25 Healthy Butternut Squash Recipes You’ll Fall in Love With
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From delicious soups to creamy pasta and sensational side dishes, these healthy butternut squash recipes will give you plenty of ideas. Plus, they’re incredibly nutritious, full of goodness, and easy to put together!
I get that finding creative ways to use seasonal veggies can be tricky.
But I’m here to help with an incredible range of healthy butternut squash recipes that actually taste good.
Whether you enjoy comforting fall dishes or Italian staples with a twist, you’re going to love these recipe options during the cooler months.
Plus, they all use easy-to-find ingredients that you can pick up from local markets or grocery stores!
And if that wasn’t enough, you can also prep several of these dishes ahead of time for easy meal prep throughout the week.
Hip, hip, hooray!
And if you are after some tips to peel your butternut squash as quickly as possible, jump to the end of the article here!
Also check 31 Healthy Mushroom Recipes You’ll Want to Make Right Now!
25 Healthy Butternut Squash Recipes
Get ready to fall in love with butternut squash all over again! From creamy soups to savory salads to comforting pasta, these healthy recipes will fill your plate (and your tummy) with deliciousness!
Vegan Butternut Squash Soup
This creamy butternut squash soup is the comforting dinner of dreams.
It’s filled with sweet butternut squash (of course!) and is boosted with a hearty vegetable broth, carrots, and a base of aromatics.
I love topping it with crunchy pumpkin seeds and a swirl of coconut milk for aesthetics.
But you’ll forget all about looks once you’re mopping up every last drop with a hunk of crusty bread.
Butternut Squash Curry
I’m a huge fan of the warmth and rich spices you find in traditional Indian curries.
So, why not swap out your usual chicken or prawn curries for squash cubes that are subtly sweet but entirely tasty?
Plus, the butternut squash is a wonderful low-starch alternative to potatoes and gives the dish a vibrant orange color that instantly draws you in.
When you add the full-fat coconut milk and chickpeas to the mix, it’s easy to see why this is a go-to in my recipe binder!
Butternut Squash Pasta with Sage
This butternut squash pasta with sage is simple, fragrant, and ready and minutes for a hassle-free weeknight dinner!
Frying the sage leaves in olive oil offers the dish a serious depth of flavor.
But don’t sleep on the smooth butternut squash and plant milk that creates the rich and creamy sauce!
Roasted Butternut Squash Salad
When I’m looking for an exciting but healthy salad for lunch, I’ll head straight for this recipe.
You get a glorious caramelized flavor from the butternut squash that is perfectly complemented by the juicy cranberries.
But don’t worry – that sweetness is mellowed out by the crunchy pecans, fresh leaves, and slightly acidic dressing!
If you peel and chop your squash in advance (or buy chopped squash), you can have your salad on the table in 15 minutes flat.
Butternut Squash Buddha Bowl
Roasted butternut squash, sautéed mushrooms, and lentils come together to make this colorful buddha bowl!
It’s one of my all-time favorite healthy lunch recipes and boasts tons of plant-based protein (over 10g per bowl!) plus fiber.
This comforting fall recipe is divine drizzled with a turmeric tahini dressing, but the ingredients are tasty enough to fly solo!
Tofu Coconut Curry
Who needs takeout when you can whip up this tofu coconut curry in just 20 minutes?
It’s completely vegan, is loaded with plant-based protein, and allows you to taste the rainbow with cilantro, leafy greens, and red peppers!
The coconut milk gives this curry a velvety texture and a mellow taste.
And if you love a bit of extra heat, you can dial things up by increasing the level of dried spice that you use!
Air Fryer Butternut Squash Fries
Forget old-school greasy fries that make you feel slightly guilty with each bite.
These air fryer butternut squash fries are the new, crunchy, and slightly sweet kids on the block!
Popping the butternut squash strips in the air fryer gives them a gloriously crispy exterior that you can’t beat.
But the garlic powder and smoked paprika? They’re the MVPs that contrast the sweetness of the squash beautifully!
Serve them with an amazing lemon garlic rosemary dipping sauce or a simple combo of ketchup and mayo.
Vegan Stuffed Butternut Squash
Sometimes, it’s good to keep things simple and nutritious.
That’s where this stuffed butternut squash comes in!
The nutritious butternut squash is loaded up with simple ingredients like kale, mushroom, wild rice, and lentils.
And the zesty salsa verde with Dijon and parsley? It takes things to a whole new level.
It’s a perfect meat-free main for the holiday season!
Roasted Vegetable Butternut Squash Lasagna
You probably know by now that with my Italian roots, I always go weak at the knees around my motherland food, and this butternut squash lasagna is no exception!
Not only does it strike the perfect balance between sweet and savory, but I love that it’s filled with 5 different roasted veggies!
Don’t even get me started on the layers of melted cheese and rich ricotta that you’ll get with every bite.
Serve it with garlic bread or a light lettuce salad, and you’ll feel like you are on the Italian coast in no time!
Turmeric Chickpea Soup with Butternut Squash
I turn to this turmeric chickpea soup when I need a bowl of comfort food that’ll keep me full for hours.
It’s so delicious, thanks to the blend of vibrant veggies, roasted chickpeas, turmeric, and thyme.
Plus, chowing down on dark leafy greens is the best way to get those vitamins and minerals in!
Use a high-speed or immersion blender to make quick work of this creamy recipe during those cool fall nights.
Butternut Squash Hummus with Feta and Pomegranates
If you can’t get enough of homemade hummus and want to switch things up, this butternut squash dip is perfect.
It’s ridiculously smooth and rich but gets its distinctive spice profile from the cumin, coriander, and cayenne pepper.
