• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
New!Get Your 6-Week Real Food Meal Plan + Grocery List
  • New? Start here!
  • About
  • Shop
  • Contact

The Real Food Dietitians

Eat well. Live well. Be well.

  • Free Meal Plans
  • Recipes
    • All Recipes
    • Meal
      • Breakfast
      • Lunch & Dinner
      • Snacks
      • Salads & Sides
      • Soups & Chilis
      • Appetizers
      • Drinks & Smoothies
      • Desserts
      • Condiments
    • Diet
      • Whole30
      • Gluten-free
      • Grain-Free
      • Dairy-Free
      • Paleo
      • Egg-Free
      • Nut-free
      • Vegetarian
      • Vegan
    • Method
      • Instant Pot
      • Slow Cooker
      • Grill
      • Stovetop
      • Oven
      • Blender
      • Air Fryer
      • Smoker
      • No-Bake
      • Meal Prep
    • Protein
      • Chicken
      • Turkey
      • Beef
      • Pork
      • Fish & Seafood
      • Eggs
      • Meatless
    • Filter Recipes
  • Wellness
    • What is Real Food?
    • Free Meal Plans
    • Wellness
  • Recipe eBooks
  • Stay Updated On New Posts
    RFD

    Stay updated on our latest posts and more!

  • Breakfasts
  • Main Entrees
  • Meal Prep
  • Deals & Discounts
  • Meal Plans
  • Ask The Dietitians
Home Blog

Butternut Squash Noodles with Sausage and Kale

W Whole30 EF Egg-Free GF Gluten-free GR Grain-Free DF Dairy-Free P Paleo
35 mins
5 /5
10 Comments
Jump to Recipe
Jessica Beacom
By: Jessica Beacom Updated: 4/20/18

This post may contain affiliate links. Please read our disclosure policy.

This post was created in partnership with Pederson’s Natural Farms.

We’re about to steal your comfort food-loving heart with these one-dish Butternut Squash Noodles with Sausage and Kale
Butternut Squash Noodles with Sausage and Kale

And did we mention they’re also Whole30-friendly?

If you leave the cheese off, of course. And best of all, it’s a complete meal with just one skillet. Slicing the butternut squash really thin with either a spiral vegetable cutter or a handheld vegetable peeler cuts down on the cooking time – so does using precooked kielbasa sausage.

Pederson's Natural Farms

The Simple Grocer

For this recipe we’ve  partnered with our friends at The Simple Grocer and Pederson’s Natural Farms- maker of high-quality, humanely-raised, responsibly-processed and Paleo and Whole3-friendly meats like the kielbasa used in this recipe. Learn more about how The Simple Grocer can you save you time and money here and learn more about Pederson’s Natural Farms here.

Butternut Squash Noodles with Sausage and Kale

Easy, hearty and satisfying – the perfect mid-week meal is just 30 minutes away

Prepping all of the ingredients before starting to cook is the key to an easy and successful one-skillet dinner. You can even prep all of the ingredients up to 3 days in advance if you want to make things really easy.

Butternut Squash Noodles with Sausage and Kale

It’s all in there – no side dish required

Of course, we’d never begrudge you for adding a salad or side of steamed vegetables to this dish but really, you don’t have to. It’s all in there – carbs from the butternut squash noodles, protein from the kielbasa and plenty of fiber from the kale, squash and mushrooms. The only thing we’d add is a pinch of red pepper flakes for a little more heat (though the kielbasa does pack a little heat already) and maybe a sprinkle of parmesan cheese when we’re not Whole30-ing.

P.S. You can even top the leftovers with a fried egg for an insanely easy and satisfying breakfast. How’s that for awesome?

Want to save this recipe?

Enter your email below & we’ll send it straight to your inbox. Plus you’ll get great new recipes from us every week!

