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You are here: Home / Recipes / Main Dishes / Pasta / Healthy Kale Squash Mushroom Pasta

Healthy Kale Squash Mushroom Pasta

September 11, 2018 by Mahy, Updated February 14, 2019 30 Comments

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This Healthy Kale Squash Mushroom Pasta recipe is the perfect pasta dish! A quick and simple pasta recipe packed with flavor, colors and healthy veggies like kale, squash, and mushrooms – all tossed in a light cream sauce that gives this quick pasta that luxurious feel of a creamy Alfredo sauce minus the guilt!

Overhead shot of Healthy Kale Squash Mushroom Pasta in a creamy sauce served in a black skillet

Pasta, pasta, pasta is the one thing everyone relates to. I feel every person has a special connection with at least one type or flavor of pasta, kids included. And I think it’s because pasta has a lot to offer: It’s comfort food, it can be made differently every day and feel like a brand new dish. It’s fast and easy to prepare and can be as light or as creamy as you like.

Why this recipe works: 

This gorgeous Healthy Kale Squash Mushroom Pasta is the perfect quick and easy vegetarian meal. Butternut squash ribbons roasted till perfection, sautéed mushrooms and kale seasoned with garlic and oregano, all tossed with a little cream, parmesan cheese and al dente fettuccine pasta. Vegetarian Pasta does not get better than this!

I made this easy recipe with my cooking class and everyone devoured this healthy yet satisfying and comforting pasta dish, and not a fork full remained!

How to make this Healthy Kale Squash Mushroom Pasta:

butternut squash peeled into broad ribbons for a pasta dish

Preheat the oven to 375 degrees F. Using a vegetable peeler, peel the butternut squash and keep peeling the flesh to make the ribbons. Don’t worry if they’re not all the same size.

Spread the butternut squash ribbons on a parchment lined baking sheet and season them with a pinch of salt and drizzle the olive. Roast them for about 10 minutes, they shouldn’t be too soft as they will cook a bit more in the sauce.

cream being poured into a skillet with fried kale and mushrooms

In the meantime, start cooking your pasta according to the box directions.

Preheat a cast iron or a non-stick skillet over medium heat and add the butter. Add the mushroom, kale and garlic when the butter melts and season with a pinch of salt and oregano. Sauté the mixture for 2 minutes until the veggies soften up a little.

At this point, add in the cream and lower the heat to medium-low. Season the cream mixture with salt and pepper

Overhead shot of Healthy Kale Squash Mushroom Pasta in a creamy sauce served in a black skillet

Once the pasta is done, drain and reserve about 1/2 cup of pasta water on the side to thin out the sauce to your desired consistency. Check on the squash and when it’s ready, add it to the cream mixture.

Toss the pasta into the creamy veggie mixture and thin out the sauce with some of the reserved pasta water to the thickness you like.

Overhead shot of Healthy Kale Squash Mushroom Pasta in a creamy sauce served in a black skillet

Add the parmesan cheese and the red pepper flakes. Give the Healthy Kale Squash Mushroom Pasta a final toss and serve. Enjoy!

It is really that good—every pasta lover should make Healthy Kale Squash Mushroom Pasta!

Overhead shot of Healthy Kale Squash Mushroom Pasta in a creamy sauce served in a black skillet

Tips for success:

  • Adding a bit of pasta water to the skillet when tossing helps to thicken the sauce.
  • Feel free to use Hokkaido or Kabocha squash instead of butternut.
  • Cook your pasta according to the directions on the package but start checking it for doneness 2 minutes earlier for that al dente bite!

 

Healthy Kale Squash Mushroom Pasta
4.92 from 12 votes
Print

Healthy Kale Squash Mushroom Pasta

This Healthy Kale Squash Mushroom Pasta recipe is the perfect pasta dish! A quick and simple pasta recipe packed with flavor, colours and healthy veggies like kale, squash and mushrooms - all tossed in a light cream sauce that gives this quick pasta that luxurious feel of a creamy Alfredo sauce minus the guilt! 

