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Low Sodium Butternut Squash Sauce

low sodium butternut squash sauce recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 8 servings
Calories 114kcal


  • 1 Butternut Squash
  • 1/4 cup Vegetable oil
  • 2 tbsp Garlic powder
  • 2 tbsp Rosemary chopped
  • 1/2 tsp Black pepper, fresh ground
  • 1 tbsp Brown sugar
  • 3 cup Vegetable broth Recipe based on salt-free homemade vegetable stock
  • Pinch of nutmeg


  • Preheat your oven to 400 degrees. Cover a large sheet pan with parchment paper. Cut the butter into a few small pieces.
  • Peel your squash, cut in half and remove the seeds. Chop into 1 inch cubes making sure to keep the pieces as close to the same size as you can to help with cooking everything evenly. Transfer squash to a large mixing bowl.
  • Add the oil, garlic, rosemary, and nutmeg to the bowl and toss to fully mix everything together evenly.

  • Poor your squash bits onto your parchment-lined sheet pan and roast for 45 minutes, or until squash is browned nicely. Make sure to toss the squash every 15 or so minutes.
  • After the squash is nice and browned, transfer to a food processor and add the sugar and vegetable stock.

    Blend until smooth.
  • Serve hot over cooked pasta with low sodium parmesan cheese.


Serving: 0.5cup | Calories: 114kcal | Carbohydrates: 14g | Protein: 1g | Fat: 7g | Saturated Fat: 6g | Sodium: 10mg | Potassium: 354mg | Fiber: 2g | Sugar: 4g | Vitamin A: 9980IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin C: 20mg | Vitamin E: 2mg | Vitamin K: 3µg | Calcium: 51mg | Copper: 1mg | Folate: 27µg | Iron: 1mg | Manganese: 1mg | Magnesium: 34mg | Phosphorus: 39mg | Selenium: 1µg | Zinc: 1mg
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