Creamy Butternut Squash and Sage Spaghetti with Zucchini Noodles

Butternut squash and sage spaghetti with zucchini noodles—healthy, flavorful, and ready in about 30 minutes using simple, wholesome ingredients.

Pasta lovers, rejoice: you can enjoy a comforting bowl of spaghetti while boosting the vegetable content and lightening the meal. This Butternut Squash & Sage Spaghetti blends creamy, spiced butternut squash purée with whole wheat spaghetti and crisp zucchini noodles for a satisfying, family-friendly dish. The sauce is naturally vegan and dairy-free, making it a great option for plant-based meals or anyone seeking a lighter, nutrient-filled dinner.

Combining spiralized zucchini with whole wheat spaghetti is a simple way to add color, texture, and extra vegetables without sacrificing the familiar taste and mouthfeel of traditional pasta. Zucchini noodles bring a pleasant crunch and reduce the overall pasta portion, so you get the best of both worlds: hearty spaghetti and extra veggies. Whole wheat spaghetti adds fiber and a nutty flavor that pairs beautifully with sweet squash and warm sage.

Butternut squash is ideal for a silky pasta sauce—when cooked and pureed it becomes a rich, naturally sweet base that needs only a few seasonings to shine. In this recipe I use onion, garlic, fresh sage, and a hint of nutmeg to accentuate the squash’s flavor. The result is comfort-food-worthy but still light and wholesome. If you prefer a gluten-free version, simply substitute your favorite gluten-free spaghetti for the whole wheat pasta.

Butternut Squash and Sage Spaghetti with Zucchini Noodles

Ingredients

• 2 Tbsp olive oil
• 1 medium onion, chopped into large chunks
• 3 cloves garlic, minced
• 2 lb butternut squash, peeled and cut into cubes (about 3 cups)
• 1/4 tsp nutmeg
• Salt and pepper, to taste
• 3 sage leaves, minced
• 2 cups vegetable broth
• 8 oz whole wheat spaghetti
• 2 medium zucchini, spiralized (zucchini noodles)

Instructions

1. Heat a large skillet over medium heat and add the olive oil. Sauté the chopped onion and minced garlic until translucent and fragrant, about 3 minutes.
2. Add the cubed butternut squash, nutmeg, and a pinch of salt and pepper. Cover the skillet and cook, stirring occasionally, for about 8 minutes so the squash begins to soften. Add the minced sage and cook for an additional minute to release its aroma.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let the squash simmer, uncovered, for about 20 minutes, or until the squash is very tender and the broth has reduced by roughly half.
4. While the squash simmers, bring a large pot of salted water to a boil and cook the whole wheat spaghetti according to the package directions. Drain and set aside.
5. When the squash is soft, allow the mixture to cool slightly, then transfer it to a blender or food processor. Purée until smooth, adding extra vegetable broth or water as needed to reach a silky sauce consistency.
6. Return the empty skillet to medium heat. Add the cooked spaghetti, spiralized zucchini noodles, and the butternut squash sauce. Toss gently and warm everything together for about 2 minutes, until the zucchini softens slightly and the pasta and sauce are fully combined.
7. Taste and adjust seasoning with additional salt, pepper, or minced sage. Serve immediately and enjoy.

Nutrition (per serving)

Serving: 1/4 of recipe | Calories: 322 kcal | Carbohydrates: 58.5 g | Protein: 10.6 g | Fat: 9 g | Saturated Fat: 1.1 g | Sodium: 555.9 mg | Fiber: 9.5 g | Sugar: 8.7 g

Nutrition information is automatically calculated and should be used as an approximation.

Tips and Variations

• To make this recipe gluten-free, swap the whole wheat spaghetti for your preferred gluten-free pasta.
• If you like a thinner sauce, add a little more vegetable broth or a splash of water when pureeing. For extra richness, stir in a tablespoon of olive oil before serving.
• For crunch and added flavor, top servings with toasted pumpkin seeds, chopped toasted walnuts, or a few extra fried sage leaves.
• Leftovers refrigerate well for 3–4 days. Reheat gently on the stove over low heat, adding a splash of water or broth to loosen the sauce if needed.

This butternut squash and sage spaghetti with zucchini noodles offers a cozy, seasonal flavor profile that’s perfect for fall and easy enough for weeknights. The creamy squash sauce, fragrant sage, and contrasting textures of whole wheat spaghetti and zucchini noodles make it a satisfying, wholesome meal the whole family can enjoy.