Course dinner, lunch, Main Dish
Cuisine Italian, vegetarian
Keyword alfredo pasta, healthy alfredo sauce, kale squash and mushroom pasta
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 634 kcal
Author Mahy

Ingredients

  • 1 box fettucine pasta
  • 1/2 large butternut squash , peeled
  • 1 teaspoon olive oil
  • 2 tablespoons butter , unsalted
  • 1 cup washed fresh kale
  • 1/2 cup sliced mushrooms
  • 2 cloves garlic
  • 1/2 cup heavy cream
  • 3/4 teaspoon salt , divided
  • 1/2 teaspoon black pepper , divided
  • 1 teaspoon dried oregano leaves
  • pinch of red pepper flakes (optional, but recommended)
  • 1/4 cup grated parmesan

Instructions

  1. Preheat the oven to 375 degrees F. Using a vegetable peeler, peel the squash and keep peeling the flesh to make the ribbons. Don’t worry if they’re not all the same size.
  2. Spread the squash ribbons on a parchment lined baking sheet and season them with a pinch of salt and drizzle the olive. Roast them for about 10 minutes, they shouldn’t be too soft as they will cook a bit more in the sauce.
  3. In the meantime, start cooking your pasta according to the box directions.
  4. Preheat a cast iron or a non-stick skillet over medium heat and add the butter.
  5. Add the mushroom, kale and garlic when the butter melts and season with a pinch of salt and oregano. Sauté the mixture for 2 minutes until the veggies soften up a little.
  6. At that point add in the cream and lower the heat to medium-low. Season the cream mixture with salt and pepper.
  7. Once the pasta is done, drain and reserve about 1/2 cup of pasta water on the side to thin out the sauce to your desired consistency.
  8. Check on the squash and when it’s ready, add it to the cream mixture.
  9. Toss the pasta into the creamy veggie mixture and thin out the sauce with some of the reserved pasta water to the thickness you like.
  10. Add the parmesan cheese and the red pepper flakes pinch (if you’re using it). Give the pasta a final toss and serve. Enjoy!

Recipe Notes

  • Adding a bit of pasta water to the skillet when tossing helps to thicken the sauce.
  • Feel free to use Hokkaido or Kabocha squash instead of butternut.
  • Cook your pasta according to the directions on the package but start checking it for doneness 2 minutes earlier for that al dente bite
Nutrition Facts
Healthy Kale Squash Mushroom Pasta
Amount Per Serving
Calories 634 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 13g81%
Cholesterol 155mg52%
Sodium 623mg27%
Potassium 417mg12%
Carbohydrates 83g28%
Fiber 3g13%
Sugar 2g2%
Protein 20g40%
Vitamin A 2425IU49%
Vitamin C 20.8mg25%
Calcium 156mg16%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.
Kale Mushroom Pumpkin Alfredo Pasta | This Healthy Kale Squash Mushroom Pasta recipe is the perfect pasta dish! A quick and simple pasta recipe packed with flavor, colours and healthy veggies like kale, squash and mushrooms - all tossed in a light cream sauce that gives this quick pasta that luxurious feel of a creamy Alfredo sauce minus the guilt! | www.twopurplefigs.com | #fast, #healthy, #homemade, #creamy, #alfredo, #Italian, #dinner, #lunch, #meatless, #cheap

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Filed Under: Pasta, Quick & Easy, Recipes, Vegetarian Tagged With: butternut squash, creamy veggie pasta, healthy kale squash mushroom pasta, healthy pasta, healthy veggie pasta, kale, kale pasta, lunch, mushroom pasta, mushrooms, pasta, pasta dinner, squash pasta, squash ribbon, super kale, vegetarian, vegetarian dinner, veggie dinner

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Reader Interactions

Comments

  1. Veena Azmanov

    January 3, 2019 at 10:05 am

    5 stars
    This sounds so healthy, hearty and wholesome. The perfect way to start the new year. My kids would enjoy this too. They love mushroom and pasta. Saving this for later.

    Reply
    • Mahy

      January 14, 2019 at 12:05 pm

      Totally!!

      Reply
  2. Jyothi (Jo)

    January 3, 2019 at 8:34 am

    5 stars
    I love mushroom pasta, i mean who doesn’t! Adding kale and squash is simply brilliant! I love the way you cut the squash to match the pasta texture. Brilliant!

    Reply
    • Mahy

      January 14, 2019 at 12:05 pm

      Thank Jyothi! Hope you make it

      Reply
  3. Jeannette (Jay Joy)

    January 2, 2019 at 5:35 pm

    5 stars
    I love the sound of this vegetarian meal. Where I live we do not have kale (Island in the South Pacific). I wonder if we can use the greens we have here and it come out well. Hmmmmm.

