Butternut Squash Stuffed Shells

Baked Butternut Squash Stuffed Shells

This is one recipe I love for the fall because it’s really easy to prep, and the whole family will love it. Plus it has sneaky vegetables in it! Instead of your typical baked stuffed shells with marinara, the béchamel is a creamy sauce that pairs well with the ricotta and squash.

You’ll love these squash stuffed shells because:

• Great for meal prep – I love this recipe to gift to friends or make ahead. All you have to do is prep till you’re ready to bake, then cover and place in the fridge.
• Fall flavors – The butternut squash and sage pair well with the light, creamy sauce.
• Easy – This recipe uses canned butternut squash for ease, although you could roast your own if desired (and it would be extra delicious).

This recipe is gluten free friendly if you can find the shells, and migraine diet friendly.

• Canned butternut squash – I use canned because it’s so easy, but you could substitute fresh, if desired, or use pumpkin instead.
• Jumbo pasta shells – Large semolina shells are best for stuffing. DeCecco and Barilla shells are two popular brands that will work. Can also use gluten free, but these are harder to find.
• Ricotta cheese – I recommend a whole milk ricotta that has no carrageenan for the best taste and texture. Liuzzi, Calabro, and BelGiosio are my favorites. These are not grainy and super creamy.
• Broth – I like to use Trader Joe’s Hearty Vegetable broth for store-bought, or homemade rotisserie chicken broth.
• Sage leaves – I recommend using fresh for best results, but dried can be used in a pinch. You will need to decrease the amount.

Substitutions

• Butternut squash – Can be substituted with pumpkin. Make sure you get plain pumpkin puree and not pumpkin pie flavored. Could also be subbed with sweet potato.
• Goat cheese – Can be substituted with cream cheese, but the flavor will not be as strong.
• Gluten free – Substitute 1:1 gluten free flour or arrowroot powder for the sauce base and gluten free jumbo shells or noodles.
• Dairy free – I have not tried this, but would recommend using more butternut squash to substitute the ricotta cheese, then using oat milk for the sauce.

How to Make

Step 1: Prep the ingredients

Preheat the oven to 350 degrees Fahrenheit. Cook the pasta according to package directions, then drain and cool. Separate the pasta shells so it doesn’t stick together as it cools. Grease a 9×13 inch pan with a little bit of olive oil.

Step 2: Combine the butternut squash filling

In a large bowl, combine the butternut squash with ricotta, sage, chopped kale or spinach, salt, pepper, and a pinch of nutmeg. Taste and adjust any seasonings. 

Step 3: Stuff the shells

Fill each pasta shell with the butternut/ricotta mixture and set inside the 9×13 inch pan.

Step 4: Make the béchamel

In a large saucepan, melt the butter over medium-low heat. Stir in the flour till smooth and cook until lightly browned and bubbly. Add the milk and broth in parts, whisking after each addition until smooth. Initially it will be clumpy, but don’t worry, just keep whisking till it smooths out – this is why it’s helpful to do in smaller parts.

Bring the sauce to a simmer, stirring until thickened, about 6-8 minutes. Turn off the heat and stir in goat cheese until smooth. Add any salt and pepper as needed.

Step 5: Bake

Pour the béchamel sauce over the stuffed shells and bake in the oven at 350 degrees Fahrenheit for 25 minutes or until lightly browned and bubbly.

Recipe Tips

There are two top tips I have for this recipe. The first is to keep the warm pasta water around in case you forget to separate the shells. If they’re stuck together after cooling/draining, you can just submerge them quickly in the warm water and they should separate easily.

The second is to buy really good quality ricotta cheese. This will make the filling smooth and creamy instead of grainy.

Make Ahead and Storage

Meal prep – To prep ahead, you can make recipe right up till you bake. Before baking, cover the 9×13 dish and place in the fridge. Then bake when ready.

Refrigerator – After baking, allow the stuffed shells to cool completely and then cover them and store in the fridge for up to 3 days. Reheat, covered with foil, at 350 degrees Fahrenheit for about 15 minutes, or until warmed through.

Freezer – This meal freezes very well! You can prep in a freezable baking dish and store for up to 6 months. To cook, allow it to defrost overnight in the fridge before baking.

Serving Suggestions

I love these butternut squash stuffed shells on their own, but if you’d like to serve them with either a protein or a side dish, here are my favorite suggestions.

• Grilled Italian Shrimp
• Air Fryer New York Strip Steak
• Butter Lettuce Salad
• Mediterranean Cucumber Salad
• Sweet Chili Salmon

This would also be great served with simple green beans. I have a roasted green bean recipe in The Mediterranean Migraine Diet book.

Frequently Asked Questions

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