Heart Healthy Butternut Squash Lasagna

(5.0)
By Judy Capodanno
Updated 9/18/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Vegetarian
Heart Healthy Butternut Squash Lasagna
Photo Credit: iStock
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Indulgently creamy butternut squash lasagna is heart-healthy food at its best. Grated Romano cheese and nutmeg add enticing layers of taste to this classic comfort food turned protein powerhouse. This recipe is perfect for making ahead and freezes well, making it a go-to healthy comfort meal.

Total Time
120 minutes
Servings
12
Calories
250

What Makes This Heart Healthy Butternut Squash Lasagna Healthy

This lasagna is designed to be heart-healthy by focusing on nutrient-dense ingredients and smart cooking techniques. It prioritizes whole foods like butternut squash, uses unsaturated fats, and relies on herbs and spices for flavor instead of excess salt, making it both delicious and aligned with a heart-conscious diet.

Key Health Highlights

  • Low in Sodium: With only 248mg of sodium per serving, this recipe is a great choice for a low-salt diet, helping to manage blood pressure.
  • Good Source of Fiber: Each serving provides 4 grams of dietary fiber from butternut squash and whole wheat noodles, which supports digestive health and satiety.
  • Rich in Vitamin A: Butternut squash is an excellent source of Vitamin A (beta-carotene), an antioxidant important for vision and immune function.
  • Managed Saturated Fat: By using skim milk and a moderate amount of cheese, this recipe keeps saturated fat to just 4 grams per serving.
  • Plant-Based Protein: Offers 14 grams of high-quality vegetarian protein per serving, essential for muscle maintenance and overall health.

FAQs About Butternut Squash Lasagna

Yes, this version is very good for you. It's packed with vitamins from the squash, high in fiber and plant-based protein, and is specifically designed to be low in sodium and saturated fat, making it an excellent heart-healthy and diabetic-friendly option.

Absolutely. You can assemble the entire lasagna a day in advance. Cover it tightly with foil and refrigerate. When ready to bake, you may need to add 10-15 minutes to the initial covered baking time.

The key is to ensure your squash purée is thick, not watery. After simmering the squash, drain any excess liquid before blending. Additionally, letting the lasagna stand for at least 15 minutes after baking allows it to set and prevents it from being runny when served.

Yes, this lasagna freezes beautifully. For best results, freeze it after assembling but before baking. Cover it tightly with a layer of plastic wrap and then a layer of foil. It can be frozen for up to 3 months. To bake, you can either thaw it in the refrigerator overnight or bake it directly from frozen, adding at least 30-40 minutes to the baking time.

A simple green salad with a light vinaigrette is a perfect side dish to complement the creamy lasagna. Other great options include steamed green beans, roasted asparagus, or a side of crusty whole-grain bread.

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Ingredients

Recipe yields 12 servings

Directions

  1. Step 1

    Preheat oven to 375°. Heat the oil in a heavy large skillet over medium-high heat. Add the squash and toss to coat with the oil. Sprinkle with pepper. Pour the water into the skillet. Cover and simmer over medium heat until the squash is tender, stirring occasionally, about 30 minutes. Transfer the squash to a food processor or blender and blend until smooth. Season the squash purée, to taste, with black pepper. Set aside.

  2. Step 2

    In a heavy medium saucepan, melt the butter over medium heat. Add the flour and whisk for 1 minute. Gradually whisk in the milk. Increase the heat to medium-high and bring the mixture to a boil. Reduce the heat to medium and simmer, whisking often, until the sauce thickens slightly, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender. Add the basil and blend until smooth. Return the basil sauce to the sauce in the pan and whisk to blend. Season the sauce with pepper, to taste.

  3. Step 3

    Meanwhile, boil lasagna noodles in a large pot until just al dente, drain and set aside.

  4. Step 4

    Lightly coat a 13 x 9 x 2-inch glass baking dish with nonstick cooking spray. Spread 3/4 cup of the sauce over the prepared baking dish. Arrange 3 lasagna noodles on the bottom of the pan. Spread 1/4 of the squash purée over the noodles. Sprinkle with 1/2 cup mozzarella cheese. Drizzle 1/2 cup sauce over the noodles. Repeat layering 3 more times.

  5. Step 5

    Cover baking dish with foil and bake the lasagna for 40 minutes. Sprinkle the remaining 1/2 cup mozzarella and the Romano cheese over the lasagna. Continue baking, uncovered, until the sauce bubbles and the top is golden, 15 minutes longer. Let the lasagna stand for 15 minutes before serving.

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Nutrition Facts

Serving Size:
About 3/4 cup

250
Calories
7
g
Fat
20
mg
Cholesterol
248
mg
Sodium
35
g
Carbs
4
g
Sat. Fat
4
g
Fiber
14
g
Protein

Variations & Tips

  • For a richer flavor: Try roasting the butternut squash cubes at 400°F (200°C) until tender instead of simmering. This caramelizes the squash and deepens its flavor.
  • Add fresh sage: The flavor of sage pairs beautifully with butternut squash. Consider adding 1-2 tablespoons of fresh, chopped sage to the butter and flour mixture when making the sauce.
  • Use frozen squash: To save time, you can use a 2 lb bag of frozen butternut squash cubes. Thaw them completely and drain any excess water before simmering as directed in Step 1.

Serving & Storage Tips

  • Let it rest: Always let the lasagna stand for at least 15 minutes after removing it from the oven. This helps the layers set for cleaner slices.
  • Refrigerating: Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Reheating: Reheat individual slices in the microwave for 1-2 minutes or until hot. To reheat a larger portion, place it in an oven-safe dish, cover with foil, and bake at 350°F (175°C) for 20-25 minutes.

Ingredient Substitutions

While the recipe calls for mozzarella and Romano, you can substitute part-skim ricotta for half of the mozzarella to create an even creamier texture. A sprinkle of Parmesan can also be used in place of Romano.

For a nuttier flavor, you can use unsweetened almond milk or soy milk in the sauce, though it may be slightly thinner.

If whole wheat noodles are unavailable, you can use regular lasagna noodles or a gluten-free lasagna noodle variety. Adjust cooking time as needed based on package directions.

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