    Reply
    • Mahy

      January 14, 2019 at 12:06 pm

      Jeannette you can totally use ay greens here!

      Reply
  4. Liz

    January 2, 2019 at 2:48 pm

    5 stars
    Ohh I love pasta and my husband loves mushrooms so this is perfect for us! Thanks for sharing!

    Reply
    • Mahy

      January 14, 2019 at 12:06 pm

      Thanks Liz, enjoy!

      Reply
  5. Swathi

    January 2, 2019 at 1:42 pm

    5 stars
    This looks like delicious pasta, I love those butternut squash ribbons great balance with kale. Yum. I can eat everyday.

    Reply
    • Mahy

      January 14, 2019 at 12:07 pm

      thanks

      Reply
  6. Melissa

    September 12, 2018 at 7:58 pm

    Everything I LOVE about Fall all in one dish, YES PLEASE!!! I love that you did the squash in ribbons too, rather than the usual chunky dice, I am going to try that next time I make it.

    Reply
    • Mahy

      September 16, 2018 at 10:11 pm

      Hop you enjoy this Melissa!!

      Reply
  7. Tammy

    September 12, 2018 at 3:20 pm

    Sounds like a really wonderful fall meal…I love the kale and butternut squash together. This is my kind of pasta dish 😀

    Reply
    • Mahy

      September 16, 2018 at 10:13 pm

      Mine too Tammy!!

      Reply
  8. Veena Azmanov

    September 12, 2018 at 12:15 pm

    5 stars
    Oh my word. I love kale, squash, and mushrooms and this sounds so incredible. Perfect weekend brunch for us. Saving this for later. Can’t wait to try it.

    Reply
    • Mahy

      September 16, 2018 at 10:12 pm

      It’s pasta perfection for us too!!

      Reply
  9. Jyothi (Jo)

    September 12, 2018 at 12:11 pm

    5 stars
    Oh how I love all the colors in this pasta. My kids would gobble up easily this pasta. YUMMM

    Reply
    • Mahy

      September 16, 2018 at 10:13 pm

      hahaha thanks Jo!! Mine too!!

      Reply
  10. Jenni LeBaron

    September 12, 2018 at 11:41 am

    5 stars
    Yum! I’m ready for all of the delicious fall dishes like this. I love the squash in this because it’s sweetness pairs perfectly with the slightly bitter greens. Awesome dinner idea!

    Reply
    • Mahy

      September 16, 2018 at 10:14 pm

      Absolutely Jenni! thank you

      Reply
  11. Claudia Lamascolo

    September 12, 2018 at 5:36 am

    this is a very healthy dish I bet even my kids will love to try . I love how its bursting with colors!

    Reply
    • Mahy

      September 16, 2018 at 10:21 pm

      Thanks Claudia, I love the colors too!

      Reply
  12. Mahy

    January 24, 2016 at 8:08 pm

    Thanks Meghan–hopefully you’ll make it again with the right proportions and love it even more!! 🙂

    Reply
  13. Amna

    March 28, 2015 at 3:56 pm

    We made it and *loved* it! So simple and was ready before the kids were done with bath time.
    Can’t wait to try the cauliflower pear soup recipe you just posted … 🙂

    Reply
    • Mahy

      March 28, 2015 at 9:57 pm

      Great that you made this Amna! I am so happy you enjoyed it:) Hope the kids ate some!

      Reply
  14. Momo

    March 28, 2015 at 10:16 am

    5 stars
    Delicious to the bones! Loved it

    Reply
    • Mahy

      March 28, 2015 at 9:58 pm

      Thanks Momo!! So happy you liked it:)

      Reply
  15. Amna

    March 21, 2015 at 9:09 am

    5 stars
    Bookmarking for Sunday night’s dinner – what a fun way to get more veggies in!

    Reply
    • Mahy

      March 21, 2015 at 9:24 am

      Thanks Amna, enjoy!!:)

      Reply
4.92 from 12 votes (2 ratings without comment)

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Mahy PicHi, I'm Mahy, a recipe developer, food stylist, culinary instructor, photographer, wife and busy mom! Welcome to my blog!...Read More

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