Creamy Butternut Squash Pasta Sauce
Creamy Butternut Squash Pasta Sauce blends roasted-sweet squash with sautéed onion, garlic, and a hint of oregano for a velvety, gently spiced coating. Parmesan adds rich depth and a glossy finish that clings beautifully to noodles. Serve it for a cozy dinner when you want something comforting yet bright, with a subtle warmth from crushed red pepper.
- Prep20 mins
- Cook35 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creamy Butternut Squash Pasta Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 60
- Heart Health
- 47
- Metabolic
- 40
- Digestive
- 28
- Inflammatory
- 34
- Performance
- 55
- General Wellness
- 1
Place butternut squash and 2 cups water in a multi-functional pressure cooker (such as an Instant Pot). Close and lock the lid. Choose high pressure per the manufacturer's directions and set the timer for 5 minutes. Allow 10 to 15 minutes for the pressure to build.
- 2
While the squash cooks, heat oil in a medium saucepan over medium heat; add the onion and garlic. Cook, stirring, until the onion softens and turns translucent, about 5 minutes. Stir in oregano, crushed red pepper, salt, and pepper; set the skillet aside.
- 3
Carefully release the pressure from the pressure cooker using the quick-release method per the manufacturer's instructions, about 5 minutes. Unlock and remove the lid.
- 4
Transfer the squash to the skillet with the onion-garlic mixture. Add the remaining 1 cup water and mash or puree until the mixture is smooth.
- 5
Bring to a simmer and cook, uncovered, until the sauce thickens, 15 to 20 minutes. Add Parmesan cheese and adjust the seasonings.
- Calories 151.08 kcal Moderate 8%
- Protein 3.84 g Low Source 8%
- Carbohydrate 28.22 g 10%
- Total Fat 3.42 g Low Source 4%
- Saturated Fat 1.36 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 5.51 mg Low Source 2%
- Sodium 95.37 mg Low Source 4%
- Dietary Fiber 5.09 g Moderate 18%
- Total Sugars 7.07 g --
- Added Sugars 3.73 g Moderate 7%
- Calcium 169.73 mg Moderate 13%
- Iron 1.09 mg Low Source 6%
- Potassium 551.54 mg Moderate 12%
- Vitamin A 798.97 mcg Good Source 89%
- Vitamin C 36.46 mg Good Source 41%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Creamy Butternut Squash Pasta Sauce is made with 9 ingredients and serves 8. It takes about 55 mins and is rated easy. Key ingredients include Butternut Squash, Dried Oregano, Garlic, and Grated Parmesan Cheese. Each serving provides about 151.08 kcal.
Recipe Questions
- What is Creamy Butternut Squash Pasta Sauce made of?
- The main ingredients are Butternut Squash, Dried Oregano, Garlic, Grated Parmesan Cheese, Olive Oil. The full list of 9 is above.
- How long does it take to make Creamy Butternut Squash Pasta Sauce?
- About 55 mins in total: 20 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 151.08 kcal. The full nutrition breakdown is above.
- Is Creamy Butternut Squash Pasta Sauce easy to make?
- This recipe is rated easy, with 9 ingredients and 5 steps.
- Is Creamy Butternut Squash Pasta Sauce healthy?
- Creamy Butternut Squash Pasta Sauce has an easyChef Pro health score of 54/100. Per serving, it provides 151.08 calories and 3.84 g of protein, or 8% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: saturated fat at 1.36 g (7% of the Daily Value) and added sugars at 3.73 g (7% of the Daily Value). It contains Milk, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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