Butternut Squash Noodles with Cauliflower Alfredo

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Butternut Squash Noodles with Cauliflower Alfredo
  • Prep 45 min
  • Total 60 min
  • Servings 4
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This creamy delight feels like an indulgence, but surprise! It’s loaded with vegetables. From the cauliflower Alfredo sauce to the butternut squash noodles, there’s no shame in taking seconds.
May 9, 2017


  • 1 tablespoon butter
  • 3 cups chopped cauliflower florets
  • 1/2 cup diced yellow onion
  • 2 cloves garlic, peeled
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup chicken broth
  • 1/2 cup milk
  • 1/2 cup shredded Parmesan cheese

  • 8 cups spiralized butternut squash noodles, cut in 6-inch pieces (from 3 1/2-lb squash)
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt

  • 1/4 cup chopped fresh Italian (flat-leaf) parsley


  • 1
    Heat oven to 400°F. Spray 18x13-inch rimmed baking sheet with cooking spray. In 12-inch skillet, melt butter over medium-high heat. Add cauliflower, onion, garlic, 1/4 teaspoon salt and the pepper. Cook 4 to 5 minutes, stirring frequently, until cauliflower begins to brown on edges and is tender when pierced with knife.
  • 2
    Stir in broth and milk; heat to boiling over high heat. Reduce heat; simmer 4 to 5 minutes or until cauliflower is very tender. Remove mixture from heat; cool 5 minutes.
  • 3
    Add cauliflower mixture to blender; cover and blend on high speed 3 to 4 minutes or until completely smooth. Add cheese; blend 15 to 30 seconds longer or until incorporated. If thinner sauce is desired, add more milk. Wipe out skillet. Return mixture to skillet.
  • 4
    Meanwhile, toss squash noodles with olive oil and 1/2 teaspoon salt; spread evenly on baking sheet. Roast 9 to 11 minutes or until crisp-tender. Do not overcook. Gently stir into sauce in skillet. Top with parsley.

Expert Tips

  • Tip 1
    Using prespiralized butternut squash noodles measured in ounce-weights? We used 22 oz of noodles in this recipe.
  • Tip 2
    To spiralize a butternut squash, cut off bulbous seed-filled bottom third of squash, then peel top two-thirds of squash and spiralize, or use julienne peeler to make noodles. It's easiest to spiralize when working with half of the squash at a time.
  • Tip 3
    Use caution when blending hot liquids. Allow hot mixture to cool slightly, and be sure never to fill the blender or food processor over halfway full. It’s best to cover the top of the blender or food processor with the cover or a towel to prevent any hot liquid from splattering.

Nutrition Information

310 Calories, 14g Total Fat, 10g Protein, 34g Total Carbs

Nutrition Facts

Serving Size: 4 servings
Total Fat
Saturated Fat
Trans Fat
Total Carbs
Dietary Fiber
% Daily Value*:
*Percent Daily Values are based on a 2,000 calorie diet.
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