Originally published 11/2019 and updated on 1/7/2020 Chicken sausage pasta will excite you, especially if…
cozy butternut squash noodles with chicken and cream sauce
Whole30
Paleo
Gluten-Free
Dairy-Free
Low-Calorie
Curl up with cozy butternut squash noodles with chicken for a healthy comfort food fest. The secret? A creamy cauliflower sauce that tastes indulgent but won’t leave you in a food coma.
A couple years ago, I would’ve rolled my eyes at veggie noodles. But opening my mind to healthier swaps changed everything—and this recipe is proof that comfort food can actually be good for you.
cozy butternut squash noodles with chicken and cream sauce
Servings 4 servings
Ingredients
For Cauliflower Sauce:
- 5-6 cups cauliflower florets
- 6 cups chicken or vegetable broth preferably low-sodium
- 8 cloves garlic roughly chopped
- 2 tablespoons clarified butter or ghee
- 2 teaspoons lemon juice
- 1 teaspoon kosher or sea salt
- 1/2 cup milk of choice
- 3/4 teaspoon fresh ground black pepper
For Butternut Squash Pasta:
- 1 tablespoon + 1 tablespoon clarified butter sub ghee, butter, or olive oil
- 1 small onion diced
- 2 chicken breasts cut into bite-size pieces
- 6 cups spiralized butternut squash noodles 1 large or 2 smaller butternut squash
- Handful of spinach or kale
- 1/2 cup chicken bone broth or regular broth
- 1/4 cup grated pecorino romano parmesan, or nutritional yeast (for dairy-free)
- 1/2-3/4 teaspoon kosher or sea salt
- 1/2 teaspoon fresh ground black pepper
Instructions
For Cream Sauce (can be made ahead):
- Add broth to a pot and bring to a boil. Once boiling, add cauliflower florets and cook until soft (about 10 minutes).
- In a large skillet, cook the garlic in 2 tablespoons butter over medium heat for about 2 minutes.
- Once cauliflower is soft, transfer cauliflower mixture, sautéed garlic, milk, lemon juice, salt, and pepper to a high-power blender or food processor. Blend in batches if needed until completely smooth. Set aside.
For Butternut Squash Pasta:
- Add 1 tablespoon clarified butter to a 12-inch heavy-bottom saucepan. Add onions and sauté over medium heat until translucent (about 3 minutes).
- Add diced chicken and season with salt and pepper. Cook for about 5 minutes (depending on size of pieces) until cooked through. Remove chicken from pan and set aside.
- Add 1 tablespoon clarified butter to the same pan. Add butternut squash noodles and spinach. Sauté until noodles have softened but not mushy (about 5 minutes).
- Once noodles reach desired firmness, add sauce and chicken. Stir to combine. Add cheese or nutritional yeast and stir. Season to taste with more salt and pepper if needed.
- Serve immediately with fresh herbs, a squeeze of lemon, shaved parmesan or nutritional yeast, and ground black pepper.
Creamy, comforting, and secretly packed with veggies—your family won’t believe this is healthy!
🛒 Recommended Ingredients
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Pro Tips for Perfect Butternut Squash Noodles
- Don’t skip the spiralizer: Pre-spiralized squash from the store works but costs 2-3x more. A spiralizer is $15-20 on Amazon and pays for itself fast.
- No spiralizer? Use a peeler: Peel the butternut squash into ribbons for tagliatelle-style noodles. Bonus arm workout!
- Season generously: Butternut squash needs salt and pepper to shine. Don’t be shy—taste as you go.
- Cook al dente: The noodles should be tender but still have a bite. Overcooking makes them mushy.
- Make the sauce ahead: The cauliflower cream sauce keeps in the fridge for up to a week. Make a double batch!
- Use a high-power blender: This makes the sauce silky smooth. A regular blender works but may be slightly grainy.
Storage & Make-Ahead
Refrigerator: Store in an airtight container for up to 3 days. The noodles will soften slightly but still taste great.
Sauce only: Make the cauliflower cream sauce ahead and store for up to 1 week. This cuts your dinner prep time in half!
Freezing: The sauce freezes beautifully for up to 3 months. Freeze in portions for easy weeknight meals. The noodles don’t freeze well.
Reheating: Reheat gently on the stovetop over low heat, adding a splash of broth or milk if needed.
Why This Recipe Works
This dish proves that healthy comfort food isn’t an oxymoron. The secret is the cauliflower cream sauce that tastes indulgent without the dairy overload.
The Magic of Cauliflower Cream Sauce
Cauliflower transforms into a rich, creamy sauce when blended with broth, garlic, and a touch of lemon. My family still doesn’t know the “cream” sauce is actually cauliflower—it’s that good.
Key Ingredients Explained
- Butternut squash noodles: Lower in carbs than pasta, naturally sweet, and packed with vitamin A, fiber, and antioxidants.
- Cauliflower: The base of the cream sauce. When blended smooth, it mimics heavy cream without the dairy or calories.
- 8 cloves of garlic: Not a typo! This much garlic adds incredible flavor without being overwhelming.
- Nutritional yeast: A vegan cheese substitute with a nutty, savory flavor. Use this for dairy-free or add real parmesan if you prefer.
- Clarified butter or ghee: Removes milk proteins found in regular butter, making it dairy-free and Whole30-compliant.
Frequently Asked Questions
Can I buy pre-spiralized butternut squash?
Yes! Most grocery stores carry pre-spiralized butternut squash noodles. They cost more but save time. Just make sure they’re fresh—check the date.
What if I don’t have a spiralizer?
Use a regular vegetable peeler to create ribbon-style noodles (like tagliatelle). They work just as well and give you an arm workout!
Can I make this vegan?
Absolutely! Replace chicken with portobella mushrooms, use vegetable broth instead of chicken broth, and use olive oil instead of butter.
Why does the sauce need so much garlic?
8 cloves sounds like a lot, but when cooked and blended, it adds rich flavor without being overpowering. Trust me on this one!
Can I use zucchini noodles instead?
Yes! Zucchini noodles work great. Cook them for less time (2-3 minutes) since they release more water and cook faster than butternut squash.
What’s clarified butter and do I really need it?
Clarified butter (or ghee) has the milk proteins removed, making it dairy-free and Whole30-compliant. You can substitute regular butter or olive oil if you’re not avoiding dairy.
My sauce is too thick. How do I fix it?
Thin it out with a little chicken broth or milk, one tablespoon at a time, until you reach your desired consistency.
Anonymous says
Amazing. So satisfying. Will definitely make this again.
Karen says
So glad you loved it!!! Thanks for your comment!
DELLA-MARIE CACCAMO says
Made this last night and we loved it. The leftovers reheated well and enjoyed it again tonight. True comfort food. Thank you!
GRETCHEN PUENTES says
Ok, so my husband doesn’t like chicken. Guess what? This recipe works beautifully with white fish too!
yaaay!!!
Anonymous says
Fabulous!!!
Karen says
So glad you liked it! It definitely is!
Anonymous says
Great fall / winter item.
Kristin Belcher says
So delicious! Loved the butternut squash noodles! Eat than all of the time now!