Creamy Butternut Squash Feta Pasta

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Butternut squash feta pasta is one of those easy pasta recipes you'll make on repeat. It's creamy, cheesy, and healthy!

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a bowl of butternut squash feta pasta garnished with red pepper flakes, feta, and sage leaves. More pasta, a linen, and fork around it.

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Why You'll Love This Butternut Squash Feta Pasta Recipe
Equipment
Ingredient Highlights
How to Make Butternut Squash and Feta Pasta
Variations & Substitutions
Pro Tips
Storing, Serving, & Making Ahead
Recipe FAQ
Other Recipes You May Like
Butternut Squash Feta Pasta Recipe

Why You'll Love This Butternut Squash Feta Pasta Recipe

I'm a big fan of hidden vegetables in recipes and you'd never know this sauce was packed with so many nutrients! This spin on the viral baked feta pasta trend is the perfect easy pasta recipe and will become a delicious autumn staple for you.

The roasted butternut squash feta pasta is full of cheesy fall flavors and nutrition, making it a win-win.

a saucepan with butternut squash feta pasta and a wooden spoon in it.

Equipment

Cutting board - a sturdy cutting board is needed to cut the squash, onion, and garlic on.
Chef's knife - using a sharp chef's knife will make cutting the butternut squash so much easier! Be careful not to cut yourself.
Large mixing bowl - this will help when tossing the squash, onion, and garlic in olive oil and seasonings.
Large baking sheet - you want a big enough baking sheet to spread the raw squash mixture in an even single layer.
Blender or food processor - this is what makes this butternut squash feta pasta sauce beautifully smooth and creamy!

Ingredient Highlights

Full ingredients, measurements, and instructions can be found in the recipe card at the bottom of this post.

Butternut squash - butternut squash has a subtle sweet potato-like flavor and is a great source of complex carbohydrates (meaning it contains fiber). It also is rich in vitamins A and C!
Yellow onion - onion helps to round out this delicious pasta recipe. They're also a good source of prebiotics, which promote gut health! You can use a sweet onion, white onion, or shallot in lieu of a yellow onion.
Fresh garlic cloves - these add so much flavor, especially when combined with the squash and onion. Not only does it taste good, but garlic may help to lower blood pressure and cholesterol!
Olive oil - a nice coating of olive oil on the butternut squash before roasting allows it to soften perfectly. Plus it's a great source of unsaturated fat! You can use any neutral flavored oil.
Salt and black pepper - these simply enhance the flavor of this butternut squash feta pasta!
Chicken broth - this helps to loosen up the sauce and allow it to stay smooth. You can use any type of broth you'd like (chicken broth, bone broth, vegetable broth, etc., just know different broths may affect the flavor!).
Low-fat cottage cheese - cottage cheese is a sneaky source of protein in this recipe. It blends wonderfully into this sauce and adds a nice cheesey flavor!
Low-fat feta cheese - feta adds a nice tang to this butternut squash pasta. It's probably the best part of this recipe! Like the cottage cheese, I like to use low-fat to cut back on saturated fat!
Fresh sage leaves - sage compliments the butternut squash so well. You can use dried if you don't have or can't find fresh!
Pasta - you can use whatever kind of pasta you'd like (regular, whole wheat, protein pasta, etc.)!

How to Make Butternut Squash and Feta Pasta

a large mixing bowl with raw butternut squash, onion, and garlic tossed in olive oil, salt, and pepper

1: Peel and cut butternut squash into 1" cubes. Roughly chop the onion and garlic. Add squash, onion, and garlic to a large mixing bowl. Drizzle olive oil and sprinkle salt and pepper on top. Toss until evenly coated.

raw butternut squash, onion, and garlic spread out onto a prepared baking sheet.

2: Spread butternut squash mixture into an even layer on a prepared baking sheet.

oven roasted butternut squash, onion, and garlic to make butternut squash feta pasta.

3: Roast for 30-32 minutes at 400 degrees Fahrenheit, or until soft.

ingredients to make butternut squash feta pasta sauce in a blender

4: Place butternut mixture to a blender or food processor along with the chicken broth, feta, cottage cheese, and sage.

ingredients to make butternut squash feta pasta sauce blended up

5: Blend on high until smoothy and creamy.

