I’ll be honest, I was very sceptical. Healthy alfredo? The best part of alfredo is the greasy goodness. However, this creamy butternut squash alfredo sauce is everything you love and more.

Butternut Squash Alfredo

  • Prep Time:10 minutes
  • Cook Time:1 hour and 20 minutes
  • Total Time:1 hour and 30 minutes
  • Servings:6
  • Medium


  • 1 butternut squash
  • 2 teaspoon olive oil
  • 1 pound linguine or fettuccine
  • 2 tablespoon unsalted butter
  • 1 tablespoon all-purpose flour
  • 1 1/4 cup warmed low-fat milk
  • 3/4 cup grated Parmesan
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 3 tablespoon pasta water, as needed
  • 3 tablespoon milk or water, as needed
Photo by Paige Marie Rodgers
  • Step 1

    Preheat oven to 400°F. Cut the squash in half. Remove the seeds, roast if desired. Place the squash, cut sides up, on a baking pan and drizzle each half with olive oil. Bake for about 60 minutes. Remove from oven and cool.

    GIF by Paige Marie Rodgers
  • Step 2

    Scoop out the flesh and puree until smooth. Add a few tablespoons of milk or water if needed. Set aside.

    GIF by Paige Marie Rodgers
  • Step 3

    In a large saucepan over medium heat, melt the unsalted butter. Whisk in flour and then slowly, pour in the warm milk. Whisk until the sauce starts to simmer rapidly and thicken a bit.

    GIF by Paige Marie Rodgers
  • Step 4

    Reduce to low heat and whisk in butternut squash puree. Mix in the grated Parmesan. Add salt and pepper. Add a few tablespoons of pasta water if the sauce is too thick. 

    GIF by Paige Marie Rodgers
  • Step 5

    Pour butternut squash sauce over hot pasta. Sprinkle with remaining Parmesan cheese and desired toppings (such as basil or roasted butternut squash seeds).

    GIF by Paige Marie Rodgers