Recipe: Butternut Squash Zoodle Sauce (Paleo, AIP, GAPS, SCD)


Jan 11
Butternut Squash Zoodle Sauce. tomato sauce

Using vegetables in place of wheat pasta is popular in Paleo and grain-free dishes. It’s so much healthier and not very hard, with the right tool!

Wheat Pasta is Not Healthy

Commercial pasta is simply wheat and salt. It’s empty calories and it is highly glycemic. Starches turn into sugar very quickly and raise blood glucose and insulin levels very rapidly.

It’s turning out that gluten grains like wheat are not only bad for people that react to them, they are not healthy in general. Actually, even for folks that are not grain-free or on Paleo, it makes sense to use vegetables instead of wheat.

There are so many problems with eating wheat and gluten grains, that more and more people are switching.

Additionally, commercial wheat (pasta) is not properly prepared. The grains are not soaked to release the anti-nutrients inherent in the grains. Pasta is not the comfort food you thought it was – but people love it – probably because they get a high from all the gluteomorphines that will affect certain people.

Gluten can affect your brain and your heart.

Stop using wheat pasta and use vegetables instead.

Zucchini is a good source of  Vitamin A, thiamin, niacin, phosphorus and copper, and a very good source of dietary fiber, Vitamin C, Vitamin K, riboflavin, Vitamin B6, folate, magnesium, potassium and manganese.  The omega 3 to 6 ratio is almost 2 to 1, which is excellent.

The Nightshade-Free Sauce

An easy and delicious sauce made without tomato (nightshades can be a problem for those with autoimmune diseases) complements the zoodles well. You’ll be surprised at how much this sauce looks and tastes like authentic tomato sauce! It is also well tolerated.

Using an inexpensive tool like the julienne peeler to make the zoodles is easy and quick. You will really surprise your family with a great side dish as explained below, or used as a base for other foods or sauces. The possibilities are limitless!

How to make Zucchini noodles (zoodles)

Butternnut Squash Zoodle Sauce


  • 2  cups cooked butternut squash (you can also use Kabocha squash)
  • 1/3 cup beets steamed or roasted
  • 2/3 cup water
  • 3/4 cup chopped onion (1 medium sized onion) sauteed in olive oil
  • 2 cloves garlic sauteed in olive oil briefly just to bring up the flavor
  • 1 1/2 teaspoon sea salt (more or less to taste) (where to get sea salt)
  • 1 teaspoon basil (more or less to taste) (where to buy spices)
  • Other spices you like in your sauce like oregano



  1. Roast the squash and roast the beets – you can do this a day or two before
  2. Brown the onions and briefly at the end, the garlic with olive oil
  3. In the blender mix the squash, onions, garlic and water
  4. Add the beets carefully as you do not want too much, just enough to have the rich red color of tomato sauce
  5. Blend until it is very smooth
  6. Add the spices and blend
  7. Taste and add more spices if need be, or beets for color (small amounts at a time)
  8. Refrigerate
  9. This recipe tastes better after one day
  10. Make a double batch and freeze some for later use
  11. Serve on top of zucchini noodles (how to make)

Prep Time: 20 minutes
Cook Time: 1 hour
Yield: Approximately 1.5 pints

You might also like my No Tomato Sauce recipe!




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