Loading
Butternut Squash Noodles with Sausage and Kale
Recipe
5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews

Butternut Squash Noodles with Sausage and Kale

Prep: 15 minsCook: 20 minsTotal: 35 mins
Pin for Later Rate recipe
  • Email Recipe
Print Recipe
Servings: 4-5 1x

Ingredients

  • 1 medium butternut squash, spiralized or thinly sliced (or cut into thin ribbons using a vegetable peeler)
  • 2–4 Tbsp. water
  • 2 Tbsp. avocado oil, divided (such as Primal Kitchen)
  • 1 red onion, sliced
  • 8 oz. mushrooms, sliced
  • 2 cloves garlic, minced
  • 14 oz. Pederson’s Natural Farms Kielbasa, cut into slices ¼ -inch thick (or other no sugar added turkey or chicken kielbasa or sausage)
  • 1 bunch kale, stems removed and roughly chopped (about 4 cups)
  • Sea salt to taste
  • Crushed red pepper, optional
  • Shredded parmesan cheese, optional – omit for Whole30

Instructions

  1. Place a large skillet over medium heat. Add 1 Tbsp. avocado oil. Once oil is hot add butternut squash noodles and saute for 2-3 minutes. Then add 2 Tbsp. water and cover for 10 minutes or until squash noodles are tender (not overly soft/mushy). Add additional water as needed to prevent noodles from burning. Remove squash noodles from heat and transfer to a plate or bowl.
  2. To the same skillet over medium-high heat add remaining 1 Tbsp. avocado oil. Once oil is hot, add red onion. Saute for 2-3 minutes. Next add mushrooms and garlic and saute for another 2-3 minutes or until mushrooms start to soften and give off moisture. Add kielbasa and continue to cook until kielbasa is heated through, about 3-4 minutes.
  3. Add the kale to the pan and saute until kale is wilted then toss in the butternut squash noodles and heat through.
  4. For more heat, add a sprinkle of crushed red pepper. Salt to taste.

Last Step! Please leave a review and rating letting us know how you liked this recipe! This helps our business thrive so we can continue providing free recipes and high-quality content for you.

Notes

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

Nutrition Information

  • Serving Size: 1/5th recipe
  • Calories: 450
  • Fat: 27g
  • Sodium: 757mg
  • Carbohydrate: 30g
  • (Fiber: 7g
  • Sugar: 7g)
  • Protein: 20g

Dietary

Dairy-FreeEgg-FreeGluten-freeGrain-FreePaleoWhole30
© The Real Food Dietitians
Recipe By: The Real Food Dietitians

Did you make this?

We love seeing what you made! Tag us on Instagram @therealfooddietitians

Rate recipe Tag us on Instagram

What’s your favorite one-dish or one-skillet meal? Tell us about it in the comments below!

 

Pin it now & Make it later

We’re about to steal your comfort food-loving heart with these one-dish Butternut Squash Noodles with Sausage and Kale | Whole30 | Paleo | Gluten-free | Grain-free | therealfoodrds.com


This post was made possible by our friends at Pederson’s Natural Farms. Though we received compensation for this post, the opinions expressed here are 100% our own. Thank you for supporting the great companies we works with thereby allowing us to continue creating great recipes and content for you.

Pederson's Natural Farms

This post may contain affiliate links which won’t change your price but will share some commission.

7856 shares
  • Share
  • Email
Jessica Beacom

Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her husband and two daughters. She's been raising backyard chickens for over a decade. When she's not in the kitchen you'll find her mountain biking, gravel cycling, telemark skiing, and camping.

Read more...
Pumpkin Spice Chai Tea | The Real Food Dietitians | https://therealfooddietitians.com/pumpkin-spice-chai-tea/
Previous Post
Pumpkin Spice Chai Tea
Grain-free Sweet Potato Brownies
Next Post
Grain-free Sweet Potato Brownies

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  1. AvatarLeigh says

    Posted on 10/26/16 at 12:24 pm

    My family is not big on spiraled/ribboned veggies. I keep trying, but they just don’t like them… it’s a bummer! Would cubed butternut squash work? I’m guessing I’d have to roast it till crisp-tender in the oven and toss in at end… making this a two pan dinner… but you can buy it already cubed, so it’s win-win!

    Reply
    • Stacie HassingStacie Hassing says

      Posted on 10/27/16 at 10:12 am

      Hi Leigh! Yes you could also use cubed butternut squash – you’ll just want to saute it longer so that it’s cooked through before adding the other ingredients. Or you could mix in our Butternut Squash Home Fries. https://therealfooddietitians.com/butternut-squash-home-fries/. That would be good too! Enjoy!!

      Reply
  2. AvatarMaura says

    Posted on 11/6/16 at 12:25 pm

    Hey there! This looks like exactly what I had in mind for this week. One question: is it missing any kind of sauce to pull it together?

    Reply
    • Jessica BeacomJessica Beacom says

      Posted on 11/7/16 at 2:17 pm

      Hi Maura!

