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Creamy Butternut Squash & Sage Pasta

50 min


10 ingredients or less

This creamy winter squash pasta is deliciously flavourful and comforting. Ready with under 10-ingredients, this pasta recipe even makes resourceful use of the squash seeds, which are baked and turned into a crunchy crouton-like topping on the pasta.



50 min


15 min


35 min

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Roasted squash & garlic

  • ½
    butternut squash
  • 1 Tbsp (15 mL)
    olive oil
  • ⅛ tsp
  • 1 pinch
    ground black pepper
  • 1
    head garlic


  • 14 oz (400 g)
    dry rigatoni
  • 1 Tbsp (15 mL)
    olive oil
  • ½ cup (23 g)
    sage leaves, sliced
  • 1 cup (240 mL)
    soy cooking cream
  • ½
    lemon, juiced
  • 1 cup (20 g)


  1. Line a baking tray and preheat oven to 390°F (200°C)*.
  2. Peel the squash, or keep it on for extra fibre. Cut the squash in half lengthwise. Scrape out the seeds and place these into a bowl of water.
  3. Thinly slice the squash into ½ cm thick slices. Transfer to the baking tray, toss in oil, and sprinkle on some salt and pepper.
  4. Cut the top ½ cm off a head of garlic to expose the cloves. Drizzle some oil on the garlic and place this on the baking tray as well. Bake the garlic and squash for 20 minutes.
  5. Returning to the seeds in water, gently pick out the seeds and discard the stringy bits. Then drain and rinse the seeds until clean. Toss the seeds in a bit of oil, together with a sprinkle of salt and pepper to taste.
  6. Remove the baking tray from the oven. Remove the head of garlic from the tray, and add in its place the squash seeds. Flip over the squash slices and return to the oven for another 10 - 15 minutes, or until the seeds are lightly golden, and the squash is thoroughly cooked.
  7. Cook the pasta in a large pot of boiling salted water. Cook until tender but not quite done - about 1 minute away from being al dente.
  8. Meanwhile, heat a large pan on medium-high heat and add the oil and sage. Cook for 1 - 2 minutes, or until the sage shrivels. Add in the roasted garlic cloves, and mash with the back of a wooden spatula to purée it.
  9. Scoop out ¾ cup (180 mL) of the pasta cooking water and add it to the pan. Then drain the pasta, and add this to the pan as well, along with the cooking cream. Cook for a minute until heated through.
  10. Stir through the lemon juice, and plate while hot. Top with arugula, baked squash, and crispy squash seeds. Enjoy!


  • * We used top and bottom heating (not fan-assisted/convection).


  • If not eating the entire dish right away, it's recommended to store the sauce and the pasta separately in airtight containers in the fridge for up to 3 days. Combine when ready to enjoy.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 85%

butternut squash

dry rigatoni

Proteins 0%
Fruits & Veggies 15%

head garlic

sage leaves



No significant sources of calcium

olive oil

olive oil

soy cooking cream

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

Rate this post

Giselle - April 6, 2024, 6:25 p.m.

I like the taste and how it looks.
The next time I will use more pumpkin, it was a bit too much pasta for me.
Also more pumpkin seeds because they are the sole source of protein in this dish.

I would love for this app to have the option of a 'personal notes' option. So I will not forget what I want to adjust the next time I will be cooking this recipe.

PUL Team - April 8, 2024, 4:25 a.m.

Thanks for taking the time to share your experience with the pasta and feedback, Giselle. We can add private personal notes by clicking on the recipe of interest > clicking into the "directions" tab > scrolling down slightly > and then pressing the green "add personal note" button ☺️

Lily White - Feb. 25, 2024, 4:50 p.m.

loved readin' y'all comments 💖💖🤟😘♥️😄💐❄️

Lily White - Feb. 25, 2024, 4:48 p.m.

delicious well done Robyn n Sadia, little princess 😍❤️❤️🛒☺️

Marcella G. - Jan. 8, 2024, 8:53 p.m.

Loved it! I bought pre-cut fresh squash which made it super low effort too! I am not fully plant-based and added some Parmesan at the end, which went really well with this dish! This will FOR SURE become a regular! 😍

Mitchell Low - Jan. 6, 2024, 7:14 p.m.

A really well balanced, tasty, pasta dish. My family loved it

Öznur - Jan. 1, 2024, 1:17 p.m.

