I-90 out of Albany is the easiest. Take the Mass Pike to I-495 south. We avoid south western Conn/NYC like the plague.
A couple of alternates
1. Rather than take the Mass Pike all the way to 495, pick up MA 146 south out of Worcester towards Providence. Take I-295 to I-95 to I-495 (go around Providence). There's a couple of miles of bad road at the end of 146, but other than that is a nice ride.
2. Pick up I-84 out of Scranton PA and follow that all the way into Conn. Before you get to Hartford, take Rt 9 south to New London and pick up I-95 there. It's some 2 lane but mostly 4 lane to Providence where you can pick up I-195 to Cape Cod.