      The recipe isn’t missing a sauce – it relies on the oil used for sauteeing the veggies and meat to bring it together though you could add something if you’d like (I never do as I feel it’s perfect as is).

      Enjoy and have a great week ahead!

      Reply
  3. AvatarDeb says

    Posted on 11/12/17 at 2:40 pm

    Delicious. I use spinach instead of kale . And different types of sausage.
    We like chicken apple with this the best.

    Reply
    • Jessica BeacomJessica Beacom says

      Posted on 11/21/17 at 8:41 am

      Sounds delicious!

      Reply
  4. AvatarJulie says

    Posted on 10/26/18 at 6:45 pm

    Healthy alternative for a filling dinner! I had never made a dish with spiralized squash before and found this recipe. I used 2 leftover links (hot dog shaped) of a package of tomato basil chicken sausages with no nitrates or antibiotics and it was delicious. I cut the sausage into smaller pieces, but I would use 3 links next time. I will be making this recipe again and trying it with the Pederson’s sausage.

    Reply
    • Stacie HassingStacie Hassing says

      Posted on 10/27/18 at 2:02 pm

      Hi Julie. This is great to hear and the Tomato Basil Chicken Sausage sounds so good! Glad you enjoyed this recipe and it’s one you’ll make again!

      Reply
  5. AvatarRedBlueSpice says

    Posted on 9/28/24 at 9:35 pm

    This dish is tasty. I was looking for a recipe that would have beta carotene in it, and this looked interesting. I used chicken apple sausages, because that is what I had, so I added red pepper flakes to give more spice, and it turned out really well. All of the nutrients in this tasty dish was really satisfying. Thank you!

    Reply
    • Stacie HassingStacie Hassing says

      Posted on 10/1/24 at 11:00 am

      You are so welcome!

      Reply

Primary Sidebar

Meet the Dietitians

The Real Food Dietitians combines our love of nutrition, health, and real food with ease and convenience to bring you recipes that are big on flavor but short on ingredients.

jessica

Jessica Beacom

RDN
stacie

Stacie Hassing

RDN, LD
jessie

Jessie Shafer

RDN

Follow us

New!

6 Week Meal Plan

Includes Grocery Lists for Each Week

Features brand new recipes you won't find anywhere else!

Buy Now

Favorite Recipes

White filled with korean inspired ground beef with rice and veggies.

36 Healthy Ground Beef Recipes

Serving of healthy blueberry baked oatmeal in stone shallow bowl, topped with yogurt and fresh blueberries.

Healthy Blueberry Baked Oatmeal (Gluten-free)

Overhead view cast iron skillet filled with chicken curry with chickpeas, cauliflower and spinach.

Chicken and Chickpea Curry (Easy Weeknight Meal)

Overhead view white bowl filled with egg roll in a bowl recipe, chop sticks resting on edge of bowl

Egg Roll In A Bowl (Healthy and Easy)

Overhead view baked ziti with Parmesan cheese on top served in stone bowl

5-Ingredient Baked Ziti (Gluten Free Option)

More Delicious

Blog

Overhead view of a plate of Air Fryer Chicken Tenders with a side of honey mustard.

Air Fryer Chicken Tenders

Overhead view of scrambled eggs in a cast iron skillet with diced ham added to the top

16 Healthy High-Protein Breakfast Ideas

Overhead view of a colorful skillet of Chicken Stir Fry topped with sesame seeds.

Chicken Stir Fry

Four peanut butter baked granola bars with chocolate chips stacked on top of each other on a white plate

Homemade Peanut Butter Granola Bars

Browse All
Subscribe

Get 30-Minute Dinner Recipesl sent to your inbox!

Loading

As Seen In

Country Living
Well Good
Greatist
womens day
clean eating
better homes gardens
  • Recipes
    • Breakfasts
    • Dinners
    • Desserts
    • Healthy Snacks
    • Drinks
  • Meal Prep
    • Free Meal Plans
    • Favorite Products
    • Meal Prep Recipes
    • Online Meal Planner
  • Wellness
    • New? Start Here
    • Real Food 101
    • Nutrition Tips
    • Wellness

Follow us on social

Ask The Dietitians

About Us

Work With Us

Privacy Policy

Terms

Accessibility

Contact

© 2025 The Real Food Dietitians
Site Credits Designed by Melissa Rose Design Developed by Once Coupled
Back to Top
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.AcceptReject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
7856 shares