This creamy garlic butternut squash noodles recipe is going to become your new favorite go-to meal. These creamy garlic butternut squash noodles are Whole30, dairy free, allergy friendly, paleo and vegan! They are the perfect meal for those nights when you are just trying to get more whole foods into your life!
This recipe checks a lot of boxes, but let’s be honest, if food doesn’t taste good, we aren’t going to make it again! Trust me I get it! Add to that allergies or picky eaters, and dinner can become more like a war zone than anything else! If you are anything like me, sometimes you just want to give up and serve cereal for dinner. Yup, even though I love to cook, sometimes the idea of cooking something complicated makes me exhausted!
That’s why I love meals like this though – it’s allergy friendly and tastes like the garlic bread you get at the grocery store #winning! The creamy garlic sauce is made with hemp hearts and garlic oil so it’s perfect for low-fodmap diets (yay), and the hemp hearts make it 100% allergy friendly! All you need is a high speed blender (I used our little Ninja bullet) and you will have creamy sauce in 1 minute flat – no chopping or stirring required!
I know that once you make this creamy garlic sauce one time, you are going to change your mind on what allergy friendly food tastes like! Even if you are on a strict diet like low fodmap or you are trying to get creative in your Whole30, this creamy garlic sauce is going to become your new favorite thing! I have already made like 3 batches of it, I’m obsessed! If you are looking for more simple sauces, you should try sundried tomato alfredo sauce or this simple pad thai sauce (that’s Whole30 approved)!
Don’t get overwhelmed by the butternut squash noodles – all you have to do is put them in the oven for 15 minutes – and they are done! Yay for simple easy recipes that actually taste good!
I sauteed up some organic arugula with a pinch of salt, to add some green veggies to this dish. This is totally optional but honestly didn’t take more than 2 minutes, since arugula cooks up so quickly! You could use kale or spinach as well! Just saute it for 1 minute, cover the pan and let it wilt. Once the butternut squash noodles are done, add them to the hot cast iron pan (turn off the heat) and stir in the sauce. I told you it was simple!
You can buy spiralized butternut squash noodles at most grocery stores, but I highly recommend you get a spiralizer (affiliate link) and start making your own noodles. It saves so much money and it’s seriously so simple! Just peel the butternut squash, cut the stem from the top and cut right above the bulb of the butternut squash. Take the long part (the center) and place it on your spiralizer, pressing hard to make sure it’s locked into place. From here just spiralize until you get to the end. Divide the noodles between 2 baking sheets lined with parchment paper and bake for 15 minutes or so at 400F.
Butternut Squash Noodles Video
Watch how easy it is to make in the video below!
Creamy Garlic Butternut Squash Noodles
Ingredients
- 1 butternut squash, spiralized see notes in post on instructions
- 1 tbs avocado oil
- 4 cups organic arugula
- 1/4 tsp salt
Creamy Garlic Sauce
- 1/2 cup hemp hearts
- 1/2 cup water
- 2 tbsp garlic infused olive oil
- 1/4-1/2 tsp salt
Instructions
- Preheat the oven to 400F
- Peel and spiralize the butternut squash
- Divide the butternut squash between 2 baking sheets (lined with parchment paper) and bake at 400F for 15 minutes
- While the butternut squash noodles are baking, make the sauce
- Place all the ingredients for the Creamy Garlic Sauce in a high speed blender and blend for 1 minute (I used our Ninja bullet)
- Heat up a cast iron skillet or large pan. Add 1 tbs. avocado oil and the organic arugula. Season with salt and saute 1 minute.
- Cover arugula with a lid and cook 1 minute, until wilted.
- Add the butternut squash to the arugula and pour the sauce onto the noodles. Stir well
- Serve hot
Nutrition
What about you?
- Have you made butternut squash noodles before?
- Do you have any food allergies or sensitivities?
Tracey Otonichar
I tried this recipe last night. The garlic sauce was fantastic. Question for you, actually 2, how long will the sauce keep in the fridge if i don’t use it all and what else do you put it on. ?
Tracey
Sam
Hey Tracey! Thank you so much for the note! I’m so glad you loved it! So the sauce will last 2-3 days in the fridge (in a covered container). I love it on spaghetti squash, over kale or spinach and I actually use it in the Spinach Artichoke Dip (https://bitesofwellness.com/whole30-spinach-artichoke-dip/)
Yvonne
Ridiculously good! That sauce is crazy good, I’m already thinking of other things I can use it on.
Angeline
Hello,
Would there be an alternate substitute to hemp hearts?
Sam
You could use cashews that have been soaked in hot water until softened. Normally at least 2 hours but if you need them quicker you can microwave the cashews with the water for 2 minutes. let sit for 5 minutes and they should be soft enough.
Darlene
How many cups or grams of noodles did you use?
Sam
I don’t know off hand. It was the noodles from a large butternut squash. I’ve made this many times with various sizes of squash and it always turns out amazing. Hope this helps
Libby Bokelman
Could I use a hemp and flax blend?!
Sam
I have not tried this, I don’t think you would get the same texture or flavor though
Shiki
Finally found a winning recipe for butternut squash pasta. Instead of garlic infused Olive oil I roasted a few heads of olive oil, used 1.5 for bread spread and 1/2 for the olive oil. Amazing! Hemp hearts! Who knew?
Jen
Hi! I used a hot cast iron pan and tossed in coconut oil, butternut squash noodles, mushrooms, then used roasted garlic tahini paste with a dash of olive oil and water when they were toasty. Topped with fresh herbs from the garden and scallions- wow!! So tasty!! Great idea!
Jodi
I never comment on anything but this strange idea actually tastes like a creamy garlic sauce. I’m not vegan and will be adding Parmesan cheese when I serve this over the butternut squash noodles I bought and pork meatballs I made. But I’m impressed with the flavour. Maybe could use less water but hopefully it thickens up. I didn’t have garlic oil so I did oil and garlic. I blended a little longer to try to cook out some of the raw garlic flavour. Which worked. Thanks.
Miz Helen
Congratulations!
Your post is featured on Full Plate Thursday this week and I just pinned it! Thanks so much for sharing with us and hope you will come back soon!
Miz Helen
Laurel | Catching Seeds
This sauce looks so creamy! Love that it is made out of hemp seeds!
Albert Bevia
This looks amazing, never thought to use butternut squash to make noodles….very creative, and that creamy garlic sauce…wow