This Low Calorie Butternut Squash Pasta is just 214 calories and has 9.6g of protein for a 2 cup serving!. This low calorie butternut squash pasta can also be made vegan, gluten-free, low sodium and more. See the tips below to modify this healthy recipe to suit your own dietary needs.

Ingredients You’ll Need:

1 (16-ounce) box pasta shells (or gluten-free)
Olive Oil Spray
1 yellow onion chopped
3 garlic cloves chopped
2 cups butternut squash cubes
2 cups unsweetened almond milk
½ cup low-sodium vegetable broth
1 cup baby spinach
¼ cup shredded parmesan cheese
¼ cup chopped walnuts

Low Calorie Butternut Squash Pasta

Healthy Butternut Squash Pasta Meal Prep and Storage

Meal Prep: I love to meal prep this healthy recipe! I make it ahead of time (often for dinner- then store the leftovers as meal prep dinners) and move to either individual meal prep containers, or family sized containers.
Storage: Will hold for 5 days in the fridge or 1 month in the freezer.
Reheating: Reheat in the microwave for 1-2 minutes

Low Calorie Butternut Squash Pasta

Lose Weight By Eating

This Low Calorie Butternut Squash Pasta is just 214 calories for 2 cups, and is packed with 9.6g of protein per serving.

You cab easily make this pasta vegan by swapping out the cheese for nutritional yeast and a pinch of salt.

Special Tip: See above in "Healthy Tips and Swaps" for tips on making this recipe low carb, low sodium, high protein and more.

5 from 1 vote

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Prep Time 5

Cook Time 20

Total Time 25

Course dinner, lunch, Main Course

Cuisine American

Servings servings

Calories 214 kcal

Equipment

Immersion Blender

Ingredients

1 (16-ounce) box pasta shells (or gluten-free)
Olive Oil Spray
1 yellow onion chopped
3 garlic cloves chopped
2 cups butternut squash cubes
2 cups unsweetened almond milk
½ cup low-sodium vegetable broth
1 cup baby spinach
¼ cup shredded parmesan cheese
¼ cup chopped walnuts

Instructions

Bring a large pot of water to a boil. Add the pasta and cook according to the directions on the package.
Meanwhile, heat a large sauce pot over medium heat. Spray with olive oil and add in the onions. Cook for 5 minutes until soft.
Add in the garlic and cook for 2 minutes until fragrant.
Add the butternut squash, milk, and broth. Cook for 10-15 minutes until the butternut squash is soft.
Remove the pot from the heat and use an immersion blender to blend the sauce until smooth. (Alternatively you can cool the sauce and add to a vented countertop blender an blend until smooth).
Add the cooked pasta, spinach, 1/2 of the parmesan cheese and walnuts to the sauce and mix well.
Sprinkle the remaining cheese and walnuts over the top and serve hot.

Nutrition

Serving: 2cupsCalories: 214kcalCarbohydrates: 28.5gProtein: 9.6gFat: 8gSaturated Fat: 1.9gCholesterol: 8mgSodium: 193mgPotassium: 431mgFiber: 3gSugar: 3.1gCalcium: 265mgIron: 2mg

Keyword Creamy Butternut Squash Pasta, Healthy Butternut Squash Pasta, Low Calorie Butternut Squash Pasta, Low Sodium Butternut Squash Pasta, Protein Butternut Squash Pasta, Vegan Butternut Squash Pasta, Vegetarian Butternut Squash Pasta

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.