I didn't have everything at hand so I substituted arugula with spinach, soy cooking cream with rice cooking cream and squash with sweet potatoes. It turned out more watery than expected (skipping the pasta water might've been a better idea) but I added nutritional yeast which worked quite well. Also added some minced tofu leftovers from another recipe, it was yummy. Thank you for the recipe!

Feedback: I'd love it if you could add grams for vegetables quantified as units throughout the app since they have varied sizes (onion, garlic, squash, beetroot etc. )

PUL Team - Jan. 3, 2024, 11:32 p.m.

Hey there, Öznur, thanks for sharing your experience with the recipe and substitutions! Leftover minced tofu is also a lovely idea to add. We've noted down the feedback about adding grams to vegetables as well to help us improve 😃

Janine - Dec. 7, 2023, 11:58 a.m.

My all time favourite PUL-recipe🫶🏼

Raluca Sorina - Nov. 4, 2023, 2:19 p.m.

Soooo delicious!! ❤️❤️

Nikki - Oct. 23, 2023, 2:32 a.m.

This was absolutely delicious. It’s going in our permanent rotation! And who knew you could roast the seeds… what a fantastic, crunchy little treat. We added some frozen peas to the pasta water during the last two minutes of cooking and it was yummy! What a versatile dish. Love it!

PUL Team - Oct. 23, 2023, 7:08 p.m.

Mmm a lovely idea to add frozen peas, Nikki - we're so glad that the Butternut Squash & Sage Pasta was enjoyed 😃

Nova - Oct. 16, 2023, 9:09 p.m.

This was SO GOOD! 😍 It was the first time i tried both Butternut squash, rosted garlic and sage and I’m in love with the nutty autumnal flavours they gave! I accidentally forgot to save pasta water for the sauce and I also forgot to put in the roasted garlic before the pasta so had to do it after… but it was still amazing!! Can only imagine how great it wouldve been if i acctually did it right 😂 To make up for my sauce mistakes I added some extra garlic powder and salt for more flavor. Also added cherry tomatoes & roasted chickpeas! 🫶🏻 yuuum!!

PUL Team - Oct. 17, 2023, 2:05 a.m.

Awe thanks for sharing your experience with the Butternut Squash & Sage Pasta, Nova. We're glad it was still enjoyed without the pasta water :)

Katia Guzman - Oct. 11, 2023, 10:43 a.m.

Perfectly delicious!

Andrea Zimmerman - Oct. 10, 2023, 1:29 p.m.

Delicious! And perfect for the autumn weather!

Dulce Cayetano - Oct. 5, 2023, 9:16 p.m.

So tasty light and easy to make

Pia - Sept. 17, 2023, 6:40 p.m.

Best pasta ever! I love it!

Vern T - Aug. 6, 2023, 6:40 p.m.

Such a good flavor profile with the roasted garlic and sage!
I added chopped Walnuts for extra crunch and nutrition. So yummy! Comfort food at its best!

Maureen Brown - July 18, 2023, 7:40 a.m.

Light and fragrant! This was as if I had gone to a fancy restaurant.

Earl Grey - June 24, 2023, 10:41 a.m.

Very tasty and comforting autumn meal!

Alexandra - April 22, 2023, 4:12 a.m.

I unexpectedly had all the ingredients in my fridge and decided to give it a shot. It tasted a lot better than it sounded, definitely trying this one again!

PUL Team - April 22, 2023, 6:38 a.m.

Woop woop! So happy to hear, Alexandra 😊

JoAnne - April 18, 2023, 3:32 a.m.

Made this recipe, so delicious. I used coconut cream, spinach and roasted peppers. I love making your recipes and also making it my go own. I would take pics and send to my friends!!!

Rachael - Feb. 12, 2023, 9:39 a.m.

Not many good creamy vegan pasta recipes out there but this is definitely one of them.

Ajla - Jan. 7, 2023, 11:34 p.m.

I love everything about this recipe, I already made it twice!

Joan - Nov. 21, 2022, 4:39 p.m.

This was so good! I made two servings but ate both in one meal. Do use the recommended amount of garlic. I used a type of acorn squash and spinach since that's what I had on hand and finally had a reason to use the sage in my garden. I also loved the texture from the roasted squash seeds.

PUL Team - Nov. 21, 2022, 7:52 p.m.

