Sausage and Butternut Squash Noodles Recipe - healthy, gluten free pasta (2024)

This sausage and butternut squash noodles recipe is tasty, healthy and takes less than 25 minutes! The subtle sweetness of the squash with the spice of the sausage go perfectly together. The vegetable noodles stay firm and are a perfect alternative to pasta!

You might also like these Thai curry butternut squash noodles.

Lately I’ve been updating and cooking older posts like this sausage and butternut squash noodles recipe.It’s so nice to rediscover these healthy dinner recipes. I forgot how very tasty this sausage and squash combination is and will definitely be making it more often.

Eating healthy doesn’t have to be hard when you have a good recipe. This one took less than 25 minutes and that is probably an overestimate. Also you only need minimal ingredients to make this one pan dinner.

Why Eat Butternut Squash?

Butternut squash is not only full of flavor it has many health benefits as well. As you might be able to tell from it’s bright orange color it is a good source of beta carotene as well Vitamin C, fiber, magnesium and potassium. (source)

Butternut squash also is great in both sweet and savory dishes. You can make a soup with it or do as I did and make vegetable noodles. It has a great texture for pasta. It’s much firmer than zucchini noodles.

How Many Carbs In Butternut Squash?

While butternut squash isn’t a low carb vegetable it is fairly low in carbs and it’s low calorie. One cup of cooked butternut squash has 82 calories, 15g net carbs and 2g of protein.

Recipe Ingredients I Used.

This is a super simple and healthy butternut squash recipe and the ingredients I used were butternut squash noodles, Italian sausage, broccoli, garlic, salt, black pepper and olive oil.

My spiralizer is one of my favorite kitchen gadgets and I use it a lot. So if you have one, it’s best to make spiralized butternut squash noodles yourself. However they also sell them in grocery stores these days. Check for them in the produce section.

If you are a multitasker like myself you can get this recipe done in less than 25 minutes! So you can serve a tasty and healthy gluten free dinner any night o the week.

How To Make Sausage And Butternut Squash Noodles.

1. Heat up a large skillet to a medium heat. I like to spray it with cooking oil first. Then take the casings off the Italian sausage, break it into little pieces and brown it.
2. While the sausage is browning, add the broccoli to a vegetable steamer and microwave them for 2 minutes.
3. Once the broccoli is cooked, add the butternut noodles to a glass bowl and microwave for 3-5 minutes. You want them to be firm and not mushy.
4. Once the sausage is done, take it out and set aside. Add the olive oil and crushed garlic to the pan and saute for a minute or so.
5. Next add in the steamed broccoli and butternut noodles. Mix well and season with salt and pepper. Cover and cook for a few minutes.
6. Add back the sausage, cover and cook for another couple minutes and then turn off the heat.
7. Sprinkle the parmesan cheese over the noodles and mix well and you are ready to serve! Please print the recipe card below.

Recipe Tips And Notes

• Half of a medium butternut squash came out to4 cups. There was enough for 4 generous portions. If you don’t have a spiralizer you can try using a vegetable peeler or a julienne peeler.
• The precooking of your vegetable noodles will depend on how thick you make them. Mine were pretty thick which I like because they have a firm texture. I used the thickest noodle blade on my Padernospiralizer.You want your noodles to be firm not mushy because you will continue to cook them in the skillet.
• I tried to keep the amount of oil down but if you don’t care about that you might want to use a little oil when you cook the sausage. Or use a non stick skillet.
• If you want to get the brown bits up after you cook the sausage, just add a few tablespoons of water and scrap them up. They will add more flavor to the dish! You could also use a little chicken broth.
• Sweet potato noodles would be a good substitute for butternut squash.
• Try some hot pepper flakes too to add a little heat.

I don’t know if I was in the mood for this or what but I really enjoyed this sausage and butternut noodles recipe. There really is no sauce but the flavor of the garlic, sausage and vegetables really work! It’s a healthy pasta alternative that you can quickly throw together.

It a simple recipe, filling and a pretty healthy dinner to boot! I hope you enjoy it as well and it becomes one of your favorite recipes too!

The nutrition information for 1 serving is 282 cals
17.3g fat / 21.2g carbs / 4.3g fiber / 12g protein

Sausage and Butternut Squash Noodles

Yield: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Butternut squash noodles are delicious, especially with Italian sausage and broccoli. A healthy, gluten free butternut squash pasta dish your family will love!

Ingredients

• 2 tablespoons olive oil
• 4 cups butternut squash noodles (use spiralizer to make)
• 2 cups broccoli florets, steamed
• 2 sweet Italian sausage links, without casings
• 2 cloves garlic, crushed
• ½ teaspoon salt
• ½ teaspoon pepper
• 2 tablespoons of grated parmesan cheese

Instructions

1. Spray a large skillet with cooking spray. Take the casings off of the sausage links and break them into little pieces in the skilet. Brown the sausage and then take it out of the skillet and set aside.
2. In the meantime add butternut squash noodles to a pyrex bowl and microwave for 2-4 minutes. You want the noodles to be firm and not mushy. Time will depend on how thick your noodles are.
3. When the squash is done, steam the broccoli in the microwave for 3 minutes.
4. Using the same pan, add the oil and garlic and saute for 1 minute.
5. Add your butternut squash, broccoli, salt and pepper and cover. Saute for a couple of minutes.
6. Add your sausage back to the pan and continue to cook for another minute or two.
7. Sprinkle the parmesan cheese over top and mix through before serving.

Notes

Recipe TIps and Notes

• Half of my butternut squash came out to 4 cups. There was enough for 4 generous portions.
• The precooking of your vegetable noodles will depend on how thick you make them. Mine were pretty thick which I like. I use a Paderno spiralizer and it makes a variety of noodle sizes. You want your noodles to be firm not mushy because you will continue to cook them in the skillet.
• I tried to keep the about oil down but if you don't care about that you might want to use a little oil when you cook the sausage. Or use a non stick skillet.
• If you want to get the brown bits up after you cook the sausage, just add a few tablespoons of water and scrap them up. They will add more flavor to the dish! You could also use a little chicken broth.
• Try some hot pepper flakes too to add a little heat.

See Also

Gluten-Free Vegan Chocolate Cake - Rhian's RecipesButternut Squash Lasagna Recipe (SCD, Gluten Free, Grain Free)GERD / Acid Reflux / Heartburn Safe Fish and Shellfish Recipes from Dr. Gourmet50+ Awesome Coconut Flour Recipes (gluten and grain free) - Savory Lotus

Nutrition Information:

Yield: 4Serving Size: 1
Amount Per Serving:Calories: 282

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