  1. Outstanding pasta sauce! Love that it’s dairy free and so easy to make with frozen butternut!

  2. This pasta with the squash sauce was really delicious and unique. It was the perfect cozy dinner. My kids got obsessesd with this dish.

  3. This sauce is a winner. My new go-to recipe. So easy and simple yet it was so creamy and packed with flavors. Highly recommended!

  4. This was not only super tasty but really easy! All I had to do was grab the squash at the store and I had everything else. Perfect weeknight meal. I also have to find out where you got that cute pan, love it!

  5. Made this for dinner last night and it was a big hit! Always looking for squash recipes since it is a favourite.

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