Easy Roasted Butternut Squash Noodles

Butternut squash noodles make a wonderful low-carb noodle that you can swap and use in your favorite pasta dishes. Enjoy them simply seasoned with butter, salt, pepper, and parmesan cheese or mixed with a creamy sauce or pesto. Gluten-free, low-carb, vegan, and paleo. 

These butternut squash noodles make the best lower-carb alternative to pasta which is nutritious and easy to make. Many of you have likely tried zucchini noodles but if you haven’t tried making pasta out of butternut squash then you are in for a treat!

​Why you’ll love this recipe

• Healthy – Butternut squash noodles have fewer calories and carbs than pasta, packed with vitamins A, C, E, minerals, and fiber.
• Versatile – Suitable for steaming, boiling, roasting, or sautéing, these noodles match various sauces and cooking styles.
• Flavorful – Naturally sweet and nutty, they offer a tasty alternative to traditional pasta, pairing well with both savory and spicy sauces.

This recipe was inspired by this Healthy Shrimp Scampi with Zucchini Noodles that also uses veggie noodles to make it lighter and healthier.

Jump to:

• ​Why you’ll love this recipe
• Ingredients you will need
• Recommended tools
• Tips for success
• Ways to serve butternut squash noodles
• Can you make the noodles ahead? 
• Can I cook the noodles on the stovetop? 
• How do you store butternut squash noodles? 
• More butternut squash recipes
• Other Delicious Low Carb Dishes
• Roasted Butternut Squash Noodles

Butternut squash is a tube-shaped vegetable that has a base (bulbous end) and a neck. For this butternut squash recipe, a squash with a longer neck is ideal for beautiful long strands of noodles.

To prepare the squash you will need to separate the base from the neck by cutting it right where the shape changes. Then peel it and use your spiralizer to transform it into butternut squash noodles. You can use the base for another recipe like this roasted butternut squash. 

Spiralizing butternut squash is a little tougher than making other veggie noodles so you will want to use a sturdy spiralizer and set it to the thickest noodle setting. You can also cut the neck in half horizontally and spiralize it in batches if needed. 

Pro tip! If you don’t have a spiralizer then you can find spiraled butternut squash noodles ready to go in the produce section of most grocery stores.

Ingredients you will need

• Butternut Squash: Opt for one medium-sized squash with a pronounced long neck, ideally weighing between 2-3 lbs. You can also use this same method with sweet potatoes. 
• Olive Oil & Butter: These ingredients not only ensure the noodles are well-seasoned but also enhance their flavor during cooking.
• Salt & Pepper: Essential for elevating and accentuating the dish’s overall taste.

*Get the complete list of recipe ingredients and instructions in the recipe card located at the bottom of this post. 

Recommended tools

• Knife
• Vegetable peeler
• Spiralizer
• Baking dish/sheet

How to make Butternut Squash Noodles

Tips for success

1. You want to only use the long neck of the squash for spiralizing. The bulb or base of the squash (the part with the seeds) is ideal for roasting since it is rounder. 
2. This recipe also works well with sweet potato or zucchini noodles.
3. Don’t overcook the noodles. Make sure to check the butternut squash noodles while they cook. They only take 10-12 minutes. Ideally, you want them to be al dente and not mushy.
4. Easily make this recipe vegan by using vegan butter.
5. Add some chickpeas or chicken to make this a complete meal.

Ways to serve butternut squash noodles

1. Pesto Noodles: Toss the cooked noodles with basil pesto (store-bought or homemade), and finish with grated Parmesan and toasted pine nuts.
2. Creamy Alfredo: Drizzle a creamy Alfredo sauce over the noodles and sprinkle with black pepper and parsley. Add grilled chicken or shrimp for protein.
3. Spicy Tomato Sauce: Saute the noodles with a spicy tomato sauce made with crushed tomatoes, garlic, red chili flakes, and Italian herbs. Add in sautéed mushrooms or meatballs if desired.
4. Browned Butter and Sage: Cook the noodles in browned butter with crispy sage leaves for a simple yet flavorful dish.
5. Tex-Mex Style: Mix the noodles with black beans, corn, diced tomatoes, avocado, and a sprinkle of cheese. Drizzle with a cilantro-lime dressing.

Can you make the noodles ahead? 

Yes, you can prepare butternut squash noodles ahead of time. Simply peel and spiralize the squash then place it in an airtight container or a zip-top plastic bag. Keep it in the refrigerator for up to 3 days.

Can I cook the noodles on the stovetop? 

Yes, you can definitely cook these noodles on the stovetop. It’s one of the most common and quickest ways to prepare them. Here’s a basic method:

1. Heat: Warm olive oil or butter in a large skillet over medium heat.
2. Aromatics: If using, sauté garlic or herbs until fragrant (about 1-2 minutes).
3. Cook Noodles: Add squash noodles. Stir occasionally for 5-8 minutes until tender but al dente.
4. Season: Add salt and pepper to taste.
5. Serve: Remove from heat and pair with desired sauces or toppings.

How do you store butternut squash noodles? 

Store any leftover cooked butternut squash noodles in an airtight container for up to three days.  Reheat in the microwave, stovetop, or in the oven until warmed through.

More butternut squash recipes

• The BEST Mashed Butternut Squash
• Healthy Butternut Squash Lasagna With Spinach
• Butternut Squash Soup
• Stuffed Butternut Squash

Other Delicious Low Carb Dishes

• Low Carb Turkey Chili
• Air Fryer Zucchini
• Low Carb Chicken Tenders
• Veggie Egg White Muffins

Did you try this recipe? If you did, then please leave a rating and comment below. I would love to hear how yours turned out.

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