6: Cook your pasta of choice according to the package directions (I like to cook it until it's al dente and not mushy!). Be sure to keep ~½ cup of the pasta water while straining!

butternut squash feta pasta tossed in a large pot ready to be served.

7: Pour sauce over cooked pasta and add reserved pasta water back in. Stir until fully combined, serve, and enjoy!

Variations & Substitutions

You can use goat cheese or a reduced-fat cream cheese in lieu of feta cheese if you prefer.
If you like spice, adding 1 Tablespoon of chili flakes adds a nice heat to this pasta dish!
Rigatoni are my type of pasta but it's totally personal preference on what pasta shape you use! This feta butternut squash pasta sauce is delicious on ravioli and tortellini for a more filling meal.
Frozen butternut squash will work just as well as fresh! You may need to adjust the cook time to allow it to thaw and cook if you put it in the oven while it's still frozen.

Pro Tips

Cook the pasta al dente, meaning it should have a slightly bite to it and not be mushy. This is key to cooking pasta properly!
Reserve about ½ cup of pasta water after cooking to add back to the pot with the pasta and butternut squash sauce. This will help to thin out the sauce so it coats each noodle!
This recipe makes a pretty big batch of the sauce, so I recommend using however much you want on the pasta and reserving some sauce for any leftovers. If any sauce remains after that, I highly recommend putting it in the freezer for another time!

Storing, Serving, & Making Ahead

STORING: Store any leftover pasta in an airtight container in the refrigerator for up to 5 days. The sauce freezes really well too! I like doubling the recipe and freezing it for another time. It will last in the freezer in an airtight container for up to 3 months.
SERVING: Serve this roasted butternut squash feta pasta in a large serving bowl for everyone to enjoy. I like serving it with a lean protein (chicken breast, shrimp, etc.) and a veggie (roasted crispy broccoli, sauteed greens, roasted zucchini, etc.). Some of my favorite garnishes are:
- A sprinkle of feta
- Red pepper flakes
- Chopped fresh sage
- Other ideas: blistered cherry tomatoes, fresh ground black pepper, roasted pumpkin seeds, an extra drizzle of olive oil
MAKING AHEAD: The pasta sauce is extremely easy to make ahead of time. Simply follow the instructions below until you reach the step of making pasta. Store the prepared sauce in the refrigerator or freezer until you're ready to consume, make the pasta, and add the sauce to the pasta! Note that if you freeze the sauce, you'll have to let it thaw in the refrigerator for a few days before using.

a bowl of butternut squash feta pasta garnished with red pepper flakes, feta, and sage leaves. More pasta and fork around it.

Recipe FAQ

What flavors go well with butternut squash?

Since butternut squash is a fall and winter pumpkin, think fall and winter flavors! Cinnamon, nutmeg (used in this recipe), ginger, rosemary, thyme, and sage (used in this recipe too) all go really well with butternut squash.

Is this butternut squash feta pasta healthy?

Yes! It's low in saturated fat from low-fat dairy and high in protein from cottage cheese that blends right in. Plus butternut squash is a good source of fiber and vitamin A! To make it even healthier, you can use a whole grain or whole wheat pasta.

Do you peel butternut squash?

Yes! The outer skin is pretty tough so I recommend peeling it before cooking. If the squash is too hard to cut through, you can roast it in the oven at 375 for 15-20 minutes or until it softens slightly. This should make peeling it easier!

What should I pair with this butternut squash and feta pasta?

Any lean protein and veggie would pair really well. Grilled chicken, shrimp, salmon, and tofu are my favorite proteins to pair with this butternut squash and feta pasta. As for veggies, sauteed spinach or kale, roasted zucchini, crispy roasted broccoli, and/or grilled asparagus are great!

Can I use frozen peeled and cubed butternut squash instead of fresh?

Absolutely! Butternut squash can be hard to peel and cut so frozen will work just as well. Simply replace the fresh butternut squash for frozen peeled/cubed squash in the recipe below. Note: you may need to adjust the cook time when roasting to allow the squash to thaw and fully cook and soften.