Butternut Squash and Spaghetti Alfredo

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Creamy and packed with flavor! Try this alternative to traditional Alfredo.

If you want something warm and hearty, then look no further! This Butternut Squash and Spaghetti Alfredo is a classic Italian favorite with a healthy twist. Made with whole wheat pasta and low-fat milk rather than a heavy cream-based Alfredo, this dish is comfort food that won’t weigh you down. Butternut squash brings rich creaminess and unique flavor to this instant favorite, all while packing tons of health benefits. Low in fat, butternut squash is a heart healthy power food. This fall harvest favorite packs fiber, potassium, and vitamin B6. Pasta lovers will enjoy the rich and flavorful dish with an A+ health profile. During cold nights, warm up with a batch of this delicious Butternut Squash and Spaghetti Alfredo!

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Butternut Squash and Spaghetti Alfredo

This heart-healthy and delicious pasta is a sure way to everyone's heart.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Yield 8 people
Serving Size 1 cup
Course Dinner
Cuisine Italian


  • 1 tablespoon olive oil
  • 1 cup red onion diced small
  • 2 garlic cloves minced
  • 3 cups butternut squash peeled and diced medium
  • 1 cup vegetable broth
  • 1 tablespoon ground sage
  • 2 teaspoons dried thyme
  • 1 cup skim milk
  • 16 ounces whole-wheat spaghetti cook according to package
  • 1/4 cup parsley fresh, chopped
  • 4 strips turkey bacon nitrate-free, cooked and chopped (optional)


  • Heat the olive oil in a large skillet on medium heat. Once hot, add the red onion, garlic, and squash. Saute until the onion is soft. Stir in the vegetable broth, sage, and thyme. Bring to a simmer, cover and cook until butternut is tender. About 8 to 10 minutes.
  • Once tender, add the squash to a food processor and blend until smooth. Return the mixture to the skillet and whisk in the milk on low heat. Heat until simmering, stirring constantly, and remove from heat.
  • Add the cooked pasta and toss to coat the noodles in the sauce. Top with chopped fresh parsley and bacon (if using). Serve and enjoy!

Nutrition Information

Serving: 1cup | Calories: 257kcal | Carbohydrates: 52g | Protein: 10g | Fat: 3g | Sodium: 25mg | Fiber: 2g | Sugar: 3g |
SmartPoints (Freestyle): 7
Keywords Diabetic-Friendly, Kid-Friendly, Quick and Easy

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For more rich recipes that pack on flavor instead of fat, check out our 17 Clean-Eating Recipes with Squash

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Chef Nichole

Nichole has a culinary degree from Great Lakes Culinary Institute and has worked in the culinary industry for 10 years. She also has the knowledge to write recipes using the most nutritious, fresh, and balanced ingredients. Nichole enjoys creating healthy and tasty recipes anyone can prepare, no matter their cooking skill level.

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