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How to Cook Butternut Squash

Last Update: February 3, 2025

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Butternut squash is a versatile, nutrient-packed vegetable that’s perfect for sweet and savory dishes alike. Whether you’re a seasoned cook or a kitchen novice, mastering the art of cooking butternut squash opens up a world of culinary possibilities. Here’s a guide to preparing and cooking this fall favorite.

How to Select and Prepare Butternut Squash

  1. Look for a squash that feels heavy for its size with a matte, beige skin free from cuts or soft spots. A green or shiny exterior may indicate it’s not fully ripe.
  2. Before cutting, wash the squash thoroughly to remove dirt or debris.
  3. Using a sharp chef’s knife, cut off the stem and base of the squash for stability. Slice it lengthwise down the middle to expose the bright orange flesh.
  4. Use a spoon to scrape out the seeds and stringy pulp. Save the seeds if you’d like to roast them later.

Butternut Squash Cooking Methods

There are several ways to cook butternut squash, depending on your recipe and desired texture. Below are three popular methods:

Roasting

Roasting brings out the natural sweetness and caramelizes the edges for a rich flavor.

  • Steps:
    • Preheat your oven to 400°F (200°C).
    • Peel the squash with a vegetable peeler or leave the skin on for extra fiber.
    • Cut the flesh into cubes or wedges.
    • Toss with olive oil, salt, pepper, and optional spices like cinnamon, paprika, or rosemary.
    • Spread evenly on a baking sheet lined with parchment paper.
    • Roast for 25–30 minutes, flipping halfway through for even browning.
  • Uses: Roasted cubes are perfect for salads, grain bowls, or as a side dish.

Steaming

Steaming results in a tender texture.

  • Steps:
    • Peel and cut the squash into cubes.
    • Place in a steamer basket over boiling water.
    • Cover and steam for 10–15 minutes, or until the flesh is fork-tender.
  • Uses: Steamed squash is ideal for purees, soups, or baby food.

Baking Halves

Baking the squash halves is one of the easiest methods, requiring minimal prep.

  • Steps:
    • Preheat your oven to 375°F (190°C).
    • Place the squash halves cut-side down on a baking sheet. For added moisture, pour a bit of water into the pan.
    • Bake for 45–60 minutes, depending on the size of the squash.
    • Scoop out the flesh or serve directly from the skin.
  • Uses: Baked squash halves can be mashed, stuffed, or used in recipes like casseroles.

Butternut Squash Flavor Pairings

Butternut squash’s mild, slightly nutty flavor pairs well with a variety of ingredients:

Your Butternut Squash Questions Answered

Get your questions answered before heading to the kitchen.

Is butternut squash nutritious?

Here are your butternut squash nutrition facts. 1 cup of cooked butternut squash contains:

  • Fiber: 6.5g 
  • Magnesium: 59.4mg
  • Calcium: 84mg
  • Potassium: 582mg
  • Vitamin A: 1140µg

Which has fewer carbs: pumpkin or butternut squash?

Overall, pumpkin has fewer carbs than butternut squash. 1 cup of cooked butternut squash has 21.5g of carbs and 1 cup of cooked pumpkin has 12g of carbs.

Can dogs eat butternut squash?

According to the American Kennel Club, dogs can eat butternut squash in moderation. Ensure the squash is cooked plain (steamed, baked, or boiled) without added butter, salt, or spices, and remove the seeds and skin to prevent choking or digestion issues. Always introduce new foods gradually and consult your vet for guidance tailored to your dog’s diet and health needs.

Easy Butternut Squash Recipes

This versatile vegetable can be a side dish, snack, or part of the main course. Keep reading to find your new favorite butternut squash recipe.

Pumpkin Pie Roasted Butternut Squash Seeds

Our original recipe uses pumpkin seeds, but swap in your squash seeds for the same autumn-inspired flavor.

Ingredients

2 cups butternut squash seeds
1 tablespoon ghee
1 tablespoon coconut oil
3 tablespoons raw honey
1 teaspoon cinnamon
1/2 teaspoon ground ginger
Pinch nutmeg
Pinch salt

Instructions

Preheat oven to 325 degrees and line a baking sheet with parchment paper.

Rinse pumpkin seeds in cold water to remove any remaining bits of pumpkin flesh. Bring a large pot of salted water to a boil. Add seeds and boil for 10 minutes, uncovered; drain. Blot the seeds thoroughly using a clean kitchen towel to dry (paper towels will cling to the seeds).

In a small saucepan set over medium heat, melt ghee and coconut oil, then stir in honey, cinnamon, ginger, nutmeg, and salt.

Place the seeds and warmed honey-spice mixture in a large bowl and toss to coat the seeds evenly. Spread seeds in a single layer on the prepared baking sheet and roast for 25 to 30 minutes, stirring once halfway through. Let seeds cool, and store in an airtight container for up to one week.

Roasted Butternut Squash with Bee Pollen Vinaigrette

Roasted squash gets an upgrade with a drizzle of vinaigrette made using bee pollen, whole grain mustard, and sherry vinegar. 

Roasted Butternut Squash with Maca Cream Sauce

Sneak a superfood into your next meal with a side dish featuring a savory dairy-free  sauce seasoned with garlic, lemon, herbs, and maca powder. 

Hasselback Squash

This showstopping side is easy to prepare and a spice-infused maple syrup coats every bite with a touch of sweetness. 

Butternut Squash, Mushroom, and Olive Veggie Lasagna

Inspired by an Italian classic, this lasagna amps up the vegetables for a filling meal that’s vegetarian and dairy-free. 

Roasted Butternut Squash Soup With Labneh

Cozy and comforting, this soup relies on simple ingredients like onion, garlic, and ghee. Make a double batch and freeze the rest for an easy lunch.

Affordable Butternut Squash Products From Thrive Market

For quick meals, snacks, and kid-friendly purées, stock your pantry with ready-when-you-are options.

Serenity Kids Organic Squashes Baby Food
A blend of butternut squash, kabocha squash, and pumpkin, this baby food is nutrient-rich with added olive oil. 

Maya Kaimal Organic Everyday Dal
A creamy and spiced dish combining red lentils, butternut squash, and coconut milk. This organic, ready-to-eat meal is perfect for a quick, flavorful dinner.

From the Ground Up Butternut Squash Pretzels
These crunchy pretzels are made from butternut squash and cassava, offering a tasty and gluten-free twist on a classic snack. 
Sprague Organic Butternut Squash Soup
A velvety soup featuring organic butternut squash, ideal for a cozy meal. This canned option is both convenient and packed with warm autumnal flavors.

This article is related to:

Vegetables, Vegetarian Recipes

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