Creamy Butternut Squash Linguine

Rich, creamy, and bursting with fall flavors, this dish is a seasonal favorite you won’t want to miss!

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This Creamy Butternut Squash Linguine is a fall favorite your whole family will enjoy! Cooked butternut squash and garlic are blended with silken tofu to create a velvety, protein-rich sauce. Fresh sage is sautéed in olive oil lending a savory, buttery flavor to the dish. This pasta is just perfect for fall, but these flavors can be relished any time of the year! If you like this, try our fall-inspired Spiced Pumpkin Smoothie.

What Makes This Dish Stand Out

Cozy and Flavor-Focused: Nothing says comfort like a bowl of creamy, rich pasta! The sage-infused olive oil is the finishing touch that really makes this dish sing!

Guilt-free Indulgence: Most cream-based pasta sauces contain high-cholesterol ingredients, such as heavy cream, butter, and cheese. Our Creamy Butternut Squash Linguine is low calorie and completely dairy free! Light, yet satisfying.

Crowd-pleaser: If you’re looking for menopause-friendly recipes that are also family-friendly or good for gatherings, add this to your list! This is one everyone in your family will enjoy!

Excellent Source of Protein and Fiber: Protein is essential for muscle protection as you age. Losing muscle is very common as estrogen plummets due to menopause. Fiber is also important. It keeps your gut healthy and helps control bloating and discomfort.

Ingredients That Work with Your Body in Menopause

Silken Tofu: The wonderful thing about tofu is that it’s made from hormone-friendly soybeans. Soybeans are composed of phytoestrogens, compounds that mimic estrogen in the body and may help alleviate menopausal symptoms such as hot flashes, mood swings, and bone loss.

Butternut Squash: Rich in potassium and beta-carotene, winter squash is low in calories, filling, and delicious. Plant-based foods like this can help lower blood pressure and reduce your risk of heart disease and certain types of cancer.

Miso Paste: Miso is fermented, so it is rich in probiotics, which are great for your gut microbiome! In menopause, a healthy gut is vital for better digestion and nutrient absorption. It can also help maintain estrogen levels to keep things steady so you don’t have drops and spikes causing more unwanted symptoms.

Garlic & Onion: Two commonly used ingredients for adding flavor and nutrients in cooking are onion and garlic. But there is more value in them than you might think. They contain compounds that may help reduce cancer risk, protect heart health, and boost immunity.

Whole Grain Pasta: Pasta doesn’t have to be off-limits in menopause; in fact, we encourage eating a diet rich in whole grains. Whole grain pasta is actually very nourishing, with fiber, protein, and vitamins and minerals. The fiber and complex carbohydrates help stabilize blood sugar and support more balanced hormone levels.

How to Make Creamy Butternut Squash Linguine

See the full recipe card with measurements and instructions below.

What You’ll Need:

• high-protein or whole-grain linguine
• olive oil
• onion
• garlic cloves
• butternut squash
• vegetable broth
• silken tofu
• miso paste
• salt & pepper
• smoked paprika
• oregano
• garlic powder
• lemon juice
• fresh sage leaves

How to Make this Recipe:

1. Cook the linguine according to the package instructions. Drain and set aside.

2. While the pasta is cooking, heat a tablespoon of olive oil in a large skillet or Dutch oven. Cook the onion in the oil for a few minutes until translucent. Add the garlic and cook for a minute more.

3. Stir in the cubed butternut squash and the vegetable broth. Simmer, stirring occasionally, until the butternut squash is fork tender (about 10-12 minutes). Remove from heat and allow to cool a few minutes (prep the blender ingredients while it cools).

4. To a blender or food processor, add the silken tofu, miso paste, salt, pepper, smoked paprika, oregano, garlic powder, and lemon juice. Carefully dump in the butternut squash mixture. Blend until smooth and creamy. Set aside.

5. To the skillet or Dutch oven you used previously, heat 1 tablespoon of olive oil. Add the fresh sage leaves and sauté for a minute until the sage is a bit crisp but not burnt. Remove the sage leaves but leave the oil in the pan.

6. Pour the butternut squash sauce into the pan with the sage-infused oil. Mix well and allow to simmer for a couple minutes. (You may want to cover it to avoid splatters.) Remove from heat. Season with extra salt and pepper to taste. (I usually add ¼-½ tsp more.) (Note: Sauce will seem thin but will thicken as it sits.)

7. To serve, mix the cooked linguine directly into the butternut squash sauce, or put a pile of noodles on a plate and spoon the sauce over the noodles. Garnish with the crispy sage or some vegan parmesan if desired.

Notes & Storage

Storage:
Store leftovers in the refrigerator for 3-4 days. Reheat in a saucepan or skillet. Add a splash of vegetable broth, water, or plant milk to loosen the thickened sauce. To freeze, store just the sauce (only) in a freezer-safe bag for 2-3 months.

Notes:

• Sauce Consistency: The sauce may seem thin at first, but it will thicken as it stands.
• Sautéing the Fresh Sage: To infuse the flavor of sage in the olive oil, sauté it until just crisp, but not burnt. Burnt sage may have a bitter flavor and can affect the taste of the sauce. Make sure to remove the sage before adding the sauce to the olive oil.
• Best Tofu Type: Silken tofu works best for this recipe. It’s soft and creamy, without overpowering the flavor. Any brand of organic silken tofu is fine.
• Add Cheesiness: For an extra cheesy flavor, sprinkle on some nutritional yeast or vegan parmesan.
• Add Heat: This is a mild dish. Add a pinch of red pepper flakes or cayenne to spice it up.
• Save Time: Precut butternut squash is usually available in most grocery stores and will save prep time in the kitchen.