Healthy Butternut Squash Sage Chicken Spaghetti

closeup of butternut squash sage chicken spaghetti covered with parmesan cheese in a white bowl.

Chicken spaghetti gets a cozy fall makeover in this creamy, healthy, butternut squash sage chicken spaghetti with Greek yogurt. It's easy to make with just one pot and a blender, and it's great for the whole family! (gluten-free option)


  • 1 large boneless, skinless chicken breast, cooked and cut into bite-sized pieces
  • 2 cups butternut squash, peeled and cubed (about 1/2 medium squash)
  • roughly 1 cup vegetable or chicken broth
  • 2 tbsp butter
  • 1/2 medium onion, diced
  • 2 cloves garlic, smashed
  • 2 tbsp fresh sage, chopped
  • 1/4 tsp sea salt
  • 1/4 tsp freshly cracked black pepper
  • 1/3 cup plain Greek yogurt
  • 8 oz whole wheat spaghetti
  • Freshly grated parmesan cheese, for serving


  1. Place butternut squash cubes in a medium saucepan. Add enough broth to just cover the squash (about 1 cup). Bring to a gentle boil and boil until soft, about 20 minutes.
  2. Carefully add squash and liquid to a blender. Set aside.
  3. Wipe out saucepan. Add butter, onion, garlic and sage. Heat over medium low heat, stirring, until onion becomes translucent, about 5 minutes. Add to blender with squash. Add yogurt, salt and pepper. Carefully blend until smooth.
  4. Meanwhile, cook spaghetti according to package directions. Drain, reserving 1 cup of the cooking water.
  5. Add pasta, squash mixture and chicken back to pasta pot. Stir to coat pasta with sauce, adding reserved pasta liquid as needed until you have the desired consistency. Heat over low heat to warm up if needed.
  6. Serve pasta sprinkled with freshly grated parmesan cheese.


  • Leftovers can be stored in an airtight container for 3-5 days.
  • Cook pasta only to al dente for the best texture.
  • Be careful when blending hot liquids. Open the top just slightly and cover with a dish towel to prevent pressure from building up. (Don't ask me how I know!)
  • If you have a little more time and only want to use one pot, you can cook the butternut squash, add it to the blender, wipe out the pot and use it to cook the onions, add those to the blender, then use the same pot for the pasta. This is my preferred method.

Ingredient substitutions:

  • For a vegetarian version, leave out the chicken.
  • For gluten-free, use your favorite gluten-free noodles.
  • Use any pasta shape you like in place of spaghetti.
  • If you don't have (or don't like) sage, try another fresh herb, such as thyme or rosemary.
  • Feel free to use sour cream or heavy cream in place of Greek yogurt if you'd like.

Keywords: butternut squash chicken spaghetti, healthy butternut squash pasta with chicken, healthy butternut squash chicken spaghetti