This butternut squash cottage cheese sauce is velvety, cozy, and naturally sweet with a savory twist. It tastes like fall in a bowl, but honestly, I make it all year. Cottage cheese makes it creamy and adds protein, while roasted butternut squash brings warmth, depth, and that rich golden color that looks as good as it tastes.
Why I Love This Recipe
This sauce started as a clean-out-the-fridge dinner. I had some leftover roasted squash and a half-tub of cottage cheese—blended them together, added garlic, and poured it over pasta. It’s now one of my favorite sauces to batch-cook. It feels indulgent but is secretly wholesome and high in protein.
Here’s why it’s a regular in my kitchen:
- 🎃 Sweet and savory with a cozy fall flavor
- 🧀 Super creamy without any cream
- 💪 High in protein and lower in fat
- ⏱️ Ready in under 30 minutes
- 🔄 Great for meal prep and leftovers
⏱️ Time & Servings
- Total Time: 25 minutes
- Servings: 4 (makes about 1½ cups of sauce)
📊 Macros (per ⅓ cup serving)
- Calories: 124
- Protein: 9g
- Fat: 5g
- Carbs: 10g
- Fiber: 2g
- Sugar: 3g
🔬 Why This Recipe Works (Quick Science)
- Roasted squash adds natural sweetness and body without needing cream or flour.
- Blended cottage cheese = silky smooth texture + protein punch.
- Garlic and seasoning cut the sweetness, balancing the sauce.
- Blending warm ingredients keeps it smooth and pourable.
Ingredients
- 1½ cups roasted butternut squash (cubed)
- 1 tbsp olive oil
- 2 cloves garlic, minced
- ¾ tsp salt
- ½ tsp black pepper
- 1 cup low-fat cottage cheese
- ¼ cup milk (any kind)
- Optional: ¼ tsp nutmeg or 1 tbsp Parmesan
How to Make Butternut Squash Cottage Cheese Sauce
1. Roast the Butternut Squash (If Not Already Roasted)
Toss cubed butternut squash with olive oil, a pinch of salt, and roast at 400°F for 25 minutes until soft and golden.
2. Sauté Garlic
In a pan, heat a little olive oil and sauté minced garlic for about 1 minute, just until fragrant.
3. Blend Squash, Garlic, and Cottage Cheese
Add roasted squash, sautéed garlic, cottage cheese, and milk to a blender. Blend until smooth.
4. Season and Blend Again
Add salt, pepper, and optional nutmeg or Parmesan. Blend again until creamy and well mixed.
5. Warm and Serve
Pour the sauce into a pan and heat gently for 2–3 minutes until warmed through.
🍽️ What to Serve With
This cozy sauce pairs perfectly with:
- 🍝 Pasta (rigatoni, penne, fettuccine)
- 🍗 Grilled chicken or turkey
- 🥬 Sautéed kale or spinach
- 🧄 Roasted garlic bread or flatbread
- 🍠 As a dip with sweet potato fries
🧾 Meal Plan Ideas
- Monday: Toss with chickpea pasta and roasted mushrooms
- Tuesday: Spoon over grilled chicken with wild rice
- Wednesday: Use as a base for butternut squash mac & cheese
- Thursday: Spread over flatbread with caramelized onions
- Friday: Mix into a grain bowl with quinoa, kale, and seeds
⚠️ Common Mistakes to Avoid
- Undercooking the squash: It should be fork-tender or the sauce won’t blend smooth
- Skipping the salt: Butternut squash is naturally sweet and needs seasoning for balance
- Using too much milk: Start with ¼ cup and add more if needed—you want it thick and creamy
- Boiling after blending: Cottage cheese can separate—just warm gently
❓ FAQ
Can I use canned squash or puree?
Yes! About 1½ cups of puree works great—just make sure it’s plain, not sweetened.
Can I use frozen squash?
Yep. Roast or steam it first until soft, then continue with the recipe.
Does it taste like cottage cheese?
Not at all. It just tastes creamy and cozy—like a squash Alfredo.
How long does it last?
Store in the fridge up to 4 days. Reheat gently before serving.
Can I freeze it?
Yes—freeze in portions. Thaw and blend again if it separates a bit.
✨ Enjoy!
This Butternut Squash Cottage Cheese Sauce is the perfect mix of comfort and nutrition. Creamy, satisfying, and full of flavor, it’s a recipe you’ll want to make again and again—especially on chilly nights. 🎃🧄🍝