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Change up pasta night with this lighter version of alfredo (with a twist).

Nothing hits the spot quite like a warm plate of pasta dripping in creamy alfredo sauce. But if you’re looking for something lighter, this version delivers, without sacrificing taste. This tasty meal features a cozy season favorite you’re probably not expecting — butternut squash.


  • 1 lb. whole wheat pasta (penne, elbows, linguine)
  • 4 cups frozen winter squash puree or 5 cups fresh cubed squash, steamed
  • 1 cup 1% milk
  • ¾ cup grated Parmesan cheese
  • ¾ tsp. nutmeg
  • 1 tsp. salt
  • ½ tsp. pepper
  • Grated parmesan cheese for garnish

Makes 8 servings. 


  1. Cook the pasta according to directions on the box and set aside.
  2. Steam the squash or thaw the frozen squash puree.
  3. In a large food processor or blender, blend together the squash, cheese, milk, nutmeg, salt and pepper. Season to taste and add more milk if needed.
  4. In a large saucepan, combine the sauce and pasta. Stir to coat.
  5. Sprinkle with fresh Parmesan before serving.

Optional serving ideas

  • Toss with fresh sage, rosemary, thyme, garlic or basil.
  • Top with sautéed tofu, white beans, grilled chicken or shrimp.
  • Add sautéed fresh spinach, kale or mushrooms.


Next steps: 

Looking for more? Explore our dietitian-approved recipes