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Keto Garlic Parmesan Butternut Squash Noodles Recipes

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I always get excited about finding new and delicious ways to satisfy those carb cravings without blowing my keto goals. Staying on track with a low-carb diet can be tricky, especially when you miss those familiar comfort foods. We all have those days where we miss the comforting warmth of a bowl of pasta, right? This Garlic Parmesan Butternut Squash Noodles recipe has become a lifesaver and a staple in my kitchen! It's the perfect way to enjoy a satisfying, flavorful meal without the guilt.

Garlic Parmesan Butternut Squash Noodles on a white plate.

Plus, with the holiday season  approaching, butternut squash is such a classic fall vegetable with amazing health benefits like beta carotene, fiber, and other essential nutrients. If you want to try different squash varieties, acorn squash or delicata squash also work well in this recipe!

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This recipe couldn't be easier to make. It has that satisfying texture that's sometimes hard to find with veggie-based noodles, and the nutty flavor from the pine nuts and Parmesan is just delicious. Best of all, it won't leave you feeling heavy afterward – a bonus for staying on track with a high-fat diet like keto! For a touch of extra richness, try stirring in a little heavy cream or coconut milk at the end. You will love this keto side dish.

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Garlic Parmesan Butternut Squash Noodles , served on a square white plate with a fork on a wooden table.

Garlic Parmesan Butternut Squash Noodles

  • Prep Time: 10 minutes
  • Cook Time: 10-15 minutes
  • Servings: 4
  • 5-6 grams of net carbs


  • 2 Tbsp. olive oil or avocado oil
  • ½ medium onion, chopped
  • 2 tsp. minced garlic
  • 2 cups butternut squash noodles (fresh or frozen)
  • 2 Tbsp. pine nuts
  • ⅓ cup grated Parmesan cheese
  • Optional: 2-3 Tbsp. heavy cream or coconut cream for extra richness
  • Optional: pinch of cayenne pepper
Diced onions frying in oil in a black skillet.
Spiralized squash noodles sautéing in a pan with diced onions and garlic, viewed up close.
Adding pine nuts to skillet.
A blue measuring cup holds grated garlic parmesan cheese over a skillet of sautéed squash.
Sautéed spiralized  butternut squash noodles in a frying pan, seasoned with herbs.


  1. Heat the oil in a skillet over medium heat.
  2. Add the onions and cook until softened and slightly translucent.
  3. Add the garlic and cook for another 30 seconds, just until fragrant.
  4. Toss in the butternut squash noodles and cook until they reach a crisp-tender texture. (Cooking time will depend on how thick your noodles are.)
  5. Sprinkle in the nuts and half of the Parmesan cheese. Give it a good stir and let it cook for another minute or two.
  6. Serve immediately with the remaining Parmesan cheese sprinkled on top.
Close-up of Garlic Parmesan Butternut Squash Noodlesin a black skillet.


  • Spice it up: Add a pinch of cayenne pepper or red pepper flakes for a little kick.
  • Creamy butternut squash noodles: Stir in 2-3 tablespoons of heavy cream, coconut cream, or even a touch of cream cheese for a richer sauce.
  • Butternut squash noodle latkes: Use these noodles as a base for keto latkes. Add an egg and a small amount of almond flour as a binder, then pan-fry until golden brown.
  • Get creative: Experiment with other additions! Try a sprinkle of roasted pumpkin seeds, crumbled goat cheese, or a drizzle of balsamic glaze... the options are endless.


  • Fresh herbs like basil, parsley, sage, or thyme would make an excellent addition at the end.
  • Feel free to add in your favorite cooked protein for a more substantial meal. Grilled chicken pairs especially well.
  • This is a fantastic base recipe, experiment with different flavors!
  • To make this recipe dairy-free, leave out the Parmesan cheese or use a plant-based substitute.
  • Storing leftovers? These noodles keep well in an airtight container in the fridge for 3-4 days. You can also freeze them in freezer-safe containers.
  • Roasting Your Own roasted butternut squash? It's Easy!
    1. Preheat: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
    2. Prep the squash: Cut your butternut squash in half lengthwise. Scoop out the seeds and stringy bits (save the seeds for roasting later if you like!).
    3. Season:  Drizzle the cut sides of the squash with olive oil, then sprinkle with salt and pepper. You can also add other seasonings like garlic powder or your favorite spice blends.
    4. Roast: Place the squash, cut-side down, on the baking sheet. Roast for 35-45 minutes, or until the squash is tender when pierced with a fork.
    5. Let Cool: Allow the squash to cool slightly before scooping out the flesh for your noodles.
A square white plate filled with squash noodles garnished with parsley and grated Parmesan cheese, on a wooden board with a gray cloth underneath.

Serving Suggestions

  • Add Protein: Top your noodles with grilled shrimp, pan-seared scallops, or leftover shredded chicken for an extra boost of protein. Perfect for the low carb diet.
  • Salad Upgrade: Add a handful of these noodles to a bed of arugula or spinach, and toss with your favorite vinaigrette for a satisfying and flavorful salad.
  • Brunch Idea: Feeling adventurous? Top a serving of these noodles with a poached egg and a sprinkle of crispy bacon for a delicious keto brunch!

Meal Prep Tips

  • Make it ahead: Roast your squash and cook the noodles in advance, then store them separately in the refrigerator. Assemble and heat through when you're ready to eat!
  • Double the recipe: This dish freezes well for easy lunches or dinners down the road. Freeze in individual portions for grab-and-go convenience.


  • Can I use other types of squash for this easy recipe? Yes! While butternut squash has a lovely sweetness, you can experiment with zucchini noodles or other types of winter squash if you prefer.
  • How long will the leftovers keep? Your noodles should stay fresh in the refrigerator in an airtight container for about 3-4 days.
  • Can I freeze this recipe? Yes, you can freeze the cooked butternut squash noodles in freezer-safe containers for later.
  • Is butternut squash keto-friendly? Butternut squash is considered a low-carb vegetable and can be enjoyed in moderation on a keto diet. One cup of cooked butternut squash provides around 16 grams of carbs, with about 4 grams of that being fiber.
Sautéed spiralized butternut squash noodles in a frying pan, seasoned with herbs.


This Garlic Parmesan Butternut Squash Noodles recipe is a simple and delicious way to enjoy a satisfying, keto-friendly meal that feels way more indulgent than it is! It's a perfect side dish or light main course and comes together in minutes with minimal effort. Plus, those leftovers are a lifesaver on busy days! This makes a delicious butternut squash recipe side dish for roasted chicken or fish. Or, bulk it up with your favorite protein and a few leafy greens for a hearty and satisfying keto lunch bowl. If you're looking for more keto-friendly meals, let me know in the comments!

Yield: 4

Garlic Parmesan Butternut Squash Noodles

Garlic Parmesan Butternut Squash Noodles on a white plate.

Enjoy a guilt-free, keto-friendly twist on pasta with this flavorful Garlic Parmesan Butternut Squash Noodles recipe. Satisfying, healthy, and delicious!

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 2 Tbsp. Olive oil
  • ½ Medium onion chopped
  • 2 tsp. Minced garlic
  • 2 C. Butternut squash noodles
  • 2 Tbsp. Pine nuts
  • ⅓ C. Parmesan cheese grated


    Place the oil in a skillet over medium heat on the stove.
    Add the onions, and saute until becoming tender.
    Stir in the garlic, and saute another 30 seconds.
    Mix in the noodles, and saute until they become crisp tender.
    Sprinkle in the pine nuts and ½ of the Parmesan cheese. Saute for another minute or two, and serve with the remaining parmesan as garnish.

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