Butternut Squash Noodles 2

Butternut Squash Spaghetti, Cauliflower Cream Sauce

Last week, we introduced our concept of low-carb combos--dishes that mix traditional starchy foods with a low-carb alternative. FLIK is mixing it up again this week with a super simple twist on spaghetti noodles. Butternut Squash Spaghetti is a fifty-fifty mix of just that. We think you'll also be pleased with our Cauliflower Cream Sauce, which is a lower calorie, lower fat alternative to traditional alfredo. With our little tweaks, you'll be shaving off about 150 calories, 2 g saturated fat, and 29 carbohydrates. We say "salute" to that!

Want to add some protein? Pair with Spicy BBQ Chicken Breast or Spicy BBQ Chicken Breast.

Butternut Squash Noodles 3

Butternut Squash Spaghetti, Cauliflower Cream Sauce

FLIK is mixing it up again this week with a super simple (and so much better for you) twist on spaghetti noodles and alfredo sauce with our recipe for Butternut Squash Spaghetti, Cauliflower Cream Sauce.

Portion size: 1 cup noodles + 1/4 cup sauce, Makes 6 servings 


1 teaspoon minced garlic
3/4 teaspoon canola oil
1/2 cup vegetable broth
7 ounces chopped cauilflower
1/2 cup whole milk
1/4 teaspoon salt
5 ounces dry whole wheat spaghetti
2 tablespoons canola oil
2 1/2 teaspoons minced garlic
5 ounces spiralized butternut squash
1/4 teaspoon salt
1/8 teaspoon black pepper



In a pot, sauté garlic in oil until very lightly browned. Add broth to pot and bring up to a simmer. Add cauliflower (use all of cauliflower: stems and florets) to broth and allow to cook until tender, about 10 minutes. Strain cauliflower and reserve broth separately. Place strained cauliflower mixture, milk, and salt in a blender and blend until very smooth.  Add all of the remaining broth to thin it out.


Cook spaghetti according to package instruction. Heat oil in a sauté pan. Add garlic and butternut squash. Cook until squash is tender. Toss spaghetti, salt, and pepper into butternut squash.

To Serve: mix 1 cup of noodles with 1/4 cup sauce

Nutrition information per serving: 140 calories, 7 g fat, 1 g saturated fat, 210 mg sodium, 17 g carbohydrates, 3 g sugar, 3 g fiber, 5 g protein

What We Were Talking About in 2018: Debunking the Myths Behind the Diabetic Diet

At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.

Have feedback or questions for our team? Email us at flikblog@compass-usa.com.

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