This Butternut Squash Almond Protein Pasta is comfort and nourishment — creamy, golden, and subtly sweet with protein‑rich inspired by Eating Bird Food’s signature wellness‑first approach. The roasted squash blends into a velvety sauce enriched with almond butter, light and energizing. It’s autumn pasta with a modern, health‑conscious twist: warm, cosy and deeply satisfying without ever weighing you down.
Great for meal prep.
Prep 15 minutes Cook 25 minutes Serves 4
Ingredients
3 cups roasted butternut squash (cubed)
1 tbsp olive oil
1 small yellow onion, diced
3 cloves garlic, minced
1/2 cup unsweetened almond butter
1 1/4 cups vegetable broth
1/4 cup grated Parmesan
1/2 tsp sea salt
1/4 tsp black pepper
340 g pasta of choice (penne, rigatoni, or fusilli)
1/4 cup fresh basil or parsley, chopped
2 tbsp toasted almonds or pumpkin seeds, for garnish
Instructions
- Cook the pasta
Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve 1/2 cup of pasta water, then drain. - Sauté aromatics
In a large skillet, heat olive oil over medium. Add onion and cook until softened, about 5 minutes. Add garlic and cook 1 minute more. - Blend the sauce
Transfer sautéed onion and garlic to a blender. Add roasted squash, almond butter, broth, nutritional yeast or Parmesan, salt, and pepper. Blend until smooth and creamy. - Warm the sauce
Pour the sauce back into the skillet over low heat. Add a splash of pasta water if needed to loosen the texture. - Combine
Add cooked pasta to the skillet and toss until evenly coated in the creamy squash‑almond sauce. - Finish and serve
Top with fresh herbs and toasted almonds or pumpkin seeds. Serve warm.
Beauty Benefits
This dish is a beauty‑nutrition gem — the kind of recipe your audience loves because it tastes decadent but works hard behind the scenes.
- Beta‑Carotene (butternut squash) Supports collagen production, brightens the complexion, and helps maintain smooth, even skin tone.
- Vitamin E (almonds + olive oil) A powerful antioxidant that protects skin from environmental stress, supports elasticity, and helps maintain a soft, supple texture.
- Healthy Fats (almond butter + olive oil) Nourish the moisture barrier, reduce transepidermal water loss, and help skin stay plump and hydrated — especially important as temperatures drop.
- Plant Protein (almonds + pasta choice) Supports hair strength, nail growth, and overall tissue repair. Almond protein is particularly beneficial for maintaining healthy keratin structures.
- Magnesium (almonds) Helps regulate stress hormones, which can reduce inflammation‑related skin issues and promote a more balanced complexion.
- Hydration Support (squash + broth) Water‑dense vegetables contribute to internal hydration, giving skin a subtle dewy lift.
Health Benefits
This pasta is nutrient‑dense, balanced, and ideal for wellness‑focused cooking.
- High in Fibre → supports digestion and stabilises blood sugar
- Protein‑Forward → thanks to almond butter and optional high‑protein pasta
- Anti‑Inflammatory → squash, herbs, and olive oil work together to reduce inflammation
- Heart‑Healthy Fats → almonds and olive oil support cardiovascular health
- Blood Sugar Friendly → the natural sweetness of squash is gentle and slow‑release
- Energising → perfect for lunch or dinner without post‑meal sluggishness
Substitutions
Flexible, pantry‑friendly, and easy to tailor.
Dairy‑Free
- Use nutritional yeast instead of Parmesan
- Add a splash of coconut milk for extra creaminess
Nut‑Free
- Replace almond butter with sunflower seed butter or tahini
- Use hemp hearts for added protein
Gluten‑Free
- Choose chickpea, lentil, or brown rice pasta
Higher Protein
- Use chickpea or lentil pasta
- Add white beans to the sauce before blending
- Stir in unflavoured collagen (if not vegan)
Flavour Variations
- Add chilli flakes for heat
- Add sage or rosemary for deeper autumn notes
- Add a splash of apple cider vinegar for brightness
Storage
This pasta stores beautifully and reheats like a dream.
- Fridge: Store for 3–4 days in an airtight container. The sauce may thicken slightly — just add a splash of water or broth when reheating.
- Freezer: Freeze the sauce (not the pasta) for up to 3 months. Tip: Freeze in small jars for quick weeknight meals.
- Reheating: Warm gently on the stove over low heat. Add water, broth, or a touch more almond butter to restore creaminess.
- Meal Prep Tip: Cook pasta fresh each time for best texture, but batch the sauce for effortless weekday cooking.
