Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (2024)

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Butternut Squash Alfredo Sauce Recipe - garlic and Parmesan Alfredo pasta sauce made from butternut squash. No cream and gluten free, this 4-ingredient healthy version is perfect for pasta lovers!

Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (1)

BUTTERNUT SQUASH ALFREDO SAUCE

Remember that time, when my pasta-loving self was blown away to learn that you can make a creamy Roasted Garlic Cauliflower Alfredo sauce from a vegetable? Well, guess what! I did it again!

I made a creamy, buttery (pun intended!) Alfredo pasta sauce with butternut squash, garlic and Parmesan. It's smooth, delicious and the color just screams fall to me. This bright orange veggie pasta sauce is perfect for pasta lovers who are looking for healthier ways to enjoy their favorite food. In other words: you HAVE to try it!!

Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (2)

HOW TO MAKE BUTTERNUT SQUASH ALFREDO SAUCE:

I based this recipe completely on my Roasted Garlic Cauliflower Alfredo sauce.

  • After peeling the squash, I cut it into small cubes and cooked in a pot with water until soft. I had 5 cups of squash.
  • Aftercooling it, I added it to the blender along with fresh garlic cloves and Parmesan cheese and ¾ cup of water. You can use cream or milk of course, but I wanted to keep this recipe creamfree and honestly, I do not find that this sauce needs to be any more creamy.
  • Use vegan Parmesan cheese for a full dairy free option. This is smooth, buttery and tastes just like Alfredo sauce should: garlicky and cheesy.

I will admit, experimenting with vegetables and using them to make a pasta sauce makes me so excited. I have so much fun having my kids and my Hubby taste test it, they always think it's cool the sauce is made from a vegetable. They are already big fans of the cauliflower sauce (and so many of you are too!), I was hoping they will love this squash version as well. My kids, of course, loved that it's orange. Halloween is approaching and they are already excited. I used this sauce to make mac and cheese and they quickly called it Halloween Mac! 😀 Talk about making eating veggies fun!

Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (3)

If you like this recipe and make it, snap a photo and share it on INSTAGRAM! Tag me @crunchycreamysweet so I can check it out! 😀

MORE HEALTHY RECIPES:

Roasted Garlic Cauliflower Alfredo Sauce

Homemade Alfredo Sauce

Skinny Fettuccine Alfredo

Cloud Bread

BUTTERNUT SQUASH ALFREDO SAUCE RECIPE:

Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (4)

Butternut Squash Alfredo Sauce Recipe

Author: Anna

Butternut Squash Alfredo Sauce Recipe - garlic and Parmesan Alfredo pasta sauce made from butternut squash. No cream and gluten free, this 4-ingredient healthy version is perfect for pasta lovers!Recipe based on my Roasted Garlic Cauliflower Alfredo Sauce

4.89 from 17 votes

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Prep Time 10 minutes mins

Cook Time 7 minutes mins

Total Time 17 minutes mins

Course Main Dish

Cuisine American

Servings 10 servings

Calories 54 kcal

Ingredients

  • 5 cups cubed butternut squash peeled before cutting
  • ¾ cup water reserved after cooking is great
  • ½ cup grated Parmesan cheese
  • 3 cloves fresh garlic OR 6 roasted garlic cloves
  • salt and pepper to taste

Instructions

  • Place butternut squash in a large pot and add enough water to cover the chopped vegetable. Cook over medium heat until soft. Remove squash onto a plate to cool. Reserve ¾ cup of cooking water for the sauce.

  • Into a blender, add cooled butternut squash, water, Parmesan cheese and garlic cloves. Blend for 20 seconds, scrape the sides of blender, blend again until smooth.

  • Pour sauce into jars OR use right away in a pasta dish.

  • Store covered in a fridge for up to 5 days.

Nutrition

Serving: 0.5cup | Calories: 54kcal | Carbohydrates: 8g | Protein: 2g | Fat: 1g | Cholesterol: 4mg | Sodium: 80mg | Potassium: 256mg | Fiber: 1g | Sugar: 1g | Vitamin A: 7485IU | Vitamin C: 15mg | Calcium: 91mg | Iron: 0.5mg

Tried this recipe?Leave a comment with rating below!

Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (5)

More Healthy

  • Crispy Sweet Potato Fries
  • Cauliflower Alfredo Sauce
  • Beet Smoothie
  • Instant Pot Black Beans

Reader Interactions

Comments

    Did you make this recipe? Let me know!

  1. JM says

    Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (10)
    was delicious. Added some cream and vegetable broth, cut back on the garlic.

    Will definitely make again..

    Reply

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Butternut Squash Alfredo Sauce Recipe - Crunchy Creamy Sweet (2024)

FAQs

How do you keep Alfredo sauce creamy? ›

Mix the cornstarch with some cold water to create a smooth slurry, then whisk it into the sauce while cooking over medium-high heat for a few minutes. Add all-purpose flour. Another very common thickening agent that will give your Alfredo sauce a creamy texture.

