Cozy, plant-forward meal prep for busy weekdays
If you love creamy pasta but also want a big boost of veggies, these Fall Pasta Bowls with Butternut Squash and Lemon-Pepper Tofu are about to become your new favorite.
This recipe is creamy, cozy, and satisfying—while also packing in plant-forward ingredients like roasted butternut squash, broccoli, and protein-rich tofu. The sauce is blended until silky, with fresh sage for a fall-inspired flavor and a hint of parmesan (or nutritional yeast for a vegan twist).
Even better? These bowls are designed for meal prep. You can make 3 portions at once, store them in the fridge, and enjoy a nourishing lunch or dinner with almost no extra work during the week.
Why You’ll Love These Pasta Bowls
- Meal Prep Friendly – Stays fresh for up to 5 days in meal prep containers (I like these!)
- Balanced & Satisfying – A combo of protein, fiber, and healthy fats keeps you full.
- Customizable – Easily made vegan or gluten-free.
- Seasonal Comfort Food – Creamy squash + fresh sage = autumn in a bowl.
Ingredients (makes 3 servings)
- 4 cups butternut squash, chopped
- 1 onion, quartered
- 4–5 garlic cloves, roughly chopped
- 2 Tbsp olive oil
- ⅓ cup parmesan cheese (or 2 Tbsp nutritional yeast)
- 1 Tbsp fresh sage, minced
- 1–2 cups vegetable broth
- Salt + pepper, to taste
- 6 oz dry whole grain pasta, cooked
- 1½ cups broccoli, cooked
- 12 oz lemon pepper tofu (store-bought or homemade)
Instructions
- Roast the veggies – Preheat oven to 400°F. On a baking sheet, toss butternut squash, onion, and garlic with olive oil, salt, and pepper. Roast for about 20 minutes, until squash is tender.
- Blend the sauce – In a blender, combine roasted vegetables, parmesan (or nutritional yeast), sage, and 1 cup vegetable broth. Blend until smooth, adding more broth to reach a creamy, pourable sauce. Adjust salt and pepper to taste.
- Assemble bowls – Divide sauce between 3 containers. Top each with cooked pasta, broccoli, and lemon pepper tofu.
- Store & serve – Store in the fridge for up to 5 days. To serve, stir everything together and heat, adding a splash of broth or water if needed. Enjoy hot or cold!
Healthy Fall Pasta Bowls with Butternut Squash and Lemon-Pepper Tofu
Ingredients
Method
- Roast the veggies – Preheat oven to 400°F. On a baking sheet, toss butternut squash, onion, and garlic with olive oil, salt, and pepper. Roast for about 20 minutes, until squash is tender.
- Blend the sauce – In a blender, combine roasted vegetables, parmesan (or nutritional yeast), sage, and 1 cup vegetable broth. Blend until smooth, adding more broth to reach a creamy, pourable sauce. Adjust salt and pepper to taste.
- Assemble bowls – Divide sauce between 3 containers. Top each with cooked pasta, broccoli, and lemon pepper tofu.
- Store & serve – Store in the fridge for up to 5 days. To serve, stir everything together and heat, adding a splash of broth or water if needed. Enjoy hot or cold!
Storage Tips
- Fridge: Store in airtight containers for up to 5 days.
- Freezer: Sauce can be frozen separately for up to 3 months—thaw and reheat before serving.
Variations & Add-Ins
- Vegan Option – Use nutritional yeast instead of parmesan.
- Gluten-Free – Use gluten-free pasta.
- Extra Veggies – Add spinach or kale just before serving for a fresh pop of greens.
- Nutty Twist – Blend in a spoonful of cashew butter for extra creaminess.
Frequently Asked Questions
Can I use frozen butternut squash?
Yes! You can roast frozen squash straight from the freezer—just add a few extra minutes to the cooking time.
Do I have to use sage?
Fresh sage gives this sauce its signature cozy flavor, but you can substitute with fresh thyme or rosemary if you prefer, or a ½ tsp of dried sage!
Can I make this without tofu?
Absolutely—try grilled chicken, shrimp, or white beans for a different protein option.
Is this good for kids?
Yes! The sauce is smooth and slightly sweet from the roasted squash, making it a kid-friendly way to sneak in extra veggies. You didn’t hear it from me, but some say it looks JUST like mac and cheese (and tastes even better ;))
More Prep-Ahead Meals You’ll Love
If you enjoyed this Butternut Squash recipe, here are a few more easy, make-ahead meals to try:
- Crispy Sheet Pan Black Bean Tacos
- Slow Cooker Apple Pie Overnight Oats
- Easy Make-Ahead French Toast Bake
Perfect for busy weeknights or smoother mornings when you want nourishing meals with minimal stress!
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