How to Make Butternut Squash Noodles

How to Make Butternut Squash Noodles

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Whether you’re completely new to “faux” veggie pastas, or are just looking for fresh, seasonal ingredients to creatively incorporate into your meals, butternut squash noodles are a seriously delicious addition to your autumn repertoire.

Our simple butternut squash noodle recipe found below has all the satisfying, comfort-food qualities of traditional wheat pasta with major nutritional ROI.

The buttery, nutty flavors of this winter squash have that irresistible, sweet-savory thing going on, while being loaded with nutrients. The orange color points to high levels of beta-carotene (a carotenoid precursor to vitamin A) which tend to be high in antioxidants, making them power players during cold and flu season.

In the world of ultra-fun kitchen gadgets, a spiralizer looks like something dream up by Willy Wonka for turning fruits and veggies into colorful silly-string-like strands. This ingenious tool started trending in the U.S. big time around 2015 thanks to food bloggers and chefs who began to spiralize everything.

Plus, a slew of retailers made this tool readily available to home cooks. (Just check out all these options on Amazon!) It’s versatile, easy to use, and it can turn a seemingly endless number of plain Jane foods into spiral spectacles.

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How to Make Butternut Squash Noodles

If you are going to DIY your own butternut squash noodles, it’s important to pick one with a long neck and bulbous bottom with seeds. You can cut off the neck and peel it to form a cylinder perfect for spiralizing, while keeping the seed-filled bottom for roasted veggies or a soup.

Alternatively, you can also julienne butternut squash to make matchstick-like, fideo noodles. The hard, outer shell gives butternut squash a long shelf life outside of the fridge—lasting up to a month—but once you cut it up, you should store it in a covered container and use within five days.

You can also make this butternut squash noodle recipe with pre-made noodles found in the produce section of some grocery stores—or in the freezer aisle from brands like Green Giant, which has an expansive line of spiralized veggies.

How to Cook Butternut Squash Noodles

Once you have your noodles ready to go, it’s time to get cooking! First, you’ll sauté the butternut squash noodles in olive oil with garlic and shallots. Then you’ll simmer the noodles in a low-sodium vegetable broth with freshly ground pepper, fresh lemon juice, and dried rosemary. The results are an aromatic dish that is gluten-free, vegan, and vegetarian-friendly.

You can eat these noodles on their own or pair them with lean proteins for a complete meal. Each serving offers 178 calories, 5 grams of fat, 6 grams of fiber, and 3 grams of protein, making it a healthy and light side dish for grilled meats and seafood.

Butternut Squash Noodles
5 from 2 votes

Butternut Squash Noodles

Course Main Course
Keyword butternut squash noodles
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Servings 4
Calories 178 kcal


  • 8 cups spiralized butternut squash noodles two large butternut squashes
  • 4 tsp. extra virgin olive oil
  • 1 tsp. garlic minced
  • 2 Tbsp. shallots minced
  • ½ cup low-sodium vegetable broth
  • 1 tsp. freshly ground black pepper
  • 1 Tbsp. fresh lemon juice
  • ½ tsp. dried rosemary crushed
  • pinch sea salt to taste


  1. Heat a large saucepan over medium-high heat.

  2. Once hot, add olive oil, garlic and shallots. Reduce the heat to medium and cook for 5 minutes, stirring frequently or until garlic and shallots begin to brown on the edges.

  3. Add the butternut squash noodles (don’t be alarmed if they are overflowing in your saucepan, they will begin to shrink quickly). Allow to cook for 4-5 minutes, stirring frequently, until they begin to shrink.

  4. Add the vegetable broth, pepper, lemon juice and rosemary, cover and reduce to heat to low.  Allow to cook for another 4-5 minutes, or until the noodles become soft and the broth has been absorbed.

  5. Season with a pinch of sea salt if desired and give one last stir.

  6. Remove from heat and transfer to a large serving bowl. Serve warm.

Recipe Notes

  • The easiest way to turn your butternut squash into ‘noodles’ is to buy a spiralizer or to julienne them. Alternatively, to make things a lot easier, you can look for them pre-spiralized at your local market! If preparing the squash yourself, simply peel and cut the squash in half, scoop out the seeds and go to town with your spiralizer or julienne.
  • Adding a lean protein to the noodles would be a great way to round out the meal. Some healthy options include lean ground turkey or diced chicken breast that you can stir right into the warm cooked noodles.

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Butternut Squash Noodles
Amount Per Serving (1.5 cups)
Calories 178 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 118mg5%
Carbohydrates 35g12%
Fiber 6g25%
Sugar 7g8%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.


Butternut Squash Noodles

Photography by Anguel Dimov, AB Creative