Oh so lovely to hear, Joan, thank you!

Isabella - Oct. 10, 2022, 8:55 a.m.

I made this recipe tonight! The flavors go together so well. It is the perfect autumnal comfort food dish!

PUL Team - Oct. 10, 2022, 7:20 p.m.

So thrilled it was enjoyed, Isabella, it means so much 😃

Carina - Sept. 28, 2022, 11:35 a.m.

Very delicious recipe, I just tried out yesterday to cook for friends :) !!! I think its a perfect introduction into the Dutch Autumn weather, and provides an amazing texture from the creamy pasta to the soft squash and mixed the crunchy pumpkin seeds. I never used sage leaves before, so that was an interesting discovery. I might have burned it a bit, which I think could have taken away its intensity slightly, but I guess its all about learning as well. Always wanted to use the garlic heat up trick which I have seen in several PUL videos, and I knew I would love it!!

PUL Team - Sept. 28, 2022, 9:05 p.m.

Aw thank you for the glowing review, Carina, it means so much 💛 So glad it was enjoyed!

Maria - June 26, 2022, 1:52 p.m.

Hi-I'm so excited to try this recipe! Is there any alternative to the fresh sage that would go well with the butternut squash/sweet potatoes? I mostly only have dry spices on hand but I would love to give this recipe a go anyway. Thank you!

PUL Team - June 27, 2022, 7:52 a.m.

Hi Maria, we've heard a positive review with rosemary and thyme although it will change the taste of the soup. If opting for dried herbs instead of fresh, we'd also recommend starting with less and adding more to taste since they tend to be more concentrated 🙂

Jen - April 28, 2022, 2:44 a.m.

This tastes incredible!!!!! I couldn't find any soy cream or plant based cream so I did use regular heavy cream though.

Julia - April 21, 2022, 3:51 p.m.

I cooked this for dinner, as I’m trying to eat and introduce more plant based meals to my family. It was a crowd pleaser for all! I used a dairy free thickened cream as I couldn’t find soy cooking cream. I also added Cherry tomatoes after the sage and garlic. The baked sunflower seeds had so much flavour and cooking them was a great hack to learn. Can’t wait to make this again! Thanks Sadia and PUL team <3

PUL Team - April 22, 2022, 5:05 a.m.

Mmm that sounds delicious, Julia, and thank YOU for taking the time to share the glowing review!

Salome van Ingen - Jan. 17, 2022, 6:58 p.m.

Hi there!
I hope im not upsetting anyone with this question but is there an alternative veggie that I can swap for the pumpkin and that it still goes well with the sage? I love pumpkin just not so much in pasta dishes.

Xx Salome

PUL Team - Jan. 18, 2022, 1:05 a.m.

Hey there, Salome, not an upset at all! We all have our preferences 😊 Did you happen to mean butternut squash? The butternut squash helps give a creamy taste. Some ideas for vegetables that may go well though include zucchini, an alternative squash (such as kabocha or pumpkin), spinach, mushrooms, asparagus, or perhaps bell pepper. We hope you enjoy it if you're able to give it a try!

Valentina - Dec. 26, 2021, 2:14 a.m.

This recipe is delicious! I have been vegan going on 2years and struggle with eating well. I livdd we off rice beans and smoothies. Pick up limes has brought me to a whole new light in this vegan walk. Not only was the recipe delicious it was fun to make.

PUL Team - Dec. 26, 2021, 6:20 p.m.

Aw thank you, Valentina, for allowing PUL to be part of your vegan journey! We're so honoured and wishing you all the best ☺️

Joey - Dec. 21, 2021, 10:06 p.m.

This is such a delicious recipe! The combination of sage & garlic is surprisingly amazing. Next time I definitely want to try it with thyme as well.

PUL Team - Dec. 22, 2021, 4:42 p.m.

So happy to hear, Joey - enjoy! 😃

Lizzy - Dec. 8, 2021, 3:45 a.m.

This recipe is delicious! We used a coconut/almond cream and the sauce was very runny like water - we were hoping for a thicker sauce. Next time we'll try soy cooking cream and hope for a thinker sauce like in the video.

PUL Team - Dec. 8, 2021, 4:50 p.m.

Hi Lizzy, thanks for the insight! We suspect the almond cream may have been the culprit as it tends to be thinner. Soy cooking cream or full-fat coconut milk will provide a thicker sauce if desired. Happy cooking 🌻

Dana - Dec. 6, 2021, 1:48 a.m.

