Low Sodium Butternut Squash Sauce

low sodium butternut squash sauce recipe

Low Sodium Butternut Squash Sauce

Something about that roasted flavor that gets me everything time. By first roasting our squash we are able get a lovely roasted flavor in our sauce. Whenever I look for specialty sauces at the market, they are always very high in sodium in order to make the shelf life longer. That being said, let’s make our own low sodium butternut squash pasta sauce! I’de love to hear what you think of the recipe, if you give it shot make sure to comment below to let me know what you think!
5 from 1 vote
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High Potassium, Low Cal, Low Fat, Low Phosphorus, Low Protein, Low Sodium
Total Time: 1 hour
Servings: 8 servings


Calories:114 kcal
Carbs:14 g
Sodium:10 mg
Potassium:354 mg
Phosphorus:39 mg
Protein:1 g
Fiber:2 g


  • 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.

Full Nutrition

Nutrition Facts
Low Sodium Butternut Squash Sauce
Amount Per Serving (0.5 cup)
Calories 114 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 6g38%
Sodium 10mg0%
Potassium 354mg10%
Carbohydrates 14g5%
Fiber 2g8%
Sugar 4g4%
Protein 1g2%
Vitamin A 9980IU200%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 20mg24%
Vitamin E 2mg13%
Vitamin K 3µg3%
Calcium 51mg5%
Copper 1mg50%
Folate 27µg7%
Iron 1mg6%
Manganese 1mg50%
Magnesium 34mg9%
Phosphorus 39mg4%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

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