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Healthy Kale Squash Mushroom Pasta

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


  • 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


  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.