Fabulous! My twin two year olds kept asking for more! We've also been looking for healthy low sodium dinners with flavor since my husband has started working on lowering his BP and this hit the spot!

PUL Team - Dec. 7, 2021, 3:57 a.m.

Aw we're so glad the pasta was enjoyed, Dana, it means so much 😃

Kaylin - Oct. 26, 2021, 7:57 p.m.

I just made this for the first time! It's really wonderful, with flavors I have never cooked with before!

Clare - Sept. 7, 2021, 7:52 a.m.

I really love the backed butternut squash in combination with the creamy pasta sauce! So delicious!

Hannah - Aug. 25, 2021, 7:03 p.m.

This recipe is one of my favorites! It's a perfect autumn comfort food and still feels a bit fancy. I also just love butternut squash, which is a big bonus.

PUL Team - Aug. 28, 2021, 6:30 p.m.

So happy you enjoyed the recipe, Hannah, it means so much!

Lauren - Aug. 24, 2021, 4:49 p.m.

Absolutely delicious. It tastes like autumn and is so comforting. I’d been wanting to make this recipe for weeks and whipped it up in a brief 30min.

Jana - July 24, 2021, 8:19 p.m.

I love this dish and my sister as well. Everytime (and we live really close by, so practically every week) we see each other, she asks whether I could buy butternut squash to make this recipe. Thank you so much, Sadia, for all the delicious recipes and the work you put into creating them!

PUL Team - July 26, 2021, 7:47 p.m.

You're too kind, Jana! We're so glad you're enjoying the PUL content. Thank you for being here💖

Vivian H. - July 23, 2021, 11:25 a.m.

I already tried this recipe just after you posted it and will definitely make it again now that I have fresh sage in my garden.

Kate Wannenburgh - July 17, 2021, 7:04 p.m.

I used coconut milk instead if soy cream because that's all I had but it was delicious. Sage and butternut go so well! Really keen to try the butternut seeds next time I make this. I always thought you had to take off the shell of the seeds which makes it a huge task.
Thank you for the recipe!

PUL Team - July 18, 2021, 3:20 a.m.

Thank you for sharing, Kate, it's so appreciated 😃

Jasmin Wickham - July 14, 2021, 7 p.m.

I thought this was really tasty! I changed the sage for Rosemary and thyme which changes the flavour but it’s what I had on hand and it was lovely. Served it with warm buttery ciabatta

PUL Team - July 18, 2021, 1:22 a.m.

Mmm sounds delicious, Jasmin, thanks a bunch for sharing this with us 🤩

Céline - July 10, 2021, 11:28 p.m.

The taste is really nice and special. But I wonder if it would be better to blend the butternut with the cream sauce for better texture and to ensure that I have butternut on every spoon.

PUL Team - July 16, 2021, 6:36 a.m.

A wonderful idea, Céline! Let us know how it goes if you experiment with it 🙂

Suditi Rahematpura - July 9, 2021, 3:10 a.m.

This is one of my favorite pasta dishes - I especially love how low waste it is because we use the seeds too. So yum!

Lucie - July 8, 2021, 8:47 p.m.

I've made this recipe on multiple occasions and it's so satisfying every time! Especially on dreary days or when I'm craving a good comfort food, this recipe brings me joy :)
I also like using spinach if I don't have arugula on hand.

PUL Team - July 11, 2021, 12:51 a.m.

Mmm spinach and arugula are delicious additions! Thank you, Lucie 😃

Bela - June 5, 2021, 9:40 p.m.

This is my favourite recipe so far <3 I don't know where to get fresh sage so I used fresh thyme instead. Turned out absolutely DELICIOUS!! My family is obsessed with this dish :)

PUL Team - June 6, 2021, 3:26 a.m.

A wonderful sub to use thyme, Bela! We're so happy to hear your family is enjoying this one 😃

Zini - May 13, 2021, 6:31 p.m.

What can be used as an alternative to soy cooking cream in this recipe?

PUL Team - May 15, 2021, 9:35 p.m.

Wonderful question, Zini! You can substitute the soy cooking cream with full-fat coconut milk. You could also try a homemade creamer, such as pulverized cashews in water or plant-based milk to add some creaminess 😃