This Creamy High Protein Butternut Squash Pasta with Chicken is packed with protein. It’s blood sugar–friendly, gluten free, delicious, and perfect for fall comfort food lovers.
This post is part of a partnership with Banza. All thoughts and ideas are my own
High Protein Creamy Butternut Squash Pasta with Chicken
Looking for a delicious fall pasta recipe that won’t send your blood sugar soaring? This Creamy High Protein Butternut Squash Pasta is rich, comforting, and balanced. It’s the perfect mix of creamy, savory, and better-for-you. With 30 grams of protein per serving, it’s a high-protein, blood sugar–friendly twist on classic comfort food that’s great for anyone eating gluten-free or managing their blood sugars.
If you’re watching your blood sugar, managing diabetes, or trying to eat more balanced meals, traditional pasta dishes can be tricky. They’re often high in refined carbs, low in protein, and can leave you feeling sluggish an hour later.
This Creamy Butternut Squash Pasta changes that completely. It’s rich and comforting, yet balanced enough to keep your energy levels stable. It’s high in protein, full of fiber, naturally gluten-free, and made with whole ingredients. And the best part? You can have it on the table in about 40 minutes. No fancy cooking skills required.
Let’s dig into why this recipe works so well, both for flavor and for your blood sugars.
A Gluten-Free Pasta That Actually Tastes Good
I’ve been a fan of Banza’s traditional chickpea pasta for years! So, when they announced they’d be releasing this new Brown Rice Pasta, I was super excited to try it. Banza Brown Rice Pasta is made in Italy with just two simple ingredients: brown rice + chickpeas. It was created with the intention of being the best-tasting gluten-free pasta out there. (They used brown rice in the recipe to create a pasta that’s perfect for leftovers.)
While it’s not as high in protein and fiber as their full chickpea pasta, it still has more fiber and protein than traditional classic pasta, which is great for those of us who have to pay attention to our blood sugars. In fact, Banza Brown Rice Pasta has 2x more fiber than the leading brown rice pasta, and is low GI. And, it has that classic pasta taste and and texture that kids (and some picky adults!) want.
Protein: The Secret to a Satisfying Pasta Bowl
The secret to making pasta more blood sugar friendly is adding protein and fiber. (Or choosing a pasta that has more protein and fiber than traditional pasta.) By pairing carbohydrates with protein and fiber, you slow down how quickly your body digests the meal. This can help prevent potential post-dinner blood sugar spikes.
This dish packs in protein from several sources. Each serving offers 30g of protein.
- Banza Brown Rice Pasta has more fiber and protein than traditional classic pasta.
- Greek yogurt and ricotta cheese add creaminess while boosting protein.
- Chicken thighs add a satisfying flavor and even more protein, keeping you full for longer.
Blood Sugar Friendly and Diabetes-Friendly
One of the best things about this recipe is that it’s designed to be blood sugar friendly without sacrificing comfort or flavor. Here’s how:
- Complex carbs: The Banza Brown Rice Pasta and butternut squash both contain complex carbohydrates that digest slowly and provide steady energy.
- Fiber: Between the squash, greens, and pasta, this dish is naturally rich in fiber, which helps moderate blood sugar levels and supports gut health.
- Healthy fats: Olive oil adds a dose of heart-healthy monounsaturated fat, which helps with micronutrient absorption and makes the dish more satisfying.
For anyone managing diabetes or simply trying to keep meals more balanced, this pasta recipe offers the perfect combination of nutrients to enjoy something rich and cozy without worrying about the aftermath on your blood sugars.
Meal prepping your High Protein Creamy Butternut Squash Pasta with Chicken
If you meal prep, this dish is also a great make-ahead option. The sauce stores well in the fridge for up to five days, and it reheats well. You can even double the sauce and use it later in the week as a topping for grain bowls or roasted veggies.
To finish, I love tossing in a handful of baby spinach or kale for a bit of color and extra nutrition.
The Takeaway
Comfort food doesn’t have to come with a blood sugar spike. With the right balance of fiber, protein, and flavor, pasta can absolutely be part of a nourishing, diabetes-friendly lifestyle.
This Creamy Butternut Squash Pasta proves that healthy eating isn’t about restriction; it’s about smart swaps and seasonal ingredients that support your body. It’s creamy, cozy, and delicious!
Whether you’re managing diabetes, eating gluten-free, or just looking for a more balanced way to enjoy pasta night, this dish checks every box. It’s fall comfort food done right: nutritious and delicious!
High Protein Creamy Butternut Squash Pasta with Chicken (Gluten Free)
Ingredients
- 10 oz Banza Brown Rice Pasta
- 2 cups baby spinach or kale
For the Sauce
- 1 tbsp olive oil
- 1/2 medium onion diced
- 3 cloves garlic minced
- 1 1/2 lb fresh or frozen butternut squash peeled & cubed
- 2 cups low-sodium vegetable broth
- ½ cup part skim ricotta cheese
- ½ cup plain Greek yogurt
- 2 tbsp grated Parmesan cheese
- 1 tsp Dijon mustard
- 1/2 tsp smoked paprika
- 1/2 – 1 tsp salt adjust to your preference
- 1/2 tsp black pepper
For the Chicken
- 4 6oz boneless skinless chicken thighs (about 1 1/2 lbs total)
- 1 tbsp olive oil or avocado oil
- Salt and pepper to taste
- Optional: garlic powder, paprika, or your favorite seasoning blend
Instructions
- Cook the pasta: Bring a large pot of water to a boil. Add the pasta and cook according to package directions until al dente. Reserve ½ cup of pasta water before draining. (While the pasta cooks, start the sauce and chicken.)
- Start the sauce base: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and cook for about 5 minutes, until softened and translucent. Stir in the garlic and cook for 1 minute more, until fragrant.
- Simmer the butternut squash: Add the cubed butternut squash and vegetable broth to the skillet. Bring to a simmer, cover, and cook for 10–12 minutes, or until the squash is fork-tender. (While the squash simmers, start cooking the chicken in a separate pan.)
- Cook the chicken: Pat the chicken thighs dry with paper towels and season both sides with salt, pepper, and your favorite seasonings. Heat 1 tablespoon of oil in another large skillet over medium-high heat. Once hot, add the chicken thighs smooth-side down. Cook for 5–6 minutes without moving them to develop a golden crust. Flip, reduce the heat to medium, and cook another 5–7 minutes, or until the internal temperature reaches 165°F (74°C). Transfer to a plate and rest for a few minutes before slicing.
- Blend the sauce: Once the squash is tender, transfer the mixture to a blender (or use an immersion blender). Add the ricotta, Greek yogurt, Parmesan, Dijon, smoked paprika, salt, and pepper. Blend until silky smooth. If the sauce seems thick, blend in a bit of the reserved pasta water until it reaches a creamy consistency.
- Combine everything: Return the blended sauce to the skillet over low heat. Add the drained pasta, baby spinach (or kale), and sliced chicken. Toss gently until everything is evenly coated and the greens are just wilted, about 2–3 minutes.
- Serve: Divide into bowls and finish with a sprinkle of Parmesan, toasted pumpkin seeds, or fresh herbs if desired.
2 Responses
Can acorn squash be substituted?
Also, I could not find the Banzo brown rice squash, and I bought Barilla chickpea pasta… does that work as a substitute?
I am hoping to make this tonight for supper so hopefully you can get me the answer soon. I absolutely love all of your information. You have a great site and blog.
Hello! Any sort of orange/yellow winter squash will work in this recipe and yes, you can use whichever pasta you prefer.