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Creamy Roasted Butternut Squash Pasta - High Protein, Vegetarian, Dairy-Free

Creamy, high protein, vegetarian, dairy-free and delicious!

Butternut Squash creamy pasta sauce in a pan with roasted butternut squash pieces

This is one of my favourite, easy pasta dishes that is perfect for a nourishing quick mid-week meal or indeed a tasty weekend meal for sharing. Pasta is often villianised, especially when it comes to weight loss and 'healthy eating' but I believe pasta dishes are one of the greatest of all, so versatile and when you add protein, healthy fats and vegetables you are creating a balanced nutritious meal.

This pasta dish is high protein, dairy-free and has lots of hidden goodness from the blended vegetables in the sauce. I have added silken tofu for extra protein and creaminess without the need for dairy. I like to use fresh egg pasta for added protein but if you follow a plant-based diet, dried pasta works just as well!

As mentioned above, this dish has a bunch of hidden veggies which makes it a perfect family meal when little ones might be inclined to pick out the veg from their family meals. Plus, what kids don't love pasta too?

Butternut squash is the perfect vegetable as it provides a creamy texture that is great for soups and sauces. Butternut squash is in-season in the UK from September through until February and is often easy to find in the supermarket and a good low-cost option.

I hope you get the chance to try this recipe, I promise it won't disappoint!

Creamy Roasted Butternut Squash Pasta

Makes 2 portions.


Butternut Squash Cubes on a baking tray with olive oil
  • 300g Silken Tofu

  • 1 small/medium butternut squash

  • 1 white onion

  • 4 garlic cloves

  • 250g fresh egg pasta (or dried pasta works too!)

  • 1 pinch of salt

  • Black pepper

  • Pinch of paprika

  • 1 pinch of chilli flakes

  • 2 tbsp of olive oil


  1. Preheat oven to 180 degrees Celsius.

  2. Peel and chop the butternut squash into small ~2-3cm cubes.

  3. Roughly chop the onion and peel the garlic.

  4. Place the onion, garlic and butternut squash on a baking tray and drizzle with oil, salt, pepper, paprika and chilli flakes. Bake for 25 minutes or until soft.

  5. Cook the pasta as instructed.

  6. Once the veg is cooked, add the onion, three-quarters of the butternut squash and garlic to a blender with the silken tofu (high protein and dairy-free) and a splash of water to loosen. Blend until smooth.

  7. Heat the blended sauce in a large pan, add the cooked pasta and remaining butternut squash.

  8. Serve with more black pepper and enjoy!

Butternut squash creamy high protein pasta vegetarian diary-free

Hope you enjoy this as much as I do. Tag or share on Instagram or TikTok if you try this one out!

Sophie x

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