Healthy Brussels Sprouts & Butternut Squash Pasta Bowl

What makes one hearty dish deliver complete nutrition from vegetables, complex carbohydrates, and plant-based protein while satisfying comfort food cravings without requiring cream-based sauces or excessive cheese? The answer emerges in roasting autumn vegetables until caramelized that creates the Brussels sprouts & butternut squash pasta, transforming simple ingredients into restaurant-quality meal. This pasta recipe proves that wholesome eating becomes delicious when seasonal produce meets perfectly cooked noodles and aromatic seasonings. The Brussels sprouts & butternut squash pasta delivers perfect harmony where nutty roasted vegetables meet al dente pasta and savory garlic, allowing each component to contribute distinct texture and flavor that creates satisfying bowl suitable for weeknight dinners or special gatherings throughout cooler months.

Ingredients List

For this Brussels sprouts & butternut squash pasta you’ll need fresh vegetables, whole grain pasta, garlic, and Parmesan that creates colorful, nutrient-dense dish with complex flavor profile.

For the Vegetables:

• 1 pound Brussels sprouts, trimmed and halved
• 2 cups butternut squash, peeled and cubed (1-inch pieces)
• 3 tablespoons olive oil, divided
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (optional)

For the Pasta:

• 12 ounces whole wheat pasta (penne, rigatoni, or fusilli)
• 4 garlic cloves, minced
• 1/2 cup reserved pasta water
• 2 tablespoons unsalted butter
• 1/4 cup grated Parmesan cheese
• 2 tablespoons fresh sage leaves, chopped
• 1 tablespoon fresh lemon juice

For Garnish:

• 1/4 cup toasted pumpkin seeds (pepitas)
• Extra Parmesan cheese for serving
• Fresh parsley, chopped
• Lemon zest

Timing

This Brussels sprouts & butternut squash pasta requires moderate preparation with roasting time being the lengthiest component for achieving caramelized perfection:

• Prep time: 15 minutes
• Roasting time: 25 minutes
• Cooking time: 12 minutes (for pasta)
• Total time: 52 minutes

Step-by-Step Instructions

Step 1: Prepare and Roast Vegetables

Preheat oven to 425°F and line large baking sheet with parchment paper. Toss halved Brussels sprouts and cubed butternut squash with 2 tablespoons olive oil, salt, pepper, smoked paprika, and optional red pepper flakes. Spread in single layer without overcrowding and roast for 25 minutes, stirring halfway through. Proper spacing allows vegetables to caramelize rather than steam, creating essential nutty sweetness in your Brussels sprouts & butternut squash pasta.

Step 2: Cook the Pasta

While vegetables roast, bring large pot of salted water to rolling boil and cook pasta according to package directions until al dente. Reserve 1 cup pasta cooking water before draining, as starchy liquid helps create silky coating that binds sauce to noodles without heavy cream.

Step 3: Sauté Garlic and Sage

Heat remaining tablespoon olive oil and butter in large skillet over medium heat. Add minced garlic and chopped sage, cooking for 1-2 minutes until fragrant but not browned. Aromatics infuse butter with flavor foundation that elevates entire Brussels sprouts & butternut squash pasta dish from simple to sophisticated.

Step 4: Combine and Toss

Add drained pasta to skillet along with roasted vegetables, tossing to combine. Pour in reserved pasta water gradually, stirring constantly until creamy consistency forms. Add Parmesan cheese and lemon juice, tossing until cheese melts and coats everything evenly for cohesive, flavorful finish.

Step 5: Garnish and Serve

Transfer pasta to serving bowls and top with toasted pumpkin seeds, extra Parmesan, fresh parsley, and lemon zest. Adding crunchy seeds and fresh elements just before serving provides textural contrast and brightness that balances rich, roasted flavors in your Brussels sprouts & butternut squash pasta bowl.

Nutritional Information

For a serving of this Brussels sprouts & butternut squash pasta, you’ll receive balanced meal that provides fiber, vitamins, and sustained energy with wholesome ingredients:

• Calories: 425 per serving
• Carbohydrates: 62g
• Dietary fiber: 11g
• Total sugars: 6g
• Protein: 16g
• Total fat: 14g
• Saturated fat: 4g
• Monounsaturated fat: 7g
• Cholesterol: 15mg
• Sodium: 485mg
• Potassium: 785mg
• Vitamin A: 180% daily value
• Vitamin C: 145% daily value
• Vitamin K: 240% daily value
• Folate: 25% daily value
• Iron: 20% daily value
• Calcium: 15% daily value

Healthier Alternatives for the Recipe

Transform your Brussels sprouts & butternut squash pasta into a healthier version with these modifications that reduce calories and boost nutritional density while maintaining satisfying flavor:

• Zucchini noodles blend: Replace half the pasta with spiralized zucchini for lower carbohydrate, higher vegetable content
• Chickpea pasta: Use legume-based pasta for increased protein and fiber with similar texture to traditional noodles
• Nutritional yeast: Substitute Parmesan with nutritional yeast for dairy-free, vitamin B12-rich alternative
• Coconut oil roasting: Replace olive oil with coconut oil for different fatty acid profile and subtle sweetness
• Whole grain boost: Choose quinoa pasta or brown rice pasta for gluten-free option with complete protein
• Reduced butter: Use vegetable broth instead of butter for sautéing garlic to eliminate dairy and reduce saturated fat
• Cashew cream: Add blended cashew cream for luxurious texture without dairy products
• Extra vegetables: Double the vegetables and reduce pasta portion for lower calorie density with more nutrients

Serving Suggestions

Elevate your Brussels sprouts & butternut squash pasta experience with these ideas that transform simple bowl into complete meal or impressive dinner party offering:

• Serve with crusty whole grain bread for soaking up flavorful pasta water sauce
• Top with grilled chicken breast or pan-seared salmon for additional protein
• Pair with simple arugula salad dressed with lemon vinaigrette for fresh contrast
• Add crispy prosciutto or bacon bits for smoky, salty element that complements vegetables
• Garnish with burrata or fresh mozzarella for creamy, luxurious finish
• Serve in individual gratin dishes topped with breadcrumbs and broiled for crispy topping
• Accompany with roasted garlic bread and white wine for elegant dinner presentation
• Pack in meal prep containers with extra Parmesan and lemon wedges for work lunches

Common Mistakes to Avoid

Master this Brussels sprouts & butternut squash pasta by avoiding these pitfalls that compromise texture, flavor development, and overall success of your autumn-inspired dish:

• Overcrowding the pan: Too many vegetables on one sheet causes steaming instead of roasting, preventing caramelization that creates depth
• Undercooking Brussels sprouts: Raw or undercooked sprouts taste bitter and lack the nutty sweetness that proper roasting develops
• Overcooking pasta: Mushy noodles absorb too much sauce and create heavy texture instead of al dente bite
• Discarding pasta water: Starchy cooking liquid is essential for creating creamy sauce without heavy cream
• Cold vegetables: Adding cold roasted vegetables to hot pasta cools everything down and prevents proper sauce emulsification
• Skipping the lemon: Acid brightens rich, roasted flavors and prevents Brussels sprouts & butternut squash pasta from tasting flat
• Wrong squash cuts: Pieces larger than 1-inch don’t cook through while Brussels sprouts burn at edges

Storing Tips for the Recipe

Preserve the freshness of your Brussels sprouts & butternut squash pasta with these strategies that maintain texture and prevent sogginess for successful meal preparation:

• Refrigerator storage: Store in airtight container for up to 4 days, though vegetables may soften slightly upon reheating
• Separate storage: Keep roasted vegetables and cooked pasta separate if meal prepping for better texture retention
• Reheating method: Add splash of water or broth when reheating to restore moisture and prevent drying
• Microwave technique: Heat in 30-second intervals, stirring between, to ensure even warming throughout
• Stovetop revival: Reheat in skillet with butter and splash of pasta water for refreshed, restaurant-quality result
• Freeze components: Freeze roasted vegetables separately for up to 3 months, though pasta doesn’t freeze well
• Fresh garnish: Add fresh Parmesan, herbs, and pumpkin seeds only when serving for optimal texture

Conclusion

This Brussels sprouts & butternut squash pasta combines caramelized autumn vegetables with whole grain noodles, creating satisfying meal through simple roasting and tossing. The recipe proves that healthy eating becomes effortless when seasonal produce meets quality ingredients. Whether serving weeknight family dinner or hosting friends, this colorful pasta bowl adds nutritious element that delivers comfort and impressive flavors.

Ready to create this autumn-inspired pasta bowl? Try this Brussels sprouts & butternut squash pasta today and share your experience in the comments below. We’d love to hear how this became your fall favorite or what creative variations you discovered!

FAQs

Can I make Brussels sprouts & butternut squash pasta ahead of time? Roast vegetables up to 2 days ahead and store separately, cooking pasta fresh when ready to serve for best texture.

What if I don’t like Brussels sprouts? Substitute with broccoli florets, cauliflower, or kale for similar nutritional benefits and texture in the finished dish.

Can I use pre-cut butternut squash? Yes, pre-cut squash saves significant prep time and works perfectly, just ensure pieces are uniform 1-inch cubes.

How do I prevent butternut squash from burning? Cut into uniform pieces and flip halfway through roasting to ensure even caramelization without burnt edges.

Can I make this Brussels sprouts & butternut squash pasta vegan? Yes, omit Parmesan and butter, using nutritional yeast and olive oil for equally delicious dairy-free version.

Can I use frozen Brussels sprouts? Fresh Brussels sprouts roast better, but thawed, well-dried frozen sprouts work in emergency with slightly longer roasting time.

How do I know when vegetables are done roasting? Brussels sprouts should be golden brown with crispy edges and squash should be tender when pierced with fork.