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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
Step one: Place the noodles into a baking pan or on a baking sheet, and season them well.
Step two: Roast the squash for about 10 minutes at 425°F until nice and soft and al dente ( to the tooth). Per the recipe card below.
Tips for success
- 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.
- This recipe also works well with sweet potato or zucchini noodles.
- 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.
- Easily make this recipe vegan by using vegan butter.
- Add some chickpeas or chicken to make this a complete meal.
Ways to serve butternut squash noodles
- Pesto Noodles: Toss the cooked noodles with basil pesto (store-bought or homemade), and finish with grated Parmesan and toasted pine nuts.
- Creamy Alfredo: Drizzle a creamy Alfredo sauce over the noodles and sprinkle with black pepper and parsley. Add grilled chicken or shrimp for protein.
- 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.
- Browned Butter and Sage: Cook the noodles in browned butter with crispy sage leaves for a simple yet flavorful dish.
- 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:
- Heat: Warm olive oil or butter in a large skillet over medium heat.
- Aromatics: If using, sauté garlic or herbs until fragrant (about 1-2 minutes).
- Cook Noodles: Add squash noodles. Stir occasionally for 5-8 minutes until tender but al dente.
- Season: Add salt and pepper to taste.
- 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
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.
Print
Roasted Butternut Squash Noodles
- Total Time: 15 minutes
- Yield: 4–6 cups cooked squash 1x
- Diet: Gluten Free
Description
Delicious, low-carb butternut squash noodles make a wonderful swap 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, paleo and vegan-friendly.
Ingredients
- 1 medium butternut squash (or about 6 cups store-bought spiralized squash)
- 1 tablespoon olive oil
- 2–3 tablespoons butter
- Kosher salt – to taste
- Ground black pepper – to taste
Instructions
- Preheat the oven to 425°F and add the olive oil to the bottom of a 9×13 baking dish or sheet pan. Set aside.
- 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 horizontally if the neck is too long.
- Using a vegetable spiralizer, secure the neck of the peeled squash onto the spiralizer. Using the largest noodle attachment, crank the spiralizer to make the noodles.
- Place the butternut squash noodles into the pan, season them with salt and pepper, and toss to coat. Place the pats of butter on top of the noodles, making sure to space it out.
- Roast the noodles in the preheated oven for 10-12 minutes until tender and flavorful.
- Once the squash is done, remove it from the oven and serve it immediately with parmesan, fresh herbs, and some dried cranberries and walnuts or toss it in your favorite pasta sauce.
Notes
- If you don’t have a spiralizer then you can buy spiralized butternut squash noodles in the produce section of most grocery stores.
- Choose a squash that is darker in color with little to no dark spots or blemishes with a longer neck.
- You can spiralize the squash the day before you want to use it. Just store it in an airtight container in the fridge.
- Store leftovers in the fridge in an airtight container for up to 3 days.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Oven
- Cuisine: Italian
This recipe was delicious!!!! Had extra butternut squash and saw this and wanted to try something new. The flavors mix together so well and the little cranberries are an explosively delicious sweet surprise. Thank you!!
Thank you Tiffany! I am so glad you enjoyed it.
AMAZING! A new favorite!
AMAZING! A new favorite!
Exremely happy to find your site while looking for a recipe to use 2 packages of butternut squash noodles I found on the reduced produce cart at the grocery for $1 each. This sounded so good and had all of the ingredients. It is now a new favorite for sure! Now I have to learn to do my own spiral verggie noodles.
Thank you Rebecca! I am so glad you enjoyed it!
I’m another Rebecca with almost the exact same experience as the other Rebecca. Found reduced spiralized squash. I had everything except the cilantro so substituted parsley and we still thought it was delicious. This recipe goes in my save pile!
Hi Rebecca! I am so glad you liked it!
So good! Had to substitute a few things, used lemon verse lime and changed spices to basil and dill! Definitely adding to the recipe rotation!
Hi Rachel! I am so glad you enjoyed it!