Delicious, low-carb butternut squash noodles combined with crunchy, toasted walnuts, garlic and onions. Cooked until soft and buttery and topped with lime, cilantro and red pepper flakes. Vegan, gluten-free and ready in less than 15 minutes!
You guys! I am obsessed with spiralizing pretty much any vegetable to make it into a low-carb, healthy noodle anything. This Butternut Squash Noodles Bowl takes the cake! First of all, the most important detail of this recipe: It took me probably a total of 15 minutes to make, including spiralizing the butternut squash. It’s also vegan, packed with protein and vitamins and just the perfect little slice of noodle bowl heaven.
Butternut squash is perfect for spiralizing since it is sweet, dense, full of nutrients and stores great for a long time.
Nutrition in Butternut Squash
- Vitamins A, B and C
- Low in fat and calories!
How to pick the perfect squash
Here are a few tips on how to select the perfect butternut squash.
Size and shape – This really depends on what you are planning to make with the squash. If you are planning on spiraling it into noodles, like in this recipe, then a larger squash with a longer neck would be best. Simply because the base of the squash (where all of the seeds are) cannot be spiralized.
If you are planning to dice and roast the squash then the size and shape may not be that critical since you can remove the seeds, peel and dice the whole thing, base and neck. Same deal if you are planning to make it into a Butternut Squash soup.
Firmness and color – Look for a squash that is rock hard and bright in color. Any indentations or soft spots may mean that the squash is either not ripe or has been damaged in some way.
Weight – A heavier squash will be more flavorful, so the heavier the better.
How to make a Butternut Squash Noodles Bowl
First step: Spiralize the butternut squash. Super easy.
How to make butternut squash noodles
Cut the neck of the squash off and save the base for roasting, making a soup or for Mashed Butternut Squash. Since only the neck can be turned into noodles. I know I already mentioned this but it is worth mentioning again since I don’t want you to risk breaking your beloved spiralizer. Which is what will happen if you try to spiraling the base of the squash.
Peel the skin off of the squash using a vegetable peeler.
Secure it in the spiralizer and crank away. Warning: This yields way more noodles than you would think. I am always pleasantly surprised at the amount of noodles that results from one squash.
Note: 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.
Make the noodle bowls
Heat up a large skillet (I used a cast iron pan) with some olive oil. Add the aromatics (i.e onions and garlic) and let them cook for a few minutes to bring out all of that great flavor. Toss in the chopped walnuts and sprinkle all off that goodness with some good ole salt and pepper. Cook for 2 more minutes.
Toss in the noodles, drizzle with some more olive oil, salt and pepper, and cook them, tossing as they cook for about 5-6 minutes.
The natural water and sugars from the squash should allow the noodles to get nice and tender and packed with flavor.
Note: If the noodles look dry then add in a little vegetable stock or some more olive oil.
Pour all of that into a serving bowl or dish, sprinkle with some lime juice, more olive oil, red pepper flakes, cilantro and a few more toasted walnuts and it is literally one of the best things you will ever EAT!!! Some vegan nut and seed parmesan cheese would also be a great addition to this noodle bowl.
What I love about this dish is that you can make it ahead and keep it in the fridge all week for a quick healthy snack, addition to a meal or just as a main course. Maybe add in some crispy toasted chickpeas for some extra protein. It’s also way lower in carbs than traditional noodles and way more delicious! How great is that!!!!
Other recipes using butternut squash
- 1 medium size butternut squash
- 3 tablespoons olive oil
- 1/4 cup red onion, diced
- 3 cloves of garlic, minced
- 1/4 cup chopped walnuts plus more for topping
- 1 tablespoon vegan butter (optional)
- Salt and pepper
- The juice of 1 lime (about 1-2 tablespoons)
- Freshly chopped cilantro
- 1 tablespoon red pepper flakes
Prep and spiralize the squash:
- Cut off the neck of the squash and save the base for another recipe like soup or just for roasting.
- Using a vegetable peeler, peel the skin off of the squash and discard the skin. Cut the neck of the peeled squash in half verticaly if the neck is too long.
- Using a vegetable spiralizer, secure the neck of the peeled squash onto the spiralizer. Using the smallest noodle attachment, crank the spiralizer to make the noodles. So fun! Set them onto a baking sheet or plate and sprinkle the noodles with salt and pepper. Set aside.
Saute the veggeis:
- Heat up a skillet or cast iron pan to medium high heat. Add in 1 tablespoon of olive oil.
- Once the oil is hot, add in the diced red onion, season with salt and pepper and let that cook for 2 minutes. Then add in the minced garlic and chopped walnuts. Season everything with salt and pepper, toss and cook, tossing for 2 more minutes.
Make the noodle bowls:
- Add 1 tablesoon of vegan butter to the pan and then add the spiralized butternut squash noodles. Drizzle on 1 tablespoon of olive oil and toss well. Cook until the squash is tender, about 5 minutes. If the noodles look dry then add in more olive oil or 1 tablespoon of veggie stock.
- Once the noodles are ready, pour everything into a serving dish, top with the juice of the lime, drizzle of olive oil, cilantro, red pepper flakes and more toasted walnuts.
- Serve warm and ENJOY!
This also works well with sweet potato or zucchini noodles.
If you don't have a spiralizer then you can buy spiralized noodles in the produce section of most grocery stores.
If you don't have walnuts then cashews are also great in this recipe
This stores great in the fridge in an airtight container for up to 3 days.
You can spiralize the squash the day before you want to use it. Just store it in an aitight container in the fridge.
Avocado oil in place of olive oil also works!
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 177 Total Fat: 16g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 13g Cholesterol: 0mg Sodium: 82mg Carbohydrates: 11g Fiber: 3g Sugar: 2g Protein: 2g