By Mayo Clinic Staff

Dietitian's tip:

Pureed butternut squash makes for a creamy sauce that is low in calories. Plus butternut squash is an excellent source of vitamin A.

Number of servings

Serves 6
  1. DASH diet
  2. Weight management
  3. Plant-based
  4. Meatless
  5. Healthy-carb
  6. Diabetes meal plan
  7. High-fiber


  1. 1 medium butternut squash (about 2 pounds), split and seeded
  2. 2 tablespoons olive oil, divided
  3. Freshly ground black pepper to taste
  4. 12 ounces whole-wheat linguine or other pasta
  5. 1 1/2 cups reduced-sodium vegetable broth
  6. 8 sage leaves, cut into thin strips
  7. 1/4 cup diced yellow onion
  8. 1/2 cup chopped red bell pepper
  9. 2 cloves garlic, minced
  10. 1 tablespoon cider vinegar
  11. 1/8 teaspoon ground nutmeg
  12. Parmesan cheese (optional — not included in analysis)


Heat oven to 400 F. Brush the squash with 1 tablespoon oil and season generously with pepper. Roast about 60 minutes or until soft. Remove from oven and let cool to room temperature.

Bring a large pot of water to a boil. Add the pasta and cook according to package instructions.

Place cooked butternut squash in large food processor or blender. Puree until smooth. Slowly add the broth and puree until the sauce reaches the desired consistency. You may need to add a little water, depending on the size of your squash.

In a small skillet, heat the remaining olive oil over medium-high heat until shimmering slightly. Add the sage and cook until bright green, about 30 seconds. Add the onion, red pepper and garlic. Saute until soft, 3 to 5 minutes. Add the pureed butternut squash. Season with vinegar, nutmeg and more black pepper. Add the pasta and stir until pasta is well-coated. Sprinkle with Parmesan cheese, if desired. Serve.

Nutritional analysis per serving

Serving size: 1 1/2 cups

  • Calories 255
  • Total fat 7 g
  • Saturated fat 2 g
  • Trans fat 0 g
  • Cholesterol 33 mg
  • Sodium 206 mg
  • Total carbohydrate 38 g
  • Dietary fiber 6 g
  • Added sugars 0 g
  • Protein 10 g
  • Monounsaturated fat 3 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Sept. 18, 2015