Throw in the saltiness from the feta and the burst of freshness from the pomegranate, and you’ll have a new best friend for your pitas!
Roasted Butternut Squash Broccoli with Cheddar Chicken Couscous
I literally can’t stop thinking about this comforting and easy butternut squash recipe.
It makes full use of this famous fall vegetable by roasting it to perfection in a blend of maple syrup and spices.
The couscous lends the dish a slightly chewy texture, while the cheese adds a rich creaminess that is just amazing.
If you get tired of using squash, swap it out for sweet potatoes next time!
Orzo Pasta with Roasted Butternut Squash
I feel like orzo never gets enough love, but this one-pot recipe lets this ingredient shine!
It combines nutritious ingredients like baked butternut squash, shallots, garlic, sage, and kale for a super-savory taste.
But don’t forget the sprinkle of parmesan cheese that gives it extra creaminess and a nutty bite!
SO good.
Butternut Squash Fritters
These healthy butternut squash fritters are bound to be a welcome addition to any midweek menu.
They’re absolutely perfect with a refreshing spring salad for a light meal or bulked out with brown rice or polenta fries!
If you’re looking to dial up curry night, the flavorful garlic yogurt dipping sauce makes these fritters an unbeatable appetizer.
Anything goes with this tasty recipe!
Butternut Squash Risotto
Have you been missing risotto in your rotation of Italian classics?
If so, this is one of the best butternut squash recipes to try!
It’s uber creamy and combines mashed butternut squash with fresh sage, fluffy parmesan cheese, and a savory broth.
Pair it with a bitter radicchio salad for the ultimate dinner party delight.
Plus, it’s ready in just 30 minutes (though your guests would never know!).
Rosemary Roasted Butternut Squash Pizza
Who doesn’t love tucking into a cheesy pizza at the weekend?
This rosemary-roasted butternut squash pizza is so rich and flavorful.
It features layers of basil pesto, crispy bacon, and tons of cheese. But don’t be afraid to leave out the bacon if you’re vegetarian!
And if the taste wasn’t appealing enough, baking these bad boys will make your entire house smell incredible.
Vegan Butternut Coconut Noodles
These vegan butternut coconut noodles are glorious during the winter months.
The recipe combines curry spices with ground chilies, baby spinach, and a butternut squash puree to create a beautifully balanced meal.
You can eat it as-is, or pair it with tempeh or seared tofu for an impressive hit of protein.
Chili Butternut Squash Soup
This chili butternut squash soup is one of the most delicious ways to hit your 5-a-day!
It’s the ultimate comfort food and gets a decent dose of protein and fiber from the soft white beans.
The red chili peppers give the dish a wonderful spiciness.
But the coconut milk, garlic, and butternut squash mellow things out perfectly for a dish that you’ll chow down in minutes!
Sprinkle a few green onions on top for a pop of color, and you’ll be good to go!
Butternut Squash Gratin
You might love potato dauphinoise but wait until you catch a load of this butternut squash gratin!
This is my go-to side dish for Thanksgiving dinner, as the nutmeg and toasted walnuts are delicious with a nut roast.
But I love this creamy recipe just as much on an average weeknight with a hunk of sourdough bread!
Butternut Squash Tacos
These authentic butternut squash tacos are an ideal pick for your next Mexican night.
They contain black beans for a hint of texture, but it’s the soft and spiced butternut squash that steals the show!
Stuff your tacos with a kale slaw, a squeeze of lime, and fresh avocado for a tangy bite and a dose of healthy fat.
I dare you to stop at just 1!
Butternut Squash Chickpea Lentil Moroccan Stew
Whenever I’m craving a nourishing dish that makes me feel accomplished in the kitchen, I’ll call on this tasty recipe.
It’s super cozy and hearty, but it takes just 45 minutes from chopping board to bowl.
But don’t let the ease of the recipe fool you.
It tastes incredibly layered thanks to the rich spices and trusty simmer that lets the sauce develop beautifully.
Serve it with wild rice or naan for the ultimate winter dish that feels like a warm hug!
Roasted Butternut Squash
Are you trying to whip up a simple salad or wholesome bowl but feel like something’s missing?
This classic roasted butternut squash recipe is about to be your knight in shining armor.
It always comes out beautifully golden brown and caramelized, giving it a slightly crisp mouthfeel that you can’t beat.
Season it with salt and pepper, toss it in olive oil, and make boring salads a thing of the past!
Skillet Chicken Butternut Squash
A balanced and satisfying family dinner that’s ready in 30 minutes? Where do I sign up?!
This virtually carb-free dish pairs crunchy veggies with golden brown chicken breasts and cubed butternut squash.
So, it’s a godsend for keto and low-carb folks everywhere!
As the natural flavors from the seasonal veggies instantly lift the dish, you just need a few fresh herbs to pull this together.
Butternut Squash and Cheese Stuffed Pasta Shells
Don’t get me wrong, I love a classic lasagna and a wood-fired pizza combo.
But when you’re feeling something slightly different on Italian night, these stuffed pasta shells are divine!
As they’re stuffed with roasted butternut squash and rich ricotta cheese, they’re so creamy.
Oh, and the prosciutto and marinara sauce are just the cherries on top of this baked recipe!
How to Quickly Peel Butternut Squash
I sometimes buy pre-chopped squash when I’m in a rush.
But it’s worth breaking down a whole squash from the grocery store if you want to save some cash.
You can usually make quick work of this process with a cutting board and a sharp chef’s knife by doing the following:
- Cut off the top stem and bottom of your squash to make it stable and easy to peel.
- Cut the squash in half across the center, where the cylindrical shape stops and gets rounder.
- Hold the cylindