Butternut Squash Noodles
Updated Sep 26, 2026
Butternut squash noodles made with spiralized squash, garlic, butter, and parmesan in about 20 minutes. A low-carb pasta swap you can sauté or roast.
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I make zucchini noodles a lot during the summer, but once butternut squash is in season, I usually prefer butternut squash noodles. They’re a little sturdier, and I don’t have the same problem with them dumping a bunch of water into the pan. I’ve definitely looked away from zucchini noodles for a minute too long and come back to mush. Butternut squash noodles give me a little more room.
I usually cook the spiralized butternut squash in a skillet with butter, garlic, and Parmesan and eat it as a side. If the oven is already on, I’ll roast the noodles instead, which gives the edges a little more color. Either way, it takes about 20 minutes, and I don’t do much more with butternut squash noodles than that.
Recipe testing notes
For the past 10 years, I’ve tested every recipe multiple times before sharing it! These notes give you a peek into my process of developing and testing.
I tested these on the stovetop and in the oven because I couldn’t decide which version I liked better, and I still kind of can’t. The skillet is faster and gives me softer noodles, while roasting gets more color on the squash. I use both depending on what else I’m cooking, so I kept both methods in the recipe.
I’ve messed with the seasoning plenty too, and I always come back to butter, garlic, salt, and Parmesan. I’ve added herbs and extra spices before, but I don’t think they improve it. This simple version is the one I actually want to eat.
Happy Cooking!
– Yumna
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Butternut Squash Noodles Ingredients
- Butternut squash: Choose a squash with a long, straight neck to get the most noodles. The round bottom holds the seeds, so save that part to peel, cube, and cook separately. For these butternut squash noodles, peel the neck completely, then run it through a spiralizer.
- Butter and seasoning: Butter, minced garlic, salt, and black pepper. I use unsalted butter, but you can substitute with the same amount of olive oil.
- For serving: Finely grate Parmesan cheese so it spreads through the strands, and chop the parsley before serving. Both toppings are optional!
How to Make Butternut Squash Noodles
These step-by-step photos walk you through how to make Butternut Squash Noodles. For the full ingredient list and detailed instructions, head to the recipe card below, or skip straight to the → Butternut Squash Noodles recipe below
1. Separate the neck from the base
Cut across the squash where the straight neck meets the rounded bottom. Set the bottom aside for another recipe, then trim the stem end so the neck has two flat ends.
2. Peel and make noodles
Stand the neck on a flat end and remove the skin with a vegetable peeler or a knife. Secure the peeled squash in your spiralizer and turn it into noodles according to the manufacturer’s directions.
3. Roast the noodles
Line a baking sheet with parchment paper or place the noodles directly in a casserole dish with the butter, garlic, salt, and pepper. Bake, tossing halfway through, until fork-tender and golden in spots. Serve with Parmesan and fresh parsley, if desired.
4. Or, sauté the noodles
Sauté the garlic in the butter, then add the noodles and sauté, frequently tossing with tongs to make sure they’re evenly cooked. Serve with Parmesan and fresh parsley, if desired.
Full Butternut Squash Noodles Recipe
Butternut Squash Noodles
Video
Ingredients
- 3/4 butternut squash spiralized
- 1 garlic clove minced, optional
- 2 tablespoons butter or olive oil
- 1 teaspoon Kosher salt
- ½ teaspoon black pepper
- Chopped parsley for serving
- freshly grated parmesan cheese for serving
Instructions
Stovetop Instructions
- Heat butter in a large saucepan over medium-high heat. Add garlic and cook until fragrant, about 30 seconds.
- Add the butternut squash noodles and cook for 5–7 minutes, depending on the thickness of your noodles, stirring occasionally with tongs until fork-tender.
- Season the noodles with salt and pepper, grate Parmesan cheese on top, and sprinkle with fresh parsley, if desired.
Oven Instructions
- Preheat oven to 425°F. Place noodles on a large baking sheet. Add garlic, butter, salt, and pepper, and roast until fork-tender and golden in spots, about 10-15 minutes, depending on how soft you'd like the noodles. Toss halfway through.