What makes my Alfredo sauce gritty? ›

Usually a grainy sauce is because it has broken - that happens when the protiens bind into little balls. If you are using milk and it's not whole milk that would be the reason why. Low fat milk breaks exceedingly easily and isn't worth trying to make a sauce from.

Why doesn't my Alfredo sauce stay creamy? ›

Why is my Alfredo Sauce clumpy/gritty? If your sauce is not silky smooth it could be because your ingredients don't have as high of fat content to them. Make sure you're using quality ingredients and whisking until smooth. Can I make Alfredo Sauce in advance?

How do you thicken Alfredo sauce without heavy cream? ›

White Flour

Flours can be used to make a bit of a slurry and add to the sauce to make it thicker. 1 part flour to 2 parts liquid and then adding it to your sauce should thicken it nicely. Just make sure that when you make the slurry, there are no lumps in your mixture.

What can I add to Alfredo sauce to make it better? ›

Heartier herbs like thyme or oregano can be added in to simmer with the sauce. Add delicate herbs like parsley, basil, or chervil at the end to maintain their delicate, aromatic flavor. Quick tip: Swirl in a bit of leftover pesto to add another herbaceous twist to your Alfredo sauce.

How do you spruce up jar Alfredo sauce? ›

Adding fresh garlic cloves is such an easy, quick and affordable way to add a huge burst of flavor to jarred sauce. Either saute fresh garlic for 3 minutes in olive oil or butter or add up to 1 teaspoon of garlic powder.

What not to do when making Alfredo sauce? ›

16 Common Mistakes Everyone Makes With Alfredo Sauce
  1. Not starting with a roux. Marian Curko/Shutterstock. ...
  2. Not adding cream cheese. ...
  3. Forgetting an egg for flavor. ...
  4. Using a cheese other than parmesan. ...
  5. Using pre-grated parmesan. ...
  6. Adding cold cream to your sauce. ...
  7. Use the wrong kind of pasta. ...
  8. Putting your sauce on top of the pasta.
Mar 6, 2023

Is shredded or grated Parmesan better for Alfredo? ›

You can use pre-shredded Parmesan cheese in this Alfredo sauce recipe, but it won't have the pronounced, intense, fresh flavor you get when you grate it just before use.

Why is my Parmesan not melting in Alfredo sauce? ›

There might be several reasons. Using the wrong kind of cheese. Not applying a correct amount of heat. Using the right kind of cheese, but not grading it small enough.

Should you put pasta water in Alfredo sauce? ›

After 12 ounces of fettuccine pasta noodles are finished cooking, reserve 2 cups of the pasta water to include in your sauce. The starchy water is essential to creating a thick, creamy sauce consistency.

Why is the butter separating from my Alfredo sauce? ›

In both cases, the emulsifying ingredient is often butter or cream, and if subjected to high heat for too long, the balance of fat and water is thrown off, which causes the split. Both of these kinds of sauces should only be simmered at a low temperature and only as long as necessary to achieve the desired consistency.

How do you stabilize Alfredo sauce? ›

If it is completely broken, add equal volumes of oil and liquid. Start with a little bit and keep adding until the sauce comes back together into an emulsion. This may take a few iterations. You can use stock or wine for this but water works just fine if that's all you have around.

What can you use instead of heavy whipping cream for Alfredo sauce? ›

No heavy whipping cream! Just use regular milk (whole milk, skim milk, or 2%–it doesn't matter) for this creamy white sauce that goes perfectly with bow tie or fettuccine noodles. Add some chicken and broccoli for a quick and easy dinner!

What is authentic Alfredo made of? ›

Real alfredo sauce is made with 3 simple ingredients: butter, Parmesan cheese and fresh fettuccine pasta. There is absolutely no cream in this dish (cream is common in most American-style alfredo sauce recipes). Make this dish with my fresh homemade pasta, fresh sourdough pasta or store-bought fresh pasta.

What can I use in Alfredo instead of heavy cream? ›

Instead of the typical heavy cream laden alfredo sauce recipes you are likely to find, I just use regular milk in mine and I do not miss the cream one bit. It's still very creamy and rich tasting, but I like knowing I saved a few grams of fat.

How do you keep Alfredo sauce from drying out? ›

out of the jar? A little trick I figured out. is just to add a tiny bit of milk, maybe about tablespoon. Make sure the lid is on level, that way it doesn't spill out. And then you shake it up really good, and then you pour the rest in.

How do you keep Alfredo sauce from getting greasy? ›

One of the simplest ways to avoid greasy, separated Alfredo sauce is to heat it slowly over the stove instead in the microwave. Microwaves heat up food much faster than a stove does, and the faster you reheat your leftover sauce, the more likely it is to separate.

How do you keep Alfredo sauce thick? ›

To make a cornstarch slurry, whisk together equal parts of cornstarch and water—about 2 tablespoons of each. From there, add 1 to 2 teaspoons at a time. Start by whisking just 2 teaspoons of the slurry into the sauce, let it come to a boil, which will activate the starch, and then add more if needed.

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