This vegan butternut squash pasta sauce is creamy, rich, and cozy—without using any cream at all.
It’s one of those recipes that tastes like comfort food but is actually packed with veggies and flavor.
I love blending roasted butternut squash with garlic, onion, and a few simple pantry staples to make a silky smooth sauce that clings to every strand of pasta.
Super simple, and seriously good.
Why I Love This Recipe
This recipe came from one of those “what’s-left-in-the-fridge” nights, and now it’s one of my go-to’s whenever I want something filling but still feel-good. It’s surprisingly flavorful, especially for how few ingredients you need.
- It tastes creamy without using any dairy
- The roasted squash adds a natural sweetness
- You can use frozen squash if you’re in a rush
- It’s super meal-prep friendly
- It makes your kitchen smell amazing
What You’ll Need
- 3 cups butternut squash, peeled and cut into 1-inch cubes
- 1 small yellow onion, peeled and quartered
- 3 cloves garlic, peeled
- 1 tablespoon olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon dried thyme
- ¼ teaspoon smoked paprika (optional)
- 1 cup vegetable broth
- 2 tablespoons nutritional yeast
- ½ cup unsweetened plant-based milk (like almond or oat)
- 8 oz cooked pasta of choice (I like fettuccine or rigatoni)
Ingredients
Pro Tips
- Roast your squash, garlic, and onion together for extra flavor—don’t skip this step
- Use a high-speed blender to get the creamiest texture
- Add the milk last and blend gradually to control consistency
- You can freeze the sauce for later—just leave out the milk and add it when reheating
- Taste and adjust the salt at the end—it really brings everything together
Tools You’ll Need
- Baking sheet
- Parchment paper
- Blender or food processor
- Medium pot for pasta
- Knife and cutting board
- Measuring spoons and cups
- Spatula or spoon
Substitutions and Variations
- Use sweet potato instead of butternut squash for a different flavor
- Swap nutritional yeast with vegan parmesan if preferred
- Add red pepper flakes for a little heat
- Use coconut milk instead of almond or oat for a richer taste
- Stir in sautéed mushrooms or spinach for extra texture
Make Ahead Tips
- You can roast the squash, garlic, and onion up to 3 days in advance and store in the fridge
- The full sauce (without pasta) can be made ahead and refrigerated for up to 4 days or frozen for 2 months
- Cook your pasta fresh for best texture, but the sauce reheats beautifully
How to Make Vegan Butternut Squash Pasta Sauce
Step 1: Roast the Vegetables
Preheat your oven to 400°F. On a parchment-lined baking sheet, spread out 3 cups of butternut squash cubes, 1 small yellow onion (quartered), and 3 peeled garlic cloves. Drizzle with 1 tablespoon olive oil and sprinkle with 1 teaspoon salt, ½ teaspoon black pepper, ½ teaspoon dried thyme, and ¼ teaspoon smoked paprika (optional). Toss gently, then roast for 25–30 minutes until soft and golden.
Step 2: Blend the Sauce
Transfer the roasted vegetables to a blender. Add 1 cup vegetable broth, 2 tablespoons nutritional yeast, and ½ cup unsweetened plant-based milk. Blend until completely smooth and creamy.
Step 3: Cook the Pasta
Bring a medium pot of salted water to a boil. Add 8 oz of pasta and cook according to package directions. Drain and set aside.
Step 4: Combine Pasta and Sauce
Pour the blended sauce into a skillet over medium heat. Stir until warm and gently bubbling, about 3–5 minutes. Add the cooked pasta and toss to coat.
Step 5: Serve
Scoop the pasta into bowls and top with fresh cracked black pepper and chopped parsley, if you like. Serve hot!
Servings and Time
Serves: 4
Total Time: 40 minutes (10 min prep, 30 min cook)
Macros (Per Serving, Approx.)
- Calories: 320
- Carbs: 45g
- Protein: 9g
- Fat: 10g
- Fiber: 6g
- Sugar: 6g
Why This Recipe Works (Quick Science)
Roasting the squash and onion first brings out their natural sweetness and deepens the flavor through caramelization. The starches in the squash help create a naturally thick, creamy texture once blended. Nutritional yeast adds umami, making it taste cheesy without any dairy, and the plant milk smooths it all out.
Common Mistakes
- Skipping the roasting step—raw squash won’t blend as smoothly or taste as rich
- Using sweetened plant milk—it changes the flavor too much
- Overcooking the pasta—it’ll fall apart when mixed with the sauce
- Not tasting the sauce before serving—it might need more salt or a splash of milk for consistency
What to Serve With
- Garlic bread or sourdough toast
- Roasted broccoli or Brussels sprouts
- A crisp arugula salad with lemon vinaigrette
- Grilled tofu or chickpea patties on the side
- A sprinkle of vegan parm or hemp seeds on top
FAQ
Can I use frozen butternut squash?
Yes! Just roast it the same way—no need to thaw first.
What pasta works best with this sauce?
Short pasta like rigatoni or penne holds the sauce well, but fettuccine is also great.
Can I make it without a blender?
A food processor works, but a high-speed blender gives the smoothest result.
How long does it keep?
Store in the fridge for up to 4 days or freeze (without the plant milk) for up to 2 months.
Is it spicy?
Not at all! But you can add red pepper flakes if you want a kick.
Leftovers and Storage
Let the pasta cool, then store in an airtight container in the fridge for up to 4 days. To reheat, add a splash of plant milk or veggie broth to loosen the sauce and warm on the stove or in the microwave. You can also freeze just the sauce (without pasta) for 2 months.
Conclusion
This vegan butternut squash pasta sauce is simple, creamy, and full of cozy fall flavor. Once you try it, it’s going to be one of those recipes you make on repeat. If you give it a go, drop a comment and let me know how it turned out—or how you made it your own!