October is National Pasta Month! Celebrate one of the world’s favorite forms of carbs with this creamy and decadent tasting Butternut Squash Caulfredo. Made from a creamy blend of cauliflower and butternut squash, it’s the ultimate comfort food for those cool fall nights.


Q: What do you call a pasta sauce that tastes like Alfredo but is secretly filled with vegetables…?


Butternut Squash "Caulfredo" | The ultimate fall comfort food that you can feel good about! www.bytesizednutrition.com


A: An IMPASTA! * Ba-dum-tsshhhhh *

I’ll be here all night, folks. 

But seriously… this right here is the impasta of all impastas. It’s creamy, dreamy and full of fettuccine. And best of all, it’s made almost entirely out of VEGETABLES. Impastable, you say? I’m alfredo not.

I could keep going with the food puns, but something tells me I butternut.

Oops, there I go again. Can’t stop, won’t stop.


Butternut Squash "Caulfredo" | The ultimate fall comfort food that you can feel good about! www.bytesizednutrition.com


If you’ve ever tried cauliflower “Alfredo” sauce in the past, then you know just how magical it is. And if you haven’t, then prepare to be amazed. According to my #1 taste tester (aka Kyle), “it tastes like Alfredo sauce…”.  And that’s coming from the guy who absolutely loves Fettuccine Alfredo. Just saying. 

Since I’m currently crushing on all things autumn, it was only natural that I put a fall twist on one of my favorite pasta sauces. And I’m so glad I did. This Butternut Squash “Caulfredo” sauce is downright delicious… and highly addictive. As in, don’t be surprised if when you find yourself repeatedly reaching for spoonfuls while waiting for your pasta to cook (just be sure to leave enough for your pasta).



Oh, and did I mention that this sauce can be thrown together in about 30 minutes? (Okay, maybe a little more depending on how long it takes you to chop up your butternut squash.) Who needs canned sauce?!


Butternut Squash "Caulfredo" | The ultimate fall comfort food that you can feel good about! www.bytesizednutrition.com


Go ahead and toss this sauce with with your favorite pasta or use it as a base for pizza… the PASTABILITIES are endless! But no matter how you choose to use it, I guarantee that this sauce will squash all of your comfort food cravings on those cool fall nights.

Bon Appetit!


Butternut Squash "Caulfredo"
Serves 6
Made from a creamy blend of cauliflower and butternut squash, this Butternut Squash "Caulfredo" is the ultimate (healthy!) comfort food for cool fall nights
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Cook Time
30 min
Cook Time
30 min
  1. 1/4 cup onion, diced
  2. 2 garlic cloves, minced
  3. 1/2 tbsp unsalted butter
  4. 1/2 medium cauliflower, chopped (approx. 2 cups)
  5. 2 cups butternut squash, cubed
  6. 1/4 cup parmesan, freshly grated
  7. 3 tbsp milk
  8. 1/8 tsp black pepper
  9. pinch of nutmeg
  10. salt to taste (optional)
  11. 12 oz. whole wheat fettuccine (or other type of noodle)
  1. In a large saute pan, melt butter over medium-low heat. Add the onion and saute, stirring occasionally, until translucent (about 5 minutes). Add the garlic and cook an additional minute, stirring frequently. Remove from heat and set aside.
  2. Bring about 1" of water to a boil in a large pot. Place cauliflower and squash in a steamer basket, set over boiling water, cover, and steam until veggies are very soft (about 15 min).* Remove from heat and set aside to cool for 5-10 minutes.
  3. Meanwhile, bring a large pot of water to a boil and cook pasta according to package. Drain and set aside.
  4. Transfer cauliflower, squash, onions and garlic to a high-speed blender (depending on the size of your blender, you may have to do this step in batches). Add parmesan cheese, milk, black pepper and nutmeg. Blend until smooth and creamy.
  5. Serve hot over pasta. If sauce starts to dry out, add a few drops of water, milk, or olive oil. Optional: top pasta with chicken and/or broccoli.
  1. * If you don't have a steamer basket, you can steam the veggies in a large frying pan filled with about 1/4" of water (covered) until soft.
  2. Makes 2 1/2 cups of sauce. Depending on how much sauce you prefer on your pasta, you may end up with leftovers.
  3. This sauce also works great as a base for pizza or on top of vegetables!
Adapted from Roasted Garlic Cauliflower Alfredo Sauce
Byte Sized Nutrition http://bytesizednutrition.com/


Butternut Squash "Caulfredo" | The ultimate fall comfort food that you can feel good about! www.bytesizednutrition.com

31 Comments on Butternut Squash Caulfredo

    • Haha thanks Allie! Glad someone finds my ridiculous sense of humor amusing 😉 Let me know what you think if you give it a try!

    • Haha “guess the secret ingredient” is a game we play quite often around here! But only after the boyfriend has already eaten it, of course 😉

  1. So I made this last night and I wanted to give folks who have never made a “Caulfredo” sauce a little advice:

    1) Cut the Squash and Cauliflower in quite small bits. Mine were not small enough and I needed them to cook more and be softer.

    2) I also found 3 TB of milk was not enough to make it sauce-like. I ended up using about 5 TB to get it to a point where it could blend easily.

    3) Speaking of which, I ended up having to add the milk to the veggie mixture to be blended and to get it as smooth as possible.

    All in all, it was EXTREMELY tasty and I am glad to have added this to my recipe box.

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