Comfort-in-a-Cup Butternut Squash Pasta

Kenzie Faris
Community Coordinator


As the weather gets cooler, you might find yourself craving something warm, creamy, and comforting. As macro-trackers, you know that finding all of these things packed into a macro-friendly food can be a challenge! This protein-packed, low-fat pasta will check all of your boxes, will filling you up!

Enjoy with a nice green salad or a piece of crusty bread (if your plan allows it), you’ll find yourself reaching for this comforting fall recipe again and again!

Yield: 6 servings Serving Size: 1 cup


  • 3 cups butternut squash, peeled & cubed
  • 2 Tbsp olive oil
  • 5 cloves garlic, minced
  • 1 shallot, diced
  • 2 Tbsp chopped fresh sage (~6 leaves) or 1 Tbsp dried, plus garnish
  • 1/8 tsp ground nutmeg
  • 2 cups chicken broth
  • 1⁄4 cup grated parmesan cheese, plus garnish
  • 1 cup silken tofu, cubed
  • 16oz protein pasta
  • Salt and pepper to taste
  • Garnishes: fresh sage, parmesan cheese, red pepper flakes, freshly cracked black pepperDirections
  1. Sauteé squash in olive oil in saucepan over medium heat until the squash is soft (use a fork to determine softness), about 15-20 minutes. Add garlic and shallot and cook until garlic is golden and shallot is translucent.
  2. Place squash mixture in a blender or food processor along with sage, nutmeg, chicken broth, cheese, and tofu. Add salt and pepper to taste. Blend on high until smooth and creamy.
  3. Cook pasta according to directions on box. Drain pasta and reserve 1 cup of pasta water after cooking.
  4. Put cooked pasta back into pot and add sauce. Add 1⁄2 cup pasta water and stir ingredients together. Add 2 Tbsp of pasta water until desired consistency is reached.
  5. Garnish with desired toppings and enjoy!


  • This recipe can be made vegan by omitting parmesan cheese and adding a sprinkle of nutritionalyeast and using vegetable broth in lieu of chicken broth!
  • Pasta will keep in the fridge for up to 4 days in the fridge.
  • Sauce will freeze well on its own for up to 2 months; make pasta whenever you’re ready to eat the sauce!

MACROS (per 1 cup)

Calories – 390 Carbohydrates – 55g Fat – 12g
Protein – 23g
Fiber – 8g
Sugar – 4g

Sodium – 132mg

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