Creamy Butternut Squash Recipe

Recipe Classifications




Lunch, Dinner, Snack


Gluten-Free, Dairy-Free, Kid-Friendly


Green, Orange / Yellow

Freezes well:


Prep Time  (total time):

Under 15 Minutes  (Under 1 Hour)

Creamy Butternut Squash Recipe

This Creamy Butternut Squash Recipe is gonna be your new favorite!

Indeed, everybody loves Mac and Cheese. However, most of the time we think twice before we decide to eat it because of its many unhealthy factors. A traditional mac and cheese contains between 300 and 500 calories per serving; And, most of the time, we eat two servings because one really isn’t enough to satisfy our hunger. On top of that, it’s also high in sodium with more or less 1,000 mg per serving – talk about processed cheeses and commercial-made pasta! Oh, and don’t forget the sugar. Urghh!

Creamy Butternut Squash Mac

Fortunately, this Creamy Butternut Squash Mac Recipe solves this problem. It’s as creamy as the traditional ones but it’s totally healthy – way more healthy! 

Creamy Butternut Squash Mac

For only 250 calories per serving, you’ll only get 42 mg of sodium and 3 grams of sugar. As a bonus, this version also provides 7 grams of protein, 3 grams of fiber, and 5 grams of healthy fats, along with excellent amounts of vitamin A, potassium, and calcium. How in the world did that happen?

Creamy Butternut Squash Mac

Well, thanks to butternut squash, gluten-free macaroni, herbs, and cashew butter. Cashew butter is a vegan and dairy-free alternative that imitates the taste and creamy texture of cheese. And, another good thing about this recipe is that it’s easy to make at home and it’s versatile too! Kids not only crave it but adults also love it! Enjoy!

Creamy Butternut Squash Mac Recipe

This lactose-free recipe is a healthy alternative to the additive-loaded traditional mac and cheese. The kids don’t just love it, but it’s perfect for adults who are trying to eat cleaner too!
Course Main Course, Side Dish
Cuisine American
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 8 servings
Calories 250kcal


  • 1 medium butternut squash
  • 12 ounces gluten-free macaroni pasta
  • 1 tbsp extra-virgin olive oil
  • 1/2 large yellow onion diced
  • 2 cloves garlic minced
  • teaspoon fresh thyme
  • teaspoon fresh rosemary
  • teaspoon fresh basil
  • 1 cup homemade chicken broth
  • Salt and pepper to taste

Cashew Butter:

  • 1/3 cup raw cashews
  • 1/8 cup nutritional yeast
  • 1 teaspoon minced onion
  • 2 tablespoon minced garlic


  • Preheat oven to 400º F. Prepare a baking tray lined with parchment paper.
  • Cut the butternut squash in half, remove the seeds, and place on a baking tray with the skin side facing down. Bake in the oven for 40-45 minutes or until a fork can prick the skin easily.
  • Meanwhile, bring a large pot of water to a boil. Add pasta and cook based on the package instructions.
  • In a large skillet or saucepan, heat EVOO over medium heat. Sauté onion and cook for 1-2 minutes until tender and fragrant. Add garlic and cook for an additional 1-2 minutes. Set aside.
  • Meanwhile, blend all the cashew butter ingredients in the food processor.
  • Once the butternut squash is done, take it out of the oven, cool it down for a bit, and peel off the skin. Consequently, chop them into smaller pieces and transfer them into a food processor or a blender, along with the cashew butter.
  • Add the sautéed onions and garlic, along with herbs and broth, and purée until smooth and homogenous.
  • Return the purée to the skillet or saucepan over medium heat. Add the cooked pasta, and season with salt and pepper to taste. Stir until well combined. Serve and Enjoy!


  • If you’re not doing a dairy-free diet, feel free to skip the cashew butter recipe and replace it with equal amounts of parmesan cheese instead. 
  • This recipe can retain its freshness in the fridge for up to 3 days, provided that you store it in an airtight container.


Calories: 250kcal | Carbohydrates: 46g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Sodium: 42mg | Potassium: 426mg | Fiber: 3g | Sugar: 3g | Vitamin A: 9998IU | Vitamin C: 22mg | Calcium: 54mg | Iron: 2mg

Love this recipe? Share with us your thoughts in the comments section below. 

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Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.