Let’s turn our attention to one of fall’s biggest stars: butternut squash.  It’s bright and buttery, and adds a smooth, creamy texture and a hint of natural sweetness to dishes. You will want to get your hands on some of these gorgeous gourds so you can try the recipes below.

What Is Butternut Squash?

Butternut squash is one of the most common winter squashes, which, contrary to the name, are grown in the summer but harvested in the fall and winter. You might be familiar with some of the other squashes in the winter family, which includes pumpkin, acorn squash, delicata squash, spaghetti squash, kabocha squash, and more. Butternuts are typically oblong and bell-shaped with a soft yellow color. The taste is similar to that of pumpkin – slightly sweet and a bit nutty. When picking out your butternut squash, look for darker shades of yellow, matte skin, minimal blemishes, and fairly heavy. 

Butternut Squash Nutrition

Similar to pumpkin, butternut squash is packed with nutrients. One cup of cubed butternut squash contains:

  • 7 grams of fiber
  • 2 grams of protein
  • 457% DV of vitamin A
  • 52% DV of vitamin C
  • 17% DV of potassium 

It also contains vitamin E, vitamins B1, B3, B6, and B9, as well as magnesium and manganese. 

What Pairs Well with Butternut Squash?

One of the great things about butternut squash is that it pairs well with, well, pretty much everything. Craving a sweet spin? Choose cinnamon, ginger, and nutmeg. For savory, choose herbs such as thyme, sage, and oregano. If butternut squash is your side dish of choice for dinner, it really goes well with most meats including pork, chicken, and turkey. A sweet-savory roasted tofu works wonders, too. In terms of other produce, think fall flavors: parsnips, carrots, onions, sweet and white potatoes, broccoli, apples, pears, and leafy greens. It’s also delicious when mixed with a hearty grain such as farro. The options are endless! 

How to Cook Butternut Squash

If you’ve ever cooked a spaghetti squash, you might be know that prepping larger winter squashes can be challenging. The trick? Use a knife to poke little holes all over your squash and pop it in the microwave for about two minutes. You’ll find it MUCH easier to peel and slice. Depending on the recipe, there are a few different ways you can cook butternut squash. You can peel the entire squash, dice into cubes, and roast it. You can also slice the squash in half and roast it whole, skin-on. Below you’ll find a few recipes for slow cooker and instant pot butternut squash, too! However you choose to prepare your butternut squash, don’t forget to remove the seeds. If you’re aiming for less-waste cooking, save those seeds and roast them with some olive oil and salt. So good. 

For me, I often buy my butternut squash pre-cut to save myself some time. Go with whatever option you prefer. Time to get cooking!


Spiced Butternut Squash Muffins via Fannetastic Food 

Butternut Squash Shakshuka via Sinful Nutrition

Butternut Squash Hash with Eggs via The Foodie Dietitian

Dairy Free Whole Wheat Butternut Squash Waffles via The Foodie Dietitian

Roasted Butternut Squash Breakfast Casserole via Snacking in Sneakers

Baked Butternut Squash French Toast via Amy Gorin Nutrition

Whole Wheat Butternut Squash Banana Bread via The Foodie Dietitian

Soups and Salads

5-Ingredient Curried Butternut Squash Soup via C It Nutritionally

Fall Panzanella Salad via Food, Pleasure, and Health

Spicy Butternut Squash and Pear Soup via Nutrition Starring YOU

Butternut Squash Gnocchi Soup via Diana K. Rice, RD

Creamy Butternut Carrot Ginger Soup via Jennifer Hunt, RDN

Butternut Squash Kale Barley Salad via The Plant-Powered Dietitian

Warm Butternut Squash + Farro Salad via Whitney E. RD

Slow Cooker Butternut Squash Soup via Create Kids Club

Spiced Roasted Butternut Squash Soup via The Foodie Dietitian

Butternut Squash and Green Apple Soup via Craving Something Healthy

Copycat Panera Autumn Squash Soup via Byte Sized Nutrition

Brown Butter Bacon Butternut Squash Soup via Beautiful Eats & Things

Caramelized Apple and Butternut Squash Soup via Smart Nutrition

Roasted Butternut Squash and Apple Soup via Goodness Gracious Living

Butternut Squash, Beet and Barley Salad with Apple Maple Vinaigrette via Bucket List Tummy

Oven Roasted Butternut Squash & Brussels Sprout Salad via Hungry Hobby

Creamy Thai Butternut Squash Soup via McDaniel Nutrition Therapy

Hearty Vegan Minestrone Stew with Butternut Squash via Grateful Grazer

Warm Kale Salad with Roasted Butternut Squash via Cozy Peach Kitchen


Butternut Squash and Brussels Sprouts Naan Pizza via The Foodie Dietitian

Butternut Squash Rosti via Sara Haas, Culinary Dietitian

Butternut Squash Caulfredo via Byte Sized Nutrition

Instant Pot Butternut Squash Risotto via The Foodie Dietitian

Green Lentil and Butternut Squash “Noodle” Bowls via Liz’s Healthy Table

Whole Grain Risotto with Butternut Squash via Delicious & Nutritious Eating

Easy Baked Salmon with Roasted Butternut Squash and Kale via Back to the Book Nutrition 

Butternut Squash Mac and Cheese via Fannetastic Food

Butternut Squash Shepard’s Pie via Stephanie Lee Nutrition

Sausage, Squash, and Apples: A Fall Casserole via Smart Nutrition

Roasted Butternut Squash with Turkey Stuffing via MJ & Hungryman

Healthy Butternut Squash and Turkey Chili via Hungry Hobby

Butternut Squash Noodles Carbonara with Mushroom Bacon via The Foodie Dietitian 

Butternut Squash and Kale Slow Cooker Lasagna via The Foodie Dietitian 

Slow Cooker Beanless Butternut Squash Chili via Beautiful Eats & Things

Autumn Rice Bowl via Make Healthy Easy

Butternut Squash Spaghetti Carbonara via The Gourmet RD

Stuffed Butternut Squash with Pears, Pecans and Cranberries via Cancer Bites

Butternut Squash Risotto with Roasted Tomatoes & Pepitas via Michelle Dudash

Sides and Snacks

5-Ingredient Butternut Squash Goat Cheese Dip via Jessica Cording Nutrition

Roasted Butternut Squash with Brown Sugar via Create Kids Club

Butternut Squash and Cranberry Hemp Crostini via The Foodie Dietitian

Balsamic Glazed Butternut Squash via Wholly Plants 

Roasted Butternut Squash with Pomegranate Sauce via Amy Gorin Nutrition

Roasted Butternut Squash with Dates, Figs and Pistachios via Sharon Palmer, RD

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