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    Home » Entree

    Butternut Squash and Pumpkin Pasta

    December 7, 2015 by Chrissy Carroll 9 Comments

    Jump to Recipe Print Recipe

    This butternut squash and pumpkin pasta is rich, creamy, and healthy (and naturally dairy free for those of you who can’t have dairy!).

    I’ve seriously been on a comfort food kick lately.  I love being in the kitchen on cold days whipping up a yummy warm meal.  Something about it reminds me of being a kid and smelling my mom’s cooking throughout the house.  Since the weather’s gotten cooler, I’ve been doing quite a bit of experimenting with “healthifying” a few of my favorite dishes.  Between beef stew with homemade bread, butternut squash chili, and this butternut squash and pumpkin pasta dish – I think I’ve got my comfort food cravings covered now.

    This butternut squash and pumpkin pasta is rich and creamy - and naturally dairy free.

    While this wouldn’t be a dish I’d eat every day, it’s definitely a healthier take on pasta when you’re craving a creamy alfredo or a mac and cheese dish.  The squash and pumpkin create a flavor-filled sauce (one that’s packed with Vitamin A!), and the starch in the reserved pasta water helps it achieve the right consistency (with no cream necessary).

    Athletes, take note – this is a great carb-rich dish to help fuel you and replenish those energy stores in your muscles.  If you’re eating it close to your event though (like the night before a morning race or at lunch before an evening long run), you may want to go for white pasta rather than whole wheat.  The extra fiber content of whole wheat pasta can sometimes cause a little gastrointestinal upset during exercise.  This is individualized, so find what works for you.  For a meal outside of training though, definitely stick with the whole wheat pasta so you get that added fiber to help with digestive health and a slower, more gradual rise in blood sugar compared to refined (white) products.

    Give it a whirl and let me know how you like it.  I can tell you that my hubby and I gobbled it up the day it was made, and the leftovers the following day.

    Butternut Squash Pasta

    Pumpkin Pasta

    Butternut Squash and Pumpkin Pasta

    Snacking in Sneakers
    Butternut squash and pumpkin pasta is a creamy, delicious dairy-free dish!
    4 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 30 minutes mins
    Total Time 40 minutes mins
    Course Main Course
    Servings 4

    Ingredients
      

    • 3 slices of bacon
    • ½ yellow onion chopped
    • 2 cloves garlic chopped
    • ½ of a large butternut squash, peeled and chopped (or 1 full small squash)
    • Pinch of crushed red pepper flakes
    • 2 cups broth (whatever you have on hand – vegetable or chicken)
    • ½ cup of canned pumpkin puree (or fresh if you’ve just roasted a pumpkin)
    • 3 cups dry whole wheat pasta (rotini or penne)
    • ½ cup reserved pasta water
    • Salt and pepper to taste

    Instructions
     

    • In a large pot, cook bacon until crisp. Remove and set aside. Crumble or chop when cooled.
    • Drain all but 1 to 2 tbsp of bacon grease from pot. Heat remaining bacon fat over medium heat.
    • Add onion, garlic, squash, and pinch of crushed red pepper. Cook for about 8-10 minutes then add broth. Cook for another 10-15 minutes until squash is tender. Use an immersion blender to puree.
    • Meanwhile, in another large pot, boil water and cook pasta according to package directions.
    • Stir the pumpkin into the pureed squash mixture. Gradually add ½ cup reserved pasta water until sauce reaches desired consistency.
    • Toss pasta in sauce and divide into four servings (approximately 1.5 cups each). Serve topped with crumbled bacon.

    Notes

    Dietary Notes:
    • Dairy Free
    • Can be made vegan by omitting the bacon and using vegetable broth
    • Can be made gluten free by using gluten free pasta
    Tried this recipe?Let us know how it was!

    Share with me:  What’s your favorite way to make (or eat) pasta?  Have you ever had butternut squash and pumpkin pasta?

    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Comments

    1. Rachel @ RachelMcMichael.com

      December 9, 2015 at 11:41 pm

      I can’t wait to try this!! Yum!

      Reply
      • Chrissy Carroll

        December 13, 2015 at 8:17 am

        It’s so good Rachel. Carby and comforting in all the right ways, haha.

        Reply
    2. Diane

      December 13, 2015 at 11:54 am

      I have had butternut squash, spaghetti squash, but never pumpkin pasta. I did find this new noodle though at Costco – it’s made out of 100% green lentil. It tastes kind of like black pepper, so good. Thanks for another good recipe Chrissy!! Enjoy your weekend!

      Reply
      • Chrissy Carroll

        December 23, 2015 at 6:10 pm

        Oh my goodness, that green lentil pasta sounds so interesting! Do you know what brand it is? I’ll have to give it a try.

        Reply
    3. Jenna

      December 14, 2015 at 8:22 am

      I see anything with bacon and I’m sold. Looks amazing!

      Reply
      • Chrissy Carroll

        December 23, 2015 at 6:13 pm

        Haha, I know – bacon really does make everything taste better. I’m a fan of using small amounts of ‘real stuff’ (bacon, cheese, chocolate) because it adds a lot of flavor.

        Reply
    4. Griff O Lockhart

      September 9, 2022 at 6:40 pm

      4 stars
      I just tried this recipe with a pumpkin butternut squash pasta sauce. I used whole wheat twist noodles, I used butter and salt and pepper, and some parsley flakes. I typed it with fresh cooked bacon the less fatty bacon so I got that full crisp. And a little less than a 1/4 cup of American cheese. I served it with fried chicken tenderloin and marinated teriyaki chicken thighs. And some dipping sauces for the chicken good heaven it was delicious. Thank you so much I am I pumpkin spice fan and this was a sauce that caught my taste buds attentions and I do believe the bacon crisp and flavor made all of the difference.

      Reply
      • Chrissy Carroll

        September 19, 2022 at 12:43 pm

        Hi Griff – so glad you hear you enjoyed the recipe! I agree, the bacon makes the difference in this dish 🙂 Love your idea of following it up with a peaches and cream ice cream, yum!

        Reply
    5. Griff O Lockhart

      September 9, 2022 at 6:44 pm

      Backed by a light peaches and cream ice cream from the Aldi. Yummy. Continue with your athleticism and good bless your home and stay awarded. This was a awesome help for this dinner my twelve year old and myself had a delight.

      Reply

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    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
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    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
    Latest posts by Chrissy Carroll (see all)
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