If you’re looking for a healthy, low-carb alternative to traditional pasta, butternut squash noodles are a fantastic choice. They’re naturally sweet, packed with vitamins, and easy to prepare. In this article, I’ll walk you through everything you need to know about how to cook butternut squash noodles, plus share tips and tasty ideas to make your meal shine.
Why Choose Butternut Squash Noodles?
Butternut squash noodles are more than just a trendy veggie spiral-they offer several benefits:
– Low in calories and carbs, perfect for weight watchers or those managing blood sugar.
– Rich in fiber, which supports digestion and keeps you feeling full.
– Loaded with vitamins A, C, and K, plus potassium and manganese for overall health.
– Versatile and colorful, they add a vibrant orange hue and subtle sweetness to any dish.
How to Make Butternut Squash Noodles
Step 1: Prepare Your Butternut Squash
Start by peeling the butternut squash and cutting off the bulbous end (the part with seeds), as it’s difficult to spiralize due to its shape and seeds. Then cut the neck into manageable pieces for spiralizing or slicing.
Step 2: Spiralize or Slice
If you have a spiralizer, use the medium or large noodle blade to create long, curly noodles. If not, you can use a vegetable peeler to make thin ribbons or a sharp knife to cut long, thin strips. Just be sure the noodles are roughly uniform for even cooking.
Step 3: Cook the Noodles
There are two popular methods to cook butternut squash noodles:
– Sauté on the Stove: Heat 1-2 tablespoons of olive oil or butter in a large skillet over medium heat. Add minced garlic or onion for extra flavor if you like. Toss in the noodles, season with salt and pepper, and sauté for about 5-8 minutes, stirring frequently until they’re tender but still hold their shape. Avoid overcooking, or they’ll become mushy.
– Roast in the Oven: Preheat your oven to 400°F (200°C). Spread the noodles on a baking sheet, drizzle with olive oil or melted butter, season with salt and pepper, and roast for 8-10 minutes. Toss halfway through to ensure even cooking. The noodles should be tender and slightly golden.
Step 4: Serve and Enjoy
Once cooked, butternut squash noodles are ready to be served immediately. You can sprinkle them with freshly grated Parmesan cheese, chopped parsley, or fresh herbs for a burst of flavor.
Tips for Perfect Butternut Squash Noodles
– Don’t overcook: The noodles cook quickly and can go from tender to mushy fast. Aim for a fork-tender texture that’s easy to twirl but not falling apart.
– Season early: Season the noodles while cooking to enhance their natural sweetness and nutty flavor.
– Use kitchen tongs: When sautéing, tongs help toss the noodles gently without breaking them.
– Freeze raw noodles: If you want to freeze butternut squash noodles, do so before cooking to avoid sogginess after thawing.
Flavor Pairings and Serving Ideas
Butternut squash noodles are incredibly versatile and pair well with many sauces and toppings:
– Simple and classic: Toss with butter or olive oil, salt, pepper, and Parmesan cheese.
– Creamy sauces: Alfredo or mushroom cream sauces complement the squash’s sweetness beautifully.
– Hearty options: Add cooked chicken, shrimp, or sausage for a protein boost.
– Herbs and spices: Sage and cinnamon create a warm, aromatic flavor that enhances the squash.
– In salads or stir-fries: Use cold noodles in salads or add to vegetable stir-fries for a nutritious twist.
Quick Recipe: Garlic Sage Butternut Squash Noodles
– 4 cups spiralized butternut squash noodles
– 2 tsp olive oil, divided
– 2 tbsp fresh sage, chopped
– 2 tsp ground cinnamon
– Salt and pepper to taste
- Heat 1 tsp olive oil in a skillet over medium heat. Add noodles and cook 4-5 minutes, stirring often. Remove and keep warm.
- Add remaining olive oil, sage, and cinnamon to the skillet. Cook 2-3 minutes until fragrant.
- Return noodles to skillet, toss to coat, and season with salt and pepper. Serve immediately.
Butternut squash noodles make a colorful, healthy, and satisfying meal that’s easy to whip up any day of the week.
Enjoy your delicious, nutrient-packed noodles!