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.
There are several ways to cook butternut squash, depending on your recipe and desired texture. Below are three popular methods:
Roasting brings out the natural sweetness and caramelizes the edges for a rich flavor.
Steaming results in a tender texture.
Baking the squash halves is one of the easiest methods, requiring minimal prep.
Butternut squash’s mild, slightly nutty flavor pairs well with a variety of ingredients:
Get your questions answered before heading to the kitchen.
Here are your butternut squash nutrition facts. 1 cup of cooked butternut squash contains:
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.
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.
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.
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 squash gets an upgrade with a drizzle of vinaigrette made using bee pollen, whole grain mustard, and sherry vinegar.Â
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.Â
This showstopping side is easy to prepare and a spice-infused maple syrup coats every bite with a touch of sweetness.
Inspired by an Italian classic, this lasagna amps up the vegetables for a filling meal that’s vegetarian and dairy-free.
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.
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.Â
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.Â
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 site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.