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Butternut Squash Noodle Recipe

Step aside carb-y pasta! We’re stir frying spriralized butternut squash noodles with butter, balsamic vinegar, soy sauce and garlic to make a delicious side dish in 10 minutes.

This one pan recipe is a snap if you buy pre-spiralized butternut squash noodles. Beyond simple, healthy and super tasty. 

sauteed butternut squash noodles in pan with spinach f

The first time I served this dish to my husband, he was playing Xbox with his friends from England. He turned off the microphone for a second and shouted down to me in the kitchen “are there any more of those noodles”? 🙂

This dish is like “noodles” but without the carbs – very low calorie. My husband can certainly benefit from less calories.

Butternut squash on its own is pretty bland.  The balsamic soy butter sauce adds yummy flavor and the baby spinach is a great way to include additional nutrients and beautiful color.  

Bottom line: This low carb,10 minute butternut squash noodles recipe is fast, easy, healthy, delicious and colorful. And a great alternative to noodle recipes, potatoes or rice.

What to serve with butternut squash noodles

As a side dish, I like to serve it with:  Marinated Pork Chops, Grilled Flank Steak, Lamb Sous Vide Lamb Chops, Sweet and Spicy Salmon or  Mediterranean-Style Marinated Chicken.

To turn it into a main dish, try adding grilled chicken, shrimp, steak or tofu.

Step by step instructions

raw spiralized butternut squash noodles, baby spinach, butter, garlic, soy, balsamic
Ingredients: spiralized butternut squash noodles, baby spinach, butter, balsamic vinegar, garlic, soy sauce, salt and pepper
balsamic butter soy sauce in pan
Cook all sauce ingredients in large skillet for a minute or two on medium-high heat.
butternut squash noodles added to pan
Add spiral butternut squash noodles and cook, stirring frequently for 3-4 minutes. This butternut squash is shaved like fettucine. 
sauteed butternut squash noodles in pan
When ‘noodles’ are tender (but still have a little bite), add chopped baby spinach.
sauteed butternut squash noodles in pan with spinach
Continue to stir fry for a minute until spinach is wilted. Taste and adjust seasonings, adding salt, pepper and a touch of maple syrup if you like.
butternut squash noodles in balsamic butter sauce in bowl
These butternut squash noodles are spiralized in the more common way.
chicken on top of butternut squash noodles in bowl
Add a protein like grilled chicken or tofu to complete the meal if you like. Or serve as a side dish.
plate of sauteed butternut squash noodles with spinach p

Tailor To Your Taste

  • Add some herbs like thyme or chives
  • If you like some heat, add a pinch of red pepper flakes.
  • Try garnishing the dish with chopped toasted walnuts or pecans for crunch
  • If you like a touch of sweetness, add a pinch of sugar or maple syrup.
  • If you can’t find spiralized squash, a great substitute is sweet potatoes or zucchini noodles.


  • Buy butternut squash already spiralized.  (If not available, you can spiralize your own.  The time on the recipe does not include spiralizing)


Where can I buy spiralized butternut squash?

Most mainstream grocery stores carried some version of spiralized squash. They look like thick orange spaghetti noodles. You may also see a ‘fettucine’ version in some of the pictures. They will both work fine. Some stores even carry frozen versions.

Is spiralized squash more expensive?

Buying pre-spiralized squash is more expensive, but it’s a good splurge (and huge time saver) if you can manage it for a healthy, great side dish. No peeling. No cutting. If you’ve every cut fresh butternut squash you will know it’s not easy.

Is butternut squash healthy?

Yes. According to healthline, butternut squash is an excellent source of provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium, and manganese. It’s low in calories and packed with fiber.

How can I spiralize my own butternut squash?

The best way is to use a spiralizer that you buy at the store. If you don’t have one, you can julienne the squash by hand or with a mandolin. Here’s a video on how to julienne squash. Alternatively use a julienne peeler or a regular vegetable peeler to shave strips off the squash.

Love butternut squash?

Try one of these other vegetarian recipes

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Butternut Squash Noodle Recipe

Step aside carb-y pasta! We're stir frying spriralized butternut squash noodles with butter, balsamic vinegar, soy sauce and garlic to make a delicious side dish in 10 minutes.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Side Dish
Cuisine: American, Vegetarian
Servings: 3 -4 side dishes
Author: Cheryl


  • 3/4 pound spiralized butternut squash, Note 1 approximately 4 cups
  • 4 cups fresh baby spinach, roughly chopped

Balsamic Butter Soy Sauce

  • 2 tablespoons butter
  • 1 tablespoon Balsamic vinegar good quality
  • 1/2 tablespoon soy sauce light or low sodium is fine
  • 1/2 teaspoon minced garlic 1 small clove
  • 1/4 teaspoon each, salt and black pepper (or to taste)
  • OPTIONAL: pinch sugar or maple syrup; 1 tablespoon chopped fresh herbs (thyme or chives)


  • MAKE SAUCE: In a medium skillet or wok, heat all the sauce ingredients on medium-high heat for 1 minute until fragrant.
  • STIR FRY: Add spiralized squash and stir fry, tossing frequently, for about 3-4 minutes just until tender but not too soft (it should still have a bite – al dente). Add chopped spinach and mix for another 30-60 seconds until wilted. Taste and adjust seasonings, adding salt, pepper and a teaspoon of maple syrup if desired. Serve immediately. Garnish with fresh herbs if you like.

Recipe Notes

  1. To spiralize butternut squash at home: Use a spiralizer if you have one to make vegetable noodles, following the manufacturers instructions. Another option is the julienne the squash with a mandolin as seen in this video
Nutrition values are estimates. 


Calories: 134kcal | Carbohydrates: 16g | Protein: 3g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 20mg | Sodium: 465mg | Potassium: 622mg | Fiber: 3g | Sugar: 4g | Vitamin A: 16038IU | Vitamin C: 35mg | Calcium: 94mg | Iron: 2mg
Tried this recipe?We’d love you to rate it above under ‘rate this recipe’ or in the comment section below. Thanks!

This recipe has been updated from 2017 with new information and images.

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