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Two bowls of butternut squash noodles with forks inside bowls
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5 from 281 votes

Butternut Squash Noodles

Butternut Squash Noodles are a fun colorful low-carb pasta alternative that you can swap in your favorite noodle recipe or enjoy on their own as a side dish
Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
0 minutes
Total Time 20 minutes
Servings 4 servings
Calories 94.12kcal
Author Yumna Jawad


  • 3/4 butternut squash spiralized
  • 1 garlic clove minced, optional
  • 2 tablespoons butter or olive oil
  • 1 teaspoon Kosher salt
  • ½ teaspoon freshly cracked black pepper
  • Fresh chopped parsley for serving
  • Freshly grated Parmesan for serving


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 they are 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 minutes.
  • Grate parmesan cheese on top and sprinkle with fresh parsley, if desired.



Storage: Store any leftovers in an airtight container. They will last up to 3 days in the fridge, but the consistency is best if eaten the first day.
Freezing Instructions: If you'd like to freeze the butternut squash noodles, I recommend doing so before cooking them. You can freeze in a freezer safe container or bag for up to 3 months.
Equipment: I use the Paderno Spiralizer to create the butternut squash noodles. It's strong and sturdy and can handle the large size of the squash.


Calories: 94.12kcal | Carbohydrates: 11.37g | Protein: 1.07g | Fat: 5.79g | Saturated Fat: 3.62g | Cholesterol: 15.05mg | Sodium: 635.28mg | Potassium: 330mg | Fiber: 1.94g | Sugar: 2.08g | Vitamin A: 10140.56IU | Vitamin C: 19.92mg | Calcium: 45mg | Iron: 0.66mg