Butternut Squash Noodles


Butternut squash noodles make a great low-carb stand-in for pasta or can be an easy side dish that complements just about everything. We kept this recipe simple with just a hint of fresh thyme and savory Parmesan cheese. Look for fresh or frozen butternut squash noodles or spiralize them yourself using the long, thin neck of a large squash.

Prep Time:
15 mins
Total Time:
15 mins
6 servings


  • 1 tablespoon extra-virgin olive oil

  • 2 large cloves garlic, minced

  • 5 cups spiralized butternut squash noodles (from 1 large squash, or from 2 12-ounce packages frozen spiralized butternut squash noodles, thawed)

  • ½ teaspoon salt

  • ¼ teaspoon crushed red pepper

  • 2 teaspoons chopped fresh thyme

  • ¾ cup shaved Parmesan cheese


  1. Heat oil in a large skillet over medium heat. Add garlic; cook, stirring often, until aromatic and slightly softened, about 2 minutes. Add squash, salt and crushed red pepper; cook, tossing the mixture occasionally, until the noodles are softened, 8 to 10 minutes. Stir in thyme.

  2. Divide the noodles evenly among 6 bowls; top with cheese. Serve immediately.

Nutrition Facts (per serving)

132 Calories
5g Fat
20g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 132
% Daily Value *
Total Carbohydrate 20g 7%
Dietary Fiber 6g 20%
Total Sugars 3g
Protein 5g 9%
Total Fat 5g 7%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Vitamin A 19198IU 384%
Vitamin C 27mg 30%
Folate 33mcg 8%
Sodium 381mg 17%
Calcium 159mg 12%
Iron 1mg 7%
Magnesium 54mg 13%
Potassium 510mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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