Ribbons of butternut squash, butter, garlic, and parmesan combine for a faux pasta dish that’s all flavor and perfect for fall. Beautiful and buttery, these savory butternut squash noodles will have you fighting over the leftovers.
I love a good noodle swap—try these shirataki noodles or zucchini noodles for more alternatives.
Nuts for Noodles
I love pasta! I just don’t love how pasta makes me feel. So I’ve gotten pretty creative in the kitchen because I still crave pasta all the time. These butternut squash noodles are seriously so good that my husband and I fought over who got the last leftovers.
I claimed the last bites with an extra heavy sprinkle of red pepper flakes—which I loved but was enough heat to keep my husband at bay. This will be in heavy dinner rotation for us this fall. And now we know to make extra.
I’ve got all the tips to turn a big ole butternut squash into a pile of noodles with the greatest of ease. I think it’s fun—just be careful. This yummy sauce will also work on any pre-made veggie noodles you find. A cheesy bowl of tender noodles—you’ll have everyone begging for butternut. Enjoy! – Linds x
Are Butternut Squash Noodles Keto? Low Carb? Paleo?
- Low carb – Although not technically a low carb vegetable, butternut squash is significantly lower in carbs than traditional noodles–Rice noodles have 40g net carbs in 1 cup, whereas butternut squash has 15g net carbs. So yes, butternut squash noodles have carbs, much more than other veggie alternatives. So it depends on what works for you and your goals.
- Keto – Since keto eating plans are typically under 50g net carbs a day, it’s up to you if butternut squash spaghetti work with your goals. To keep butternut squash noodles keto, consider keeping your portion down, and serving them with a fat or protein.
- Paleo – Yes! Butternut squash noodles are a great paleo alternative. If following my noodle recipe below, you’ll want to substitute the butter for oil and skip the parmesan.
How to make butternut squash noodles
If you’re used to spiralizing veggies, know that butternut squash requires a few extra steps to prep, and is a tougher noodle to shape than most. Start by selecting a butternut squash with a long neck–this will give you more noodles per squash.
Step 1: How to cut and peel butternut squash:
A sharp knife and a good cutting board are necessary for prepping this tough veggie. Here’s your step-by-step guide:
- Slice the squash at the bottom of the neck, just before it starts to round out. Discard the round portion (ie the bulbous)–it’s full of seeds and won’t convert into noodles. Remove the top.
- Use a sharp knife to remove the skin–most veggie peelers are not strong enough for the tough skin.
Step 2: How to spiralize butternut squash:
Now that your butternut is beautifully prepped, let’s spiralize. Here are a few tips to keep in mind:
- Type of spiralizer. Since butternut squash is significantly harder than most veggies (think zucchini, summer squash, etc.), it’s important to use a sturdy spiralizer–most handheld options won’t do.
- Attaching. You want to make sure the squash is firmly pressed into the prongs before you begin.
- Stabilizing. Also, be sure that the spiralizer is firmly attached to the counter.
- Long noodles. Once sliced, I like to trim the noodles with kitchen scissors, as they’ll be extremely long.
Can you make butternut squash spaghetti without a spiralizer?
Unlike zucchini, which can easily be shaped into zucchini ravioli or zucchini lasagna, butternut squash is firm and hard to slice. But you can do it! Just know it’ll be an arm workout. Try using a mandolin, or a veggie peeler to do this. Or! Buy butternut squash noodles from the store.
Looking for an easier squash to shred into noodles? Check out my how to cook spaghetti squash guide–all you need is a baking sheet, knife, and a fork!
How to cook butternut squash noodles
My favorite way to cook butternut squash noodles is a quick sauteé over the stove–they don’t need long to become tender and delicious.
- Sauteéd butternut squash noodles: Start by sauteéing garlic (or preferred aromatic) in butter or oil. Add the butternut squash noodles and seasoning, then toss to coat. Sauté until softened to your liking–about 8 minutes. You’ll want to toss the noodles frequently to ensure they cook evenly.
- Roasted butternut squash spaghetti: Spread noodles onto a rimmed baking sheet. Toss with oil and seasoning. Bake at 400 F for 8 minutes. Check, and continue to cook until the noodles have softened to your liking.
PRO TIP: No matter which method you choose, be sure not to overcook the noodles. Otherwise, they’ll fall apart as you try to eat them. Also, be sure to season them as they cook to infuse the most flavor.
- What to do with butternut squash noodles? Whatever you want! But I love to toss them in butter, aromatics, and a sprinkle of parmesan. Feel free to add cooked chicken or shrimp for protein (psst–check out my shrimp zucchini pasta for inspo).
- What sauce goes with butternut squash noodles? Butternut squash’s sweet flavor goes well with almost everything–from the simple sauce shared below to hearty sauces like bolognese or alfredo.
- Can I freeze butternut squash noodles? Sure can, although they’ll be a bit soggy when cooked. Be sure to freeze raw spiralized squash noodles.
- Can I swap the noodles for another squash? Yes! Think garlic parmesan spaghetti squash, zucchini noodles, or even summer squash.
More Squash Recipes
- Oven Roasted Zucchini
- Spaghetti Squash Carbonara
- Spaghetti Squash Casserole
- Keto Squash Casserole
- Buffalo Chicken Spaghetti Squash
Butternut Squash NoodlesPrint Recipe Pin Recipe
- 6 Cups Butternut Squash Noodles (see note 1 for slicing + spiralizing your own)
- 2 Tablespoons Butter unsalted
- 2 Cloves Garlic
- 1 Teaspoon Kosher Salt
- 1/2 Teaspoon Pepper
- Parmesan to taste
- Prep your butternut squash noodles (see note 1 for tips). Melt butter in a large pan over medium heat. Add the garlic and saute until fragrant, about 1-2 minutes. (see note 2 to oven bake instead)
- Add butternut squash noodles and toss to coat in the melted butter. Add the salt and pepper. Continue to cook the noodles until they've softened to your liking, being careful not to overcook. Should be 8-10 minutes. Toss the noodles with tongs as they cook to ensure they cook evenly.
- Sprinkle cooked noodles with parmesan. Serve warm, and enjoy!
Fans Also Made These Low Carb Recipes:
- How to make butternut squash noodles:
- Slice – Remove the bulbous and top of the squash, we’ll only spiralize the neck of the squash. Peel the skin using a sharp knife (it’s often too tough for a veggie peeler).
- Spiralize – use a sturdy spiralizer, as butternut squash is firm and harder to spiralize than most veggies. Make sure the prongs press firmly into the flesh, and that the spiralizer is attached to the counter. Slice the noodles to shorten the length of the strands.
- Oven baking the noodles: preheat the oven to 400 F. Spread noodles onto a rimmed baking sheet, and drizzle with oil and seasoning. Bake for 8-10 minutes.