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Savory Butternut Squash Noodles offer a delightful twist on a classic comfort food, making it easier than ever to enjoy a healthy and delicious meal. In a world where convenience often comes at the expense of nutrition, this recipe stands out by using pre-packaged butternut squash “noodles” that you can now find in most larger grocery stores. These noodles are perfect for those busy nights when you need to get dinner on the table quickly without compromising on taste or health.

An image of Savory Butternut Squash Noodles. The site's link is also included in the image.

With just a few simple ingredients and minimal prep time, this recipe is sure to become a favorite in your home!

What is Savory Butternut Squash Noodles?

Savory Butternut Squash Noodles is a quick and healthy dish that features butternut squash spiralized into noodle-like strands, which are then sautéed in olive oil and tossed in a fragrant sage butter sauce with a hint of cinnamon. 

For a complete meal, consider serving them alongside roasted chicken or grilled fish, as the mild sweetness of the squash complements the savory flavors of these proteins beautifully. They also make a great side dish for pork chops or a hearty beef roast. For a vegetarian option, you can top the noodles with sautéed mushrooms and a sprinkle of Parmesan cheese, or pair them with a fresh garden salad and crusty bread for a light yet satisfying meal.

Savory Butternut Squash Noodles Ingredients

With a prep time of just 5 minutes and a cook time of 8 minutes, it offers a delicious and nutritious option for busy days, yielding 4-6 servings.

  • Extra virgin olive oil – This healthy oil is used to sauté the noodles, giving them a nice, light flavor.
  • Pre-packaged butternut squash “noodles” – These are spiralized butternut squash, ready to cook and perfect for a fast, healthy meal.
  • Unsalted butter – Adds richness to the dish when combined with the sage and cinnamon.
  • Fresh sage – Fresh sage adds a wonderful aromatic and slightly peppery flavor to the noodles.
  • Ground cinnamon – A touch of cinnamon brings a warm and slightly sweet spice to the dish.
  • Sea salt and freshly ground black pepper – These classic seasonings enhance the overall flavor of the dish.
A top view image of butternut squash noodles.

How to make Savory Butternut Squash Noodles?

Follow these simple steps to create a delicious dish that’s perfect for busy weeknights or any time you want a healthy, satisfying meal.

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the butternut squash noodles to the skillet. Cook for 4-5 minutes, stirring frequently to ensure they cook evenly. When the noodles are slightly softened, remove them from the skillet and set them aside. Keep them warm.
  3. In the same skillet, add the butter and let it melt completely.
  4. Stir in the chopped sage and ground cinnamon. Cook the mixture, stirring frequently, until it becomes fragrant, about 2-3 minutes.
  5. Return the cooked butternut squash noodles to the skillet. Toss them in the sage butter mixture until they are well coated.
  6. Remove the skillet from heat. Season the noodles with sea salt and freshly ground black pepper to taste.
  7. Enjoy the noodles on their own as a light main course or serve them as a side dish with your favorite entrée.

Tips For Making This Recipe

Follow these tips to help ensure your Butternut Squash Noodles turns out delicious.

  • Vegetable Spiralizer: If you have a vegetable spiralizer, you can easily make your own butternut squash noodles in just a few minutes. This can be a fun and rewarding way to ensure your noodles are fresh and perfectly sized.
  • Don’t Overcook: Keep an eye on the noodles while cooking. They should be slightly softened but still have a bit of bite to them to avoid becoming mushy.
  • Stir Frequently: Regular stirring prevents the noodles from sticking together and ensures they cook evenly.
  • Keep Warm: After initially cooking the noodles, keep them warm by covering them with foil or placing them in a warm oven while you prepare the sage butter mixture.
  • Garnish Creatively: Add a sprinkle of freshly grated Parmesan cheese or some toasted nuts like pine nuts or walnuts for an extra layer of flavor and texture.

Frequently Asked Questions

Can you spiralize butternut squash?

You can spiralize butternut squash! Start by peeling the squash, cutting off the ends to create flat surfaces, and then spiralize using a medium to large blade setting. Spiralize until you reach the seedy core, and either cook the noodles by sautéing or use them raw in salads or as a pasta substitute. 

Is butternut squash a good substitute for pasta?

Butternut squash can be a good substitute for pasta in certain dishes, particularly for those looking to reduce their carbohydrate intake or incorporate more vegetables into their diet. When spiralized or cut into thin strips, butternut squash resembles noodles and can be used in dishes like butternut squash noodles with sauce, stir-fries, or salads. It provides a different texture and flavor compared to traditional pasta, being slightly sweet and nutty. 

Can you freeze raw butternut squash noodles?

You can freeze raw butternut squash noodles, but it’s important to blanch them briefly before freezing to help preserve their texture and color. Here’s how you can do it:


Bring a pot of water to a boil and prepare a bowl of ice water. Drop the butternut squash noodles into the boiling water for about 1-2 minutes, just until they are slightly tender but still firm.


Immediately transfer the noodles to the ice water to stop the cooking process and cool them rapidly.

Drain and dry

Drain the noodles thoroughly and pat them dry with paper towels to remove excess moisture.


Spread the blanched and dried noodles in a single layer on a baking sheet lined with parchment paper. Place the baking sheet in the freezer and freeze until the noodles are firm, typically for about 1-2 hours.


Once frozen solid, transfer the noodles to a freezer-safe container or resealable plastic bag. Label the container with the date and store it in the freezer for up to 3 months.

An image of Savory Butternut Squash Noodles. The site's link is also included in the image.

Give this butternut squash noodle recipe a try! Experiment with different seasonings and toppings to customize your dish. Don’t forget to rate and share your experience with friends and family—let them enjoy this healthy and delicious twist on pasta.

Yield: 6

Savory Butternut Squash “Noodles”

A top view of butternut squash noodles.

In most cases, pre-packaged “convenience” foods are a big no-no when trying to maintain a healthy diet. However, this recipe features one time-saving convenience item that won’t have a negative impact on your health! You can now find pre-packaged butternut squash “noodles” in most larger grocery stores and they are absolutely perfect for those nights when you need to get dinner on the table quickly.

Of course, if you have a vegetable spiralizer, you can always make your own butternut squash “noodles” in just a few minutes. Either way, you’re going to love this fast and delicious dish!

Prep Time 5 minutes
Cook Time 8 minutes
Total Time 8 minutes


  • 2 T. extra virgin olive oil
  • 4 c. pre-packaged butternut squash “noodles”
  • 3 T. unsalted butter
  • 1½ T. fresh sage, chopped
  • 2 t. ground cinnamon
  • Sea salt and freshly ground black pepper, to taste.


    1. Heat olive oil in a large skillet over medium heat. Add butternut squash noodles and cook for 4-5 minutes, turning frequently to ensure they cook evenly. When noodles are slightly softened, remove from pan and set aside. Keep warm.
    2. Add butter to pan and heat until melted. Stir in chopped sage and cinnamon and cook until fragrant, approximately 2-3 minutes, stirring frequently.
    3. Return butternut squash noodles to pan and toss to coat in sage butter mixture. Remove from heat and season with salt and pepper, to taste.
    4. Serve immediately with your favorite entrée or as a light main course. 

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 149Total Fat: 10gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 15mgSodium: 56mgCarbohydrates: 15gFiber: 5gSugar: 3gProtein: 1g

These nutritional calculations might not be accurate. Please speak with a licensed nutritionist to assist you.

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