Butternut Squash Noodles

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Butternut squash noodles make a great low-carb stand-in for pasta or can be an easy side dish that complements just about everything. We kept this recipe simple with just a hint of fresh thyme and savory Parmesan cheese. Look for fresh or frozen butternut squash noodles or spiralize them yourself using the long, thin neck of a large squash.

By
Liv Dansky
Liv Dansky
Liv Dansky
Liv Dansky has worked with Dotdash Meredith since 2019 as a recipe tester and developer and, more recently, as a writer for the commerce team. Her work can be found across brands like Food & Wine, Southern Living, Real Simple, Eating Well, and Serious Eats.
EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Butternut Squash noodles overhead in a bowl
Photo:

Fred Hardy
Prep Time:
15 mins
Total Time:
15 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 1 tablespoon extra-virgin olive oil

  • 2 large cloves garlic, minced

  • 5 cups spiralized butternut squash noodles (from 1 large squash, or from 2 12-ounce packages frozen spiralized butternut squash noodles, thawed)

  • ½ teaspoon salt

  • ¼ teaspoon crushed red pepper

  • 2 teaspoons chopped fresh thyme

  • ¾ cup shaved Parmesan cheese

Directions

  1. Heat oil in a large skillet over medium heat. Add garlic; cook, stirring often, until aromatic and slightly softened, about 2 minutes. Add squash, salt and crushed red pepper; cook, tossing the mixture occasionally, until the noodles are softened, 8 to 10 minutes. Stir in thyme.

  2. Divide the noodles evenly among 6 bowls; top with cheese. Serve immediately.

Originally appeared: EatingWell.com, August 2020

Nutrition Facts (per serving)

132 Calories
5g Fat
20g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 132
% Daily Value *
Total Carbohydrate 20g 7%
Dietary Fiber 6g 20%
Total Sugars 3g
Protein 5g 9%
Total Fat 5g 7%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Vitamin A 19198IU 384%
Vitamin C 27mg 30%
Folate 33mcg 8%
Sodium 381mg 17%
Calcium 159mg 12%
Iron 1mg 7%
Magnesium 54mg 13%
Potassium 510mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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