- Grate Parmesan cheese on top and sprinkle with fresh parsley, if desired.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Recipe Variations
- Baby spinach: Toss in 1 cup during the last minute or two of stovetop cooking, just until wilted.
- Sun-dried tomatoes: Stir in 2 tablespoons chopped, drained oil-packed sun-dried tomatoes after cooking.
- Fresh sage: Add 1 tablespoon chopped sage to the butter with the garlic. Keep stirring so it doesn’t burn.
Recipe Tips
- Snip extra-long strands. A few cuts with kitchen scissors after spiralizing make the noodles easier to toss and serve.
- Don’t overcook the butternut squash noodles. Regardless of which cooking method you use, keep an eye on them because the texture changes quickly and can become too soft. You’re looking for a fork-tender consistency, where it’s easy to twirl the noodles without them breaking apart on the fork.
- Season while you cook; it will go a lot further than seasoning after. On their own, these butternut squash noodles can be bland. So seasoning them before you cook them will help bring out their sweet and nutty taste.
Serving Ideas
- Add protein: I like pairing the noodles with lemon garlic chicken or baked salmon. The lemon works well with the sweet squash, and you can spoon a little of the pan juices over the noodles.
- Pair with a veggie salad: For a meatless meal, I serve the noodles with white bean salad or lentil salad. I like the contrast of something warm with something cold!
- Have them for breakfast: I like to use the noodles to make egg nests and bake them with eggs. They also taste great in a quinoa breakfast bowl.
Troubleshooting
If you just want to eat the butternut squash noodles on their own, I recommend keeping it simple with the butter or olive oil, salt, pepper, and Parmesan cheese. But they also taste so good with Alfredo sauce or mushroom sauce.
Check that both ends are cut flat and that the squash is centered securely between the blade and the holder. If the neck is too long for your machine, cut it crosswise into shorter sections.
You may have cooked them for too long, or tossed them too roughly once softened. Use tongs to lift and turn them gently, and take them off the heat as soon as they’re fork-tender.
Thicker strands need more time, and a crowded pan can cook unevenly. Toss to bring the firmer noodles into contact with the pan, then continue cooking in short intervals, checking the texture as you go.
Comments
Idk, I tried baking the butternut squash spirals for 10 minutes at 425 and it was crunchy and definitely not cooked.
It sounds like your noodles needed some extra time in the oven. Did you roast them until fork-tender and golden in spots?
Thank you for this. I just bought some spiralized butternut squash from Sprouts and realized I wasn’t sure what to do with it. I’m curious about what your toppings are in your picture?
You’re so welcome! You can then finish it off with fresh herbs, cheese or other add-ins like sun-dried tomatoes, roasted red peppers or olives etc.
I purchased butternut squash noodles…..cooked them in boiling water for 5 minutes and they were still hard…..I ended up cooking the noodles for 20 minutes and still they retained their shape and did not soften as I had hoped. I wanted to mash them to create a casserole….I was disappointed.
Boiling the butternut squash noodles will still leave them with a little crunch. Was it the shape of the noodles? If it’s thicker, it may take longer to cook.
So Sorry You Did not know this before BUT one thing you can do Is if you take a few minutes to do this if you have a Rice cooker and were looking to do something -you can use the steamer basket and put some of them in there and steam them on the “Steam” setting for about whatever times you find works for whatever amount of noodles you put in there. Start with just enough to fill it and try for maybe 5- 8 minutes. and see if that gives you some tender ones. I have done zucchini this way and will be getting some of both kinds from our local Whole Foods tomorrow and trying this out in my oven. Hope this Helps you out if you try this. Have a Nice Day !
I sautéed these and they turned out perfectly. Thank you for all the tips and options.
That’s perfect! You’re so welcome!
Try Using 1 to 1 and 1/2 cups of water in the Rice cooker pot under the Steamer basket for your noodles .
Another fun low carb recipe. Love the nutty sweet taste of butternut squash. It will definitely be a repeat.