High-Protein Butternut Squash and Turkey Pasta

A comforting, nutrient-dense fall dinner featuring lean ground turkey, roasted butternut squash sauce blended with high-protein Greek yogurt, and chickpea pasta.

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As cool autumn air sets in, craving rich pasta dishes becomes a daily norm. Traditional cream sauces can leave you feeling sluggish, but this High-Protein Butternut Squash and Turkey Pasta offers the perfect balance. By combining naturally sweet, savory roasted butternut squash with high-protein Greek yogurt and lean ground turkey, you get a velvety, silky pasta sauce without heavy cream. Using chickpea pasta further boosts both protein and dietary fiber, delivering a comforting fall meal that keeps you full and energized.

Why This Recipe Works

• Naturally Creamy Sauce: Blending roasted squash with plain nonfat Greek yogurt gives a silky texture without heavy cream or flour.
• High Protein & Fiber: Lean 93% ground turkey paired with chickpea penne delivers 38g of protein and 8g of fiber per serving.
• Meal-Prep Friendly: The squash sauce holds up well in the refrigerator, making this a great option for packable work or school lunches.
• Balanced Fall Flavors: Fresh sage, nutmeg, garlic, and parmesan complement the natural sweetness of butternut squash.

Ingredients You'll Need

• Butternut Squash: 1 lb (about 3 cups) cubed butternut squash.
• Olive Oil: 1 tablespoon, divided.
• Lean Ground Turkey: 1 lb 93/7 lean ground turkey.
• Pasta: 8 oz chickpea penne pasta.
• Garlic: 3 cloves minced, plus 2 whole peeled cloves.
• Yellow Onion: 1/2 medium yellow onion, finely diced.
• Chicken Broth: 1/2 cup low-sodium chicken broth.
• Greek Yogurt: 1/2 cup plain nonfat Greek yogurt.
• Parmesan Cheese: 1/3 cup freshly grated parmesan.
• Fresh Sage: 1 tablespoon finely chopped.
• Seasonings: 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/8 teaspoon ground nutmeg.

Equipment Needed

• Baking sheet lined with parchment paper
• High-speed blender or food processor
• Large stockpot for boiling pasta
• Large deep skillet or Dutch oven

Step-by-Step Instructions

1. Roast Squash and Garlic

Preheat oven to 400°F (204°C). Toss cubed butternut squash and 2 whole peeled garlic cloves with 1/2 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spread on a lined baking sheet and roast for 25 minutes until tender and caramelized at the edges.

2. Cook Pasta

Bring a large pot of salted water to a boil. Cook 8 oz chickpea penne pasta to al dente according to package directions. Reserve 1/2 cup pasta water before draining.

3. Brown Turkey and Aromatics

Heat remaining olive oil in a large deep skillet over medium-high heat. Add onion and cook for 3 minutes. Add ground turkey, minced garlic, and sage. Cook for 6–8 minutes until no pink remains and the internal temperature reaches 165°F (74°C).

4. Blend Butternut Squash Sauce

Transfer roasted squash and garlic to a blender. Add chicken broth, Greek yogurt, parmesan, nutmeg, remaining salt, and pepper. Blend until smooth. Add a little reserved pasta water if needed.

5. Combine Pasta and Sauce

Reduce skillet heat to low. Pour the blended squash sauce into the skillet with the browned turkey. Stir and warm gently for 1–2 minutes.

6. Toss and Serve

Add cooked chickpea penne and toss gently until evenly coated. Garnish with parmesan and fresh sage.

Cooking Tips & Troubleshooting

• Prevent Greek Yogurt Curdling: Use room-temperature yogurt and avoid boiling the sauce after adding it.
• Watch the Chickpea Pasta: Check the pasta 1–2 minutes before the package cooking time.
• Roasting Equals Flavor: Roasting concentrates the natural sweetness of the squash and creates a richer sauce.

Substitutions & Variations

• Protein Alternatives: Lean ground chicken or turkey sausage can replace the ground turkey. For another option, try our Keto Creamy Garlic Mushroom Chicken.
• Dairy-Free Option: Use plain unsweetened dairy-free yogurt or dairy-free cream cheese and nutritional yeast instead of parmesan.
• Squash Swap: Frozen cubed butternut squash can be used. Canned pumpkin puree can also work in a pinch.

Storage & Meal Prep

This dish holds up well, making it useful for packable work or school lunches.

• Refrigeration: Store in airtight containers for up to 4 days.
• Freezing: Freezing the finished pasta is not recommended because the yogurt sauce may separate. The squash sauce can be frozen separately for up to 3 months.
• Reheating: Microwave individual portions for 1.5–2 minutes with a teaspoon of water or broth. Reheat gently on the stovetop with a splash of broth.

Looking for more packable fall meal-prep ideas? Check out our Turkey Cranberry Sweet Potato Meal Prep .

Frequently Asked Questions

Can I use frozen butternut squash?

Yes. Roast frozen squash directly from frozen at 400°F for about 25–30 minutes until tender and lightly browned.

Can I use standard pasta instead of chickpea pasta?

Absolutely. Whole wheat, regular semolina, or gluten-free pasta can be used. Nutrition values will change.

Is this recipe good for cold lunches?

It can be eaten cold, but the creamy sauce and pasta taste best when gently reheated.

How can I boost protein even further?

Increase the ground turkey to 1.25 lbs or replace some of the Greek yogurt with blended cottage cheese.

Recipe: High-Protein Butternut Squash and Turkey Pasta

Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins | Servings: 4

Calories: 480 kcal

Protein: 38g

Carbs: 54g

Fiber: 8g

Fat: 11g

Ingredients

• 1 lb cubed butternut squash
• 1 tbsp olive oil, divided
• 1 lb 93/7 lean ground turkey
• 8 oz chickpea penne pasta
• 5 cloves garlic
• 1/2 medium yellow onion
• 1/2 cup low-sodium chicken broth
• 1/2 cup plain nonfat Greek yogurt
• 1/3 cup freshly grated parmesan cheese
• 1 tbsp fresh sage
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/8 tsp ground nutmeg

Instructions

1. Roast squash and garlic at 400°F for 25 minutes.
2. Cook chickpea pasta until al dente and reserve 1/2 cup pasta water.
3. Cook onion, ground turkey, garlic, and sage until turkey reaches 165°F.
4. Blend roasted squash, garlic, broth, Greek yogurt, parmesan, nutmeg, salt, and pepper.
5. Add squash sauce to the turkey skillet and warm gently.
6. Add cooked pasta, toss to coat, and garnish with parmesan.

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