Penne pasta is tossed with a creamy butternut squash sauce, broccoli, and Parmesan cheese for an indulgent, gluten-free dinner. Enjoy all the richness of a traditional pasta dish without the saturated fat! It’s a heart-healthy dinner that satisfies those "creamy pasta" cravings.
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This dish reimagines comfort food by replacing heavy dairy with a nutrient-dense butternut squash puree that mimics the texture of a traditional cream sauce. By pairing fiber-rich broccoli with brown rice pasta, you create a satisfying, low-sodium meal that supports heart health.
Yes! You can freeze the blended sauce in an airtight container for up to 3 months. Thaw it overnight in the fridge and whisk well while reheating before tossing with pasta.
Yes, this recipe is dietitian-approved as diabetic-friendly. It uses complex carbohydrates from brown rice pasta and plenty of fiber from the squash and broccoli to help manage blood sugar levels.
Ensure the butternut squash is very tender before blending. If the sauce feels too thick, add an extra tablespoon of almond milk at a time until it reaches your desired "alfredo-like" consistency.
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Recipe yields 6 servings
Arrange the squash in the top basket of a steamer. Over high heat, steam the butternut squash, covered, for 12 minutes, or until tender. Set aside.
In a medium saucepan, combine the shallots, garlic, thyme and water and cook over medium heat, stirring occasionally, for 10 minutes, or until the shallots are tender.
In a blender, add the shallot mixture, squash, almond milk, nutritional yeast, vinegar, paprika, nutmeg, salt and black pepper. Cover and blend until the mixture is smooth.
Cook the pasta according to package directions, adding the broccoli for the last 5 minutes of cooking; drain.
In a large saucepan, combine the squash mixture and Parmesan cheese and cook over medium heat until the cheese is melted and the mixture is heated through. Add the drained pasta and broccoli and toss gently to coat. Serve topped with the chopped parsley, if using.
While brown rice penne is used for a gluten-free option, you can swap in whole-wheat penne or chickpea pasta for additional fiber and protein.
Unsweetened soy milk can be used in place of almond milk for a creamier consistency and higher protein content.
For a completely dairy-free or vegan version, replace the Parmesan cheese with extra nutritional yeast or a vegan Parmesan alternative.
If you don't have broccoli, this sauce pairs beautifully with steamed cauliflower, kale, or baby spinach.