Cozy 30 Minute Blender Sage & Butternut Squash Pasta

If you’re looking for a comforting and delicious meal to make this fall, I’ve got you covered! In my opinion nothing says comfort food like a creamy pasta!

This recipe actually came about because I was running really low on groceries – isn’t that often how some of the best recipes are born? I really wanted to see if I could hold off another couple of days without getting a full grocery “haul” so I checked the freezer. I had some frozen butternut squash and immediately considered soup, but I was really feeling like pasta so I moved on. I considered a few sauce options for pasta, but was always missing an ingredient or a topping. A lightbulb went off and I decided to get creative making a butternut squash pasta sauce.

I prefer to use frozen butternut squash for this recipe to make it extra quick and easy, but feel free to roast your own! I’m sure roasting your own would add an extra depth of flavour, but the lazy gal in me (or efficient side of me I should say!) is all about the pre chopped frozen bags. Butternut Squash is great because it’s creamy and doesn’t have a strong flavour so you can use herbs and spices to really make the flavours pop! Thats where the sage comes in. I love sage because it adds a nice peppery earthy flavour – perfect for fall! Sage is a bit of a bold flavour so it pairs well with the creaminess of the butternut squash. I’ve tested this recipe with dried sage and fresh sage in the sauce and they both work well. Although, I do encourage you to top with fresh sage because it really adds that extra va va voom to the recipe, as do the red pepper flakes!

Oh, and one more note of flavour! This recipe is 100% blender friendly without the onion. Feel free to leave it out, but if you’re not worried about dirtying another pan it really does add some extra depth to the sauce.

To add some texture to the dish I added some cubes of butternut squash and chopped walnuts. I have tried this dish both with and without the cubes of squash and definitely prefer it with the cubes. The walnuts add a really nice crunch, but if you don’t have them on hand you could also try pecans or pine nuts.

There’s also a bit of a “secret ingredient” that I snuck in the sauce to thicken it up and add some protein. Can you guess what it is? Okay, okay, I’ll tell you… white kidney beans! I promise that you can’t even taste them, but if you prefer (or don’t have any on hand) you could also try soaked cashews or even 1 Tbsp of arrowroot starch or Tapioca flour. I haven’t tried these options, but those would be my suggestions if you don’t want to use white beans.

Cozy 30 Minute Blender Sage Butternut Squash Pasta Sauce

Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Servings 4


  • Spaghetti Noodles I use gluten free noodles


  • 2 Cups Butternut Squash I use frozen to make this recipe extra quick
  • 3/4 Cup Unsweetened Plant Based Milk
  • 1/2 Cup White Kidney Beans
  • 1 Yellow Onion diced
  • 3 Tbsp Nutritional Yeast
  • 1 Tbsp Olive Oil
  • 1-2 tsp Garlic
  • 1 tsp Sea Salt
  • 1/2 tsp Ground Sage or 1/2 Tbsp fresh sage
  • Black Pepper
  • Pinch Nutmeg


  • 1/2 cup Butternut Squash *1/2 cup per person – if making for 4 people be sure to account for this.
  • Red Pepper Flakes
  • Fresh Sage chopped
  • Pepper
  • Walnuts (pine nuts of pecans should work too) chopped


  • *Sautée diced onion with olive oil on medium heat until translucent. This should only take about 5 minutes, but you can move on to steps 2 & 3 to optimize time.
  • Boil water for your pasta & add when it comes to a rolling boil
  • Microwave all of the butternut squash for 4-5 minutes (2 1/2 cups)**
  • Add the rest of the sauce ingredients to a blender while the squash is in the microwave and when it's ready add 2 cups of the butternut squash and the sautéed onion to the mixture. Blend until smooth.
  • When your pasta is ready remove from heat, strain and rinse. Add the pasta back to the pot with your desired amount of sauce. Let it warm up on medium to low heat while you prepare your toppings.
  • Prep toppings.
  • When your pasta is warm plate it and add toppings, including the leftover 1/2 cup of butternut squash.


*step one is optional. I like the flavour that the sautéed onion adds to the sauce, but if you want to make it 100% blender only you can skip the onion. 
**If you want to roast your own squash i’m sure it would add extra flavour, but to save time I like to use bagged frozen squash. If you are roasting your own turn on the oven and prep your squash before doing anything else because it will take the longest amount of time to cook.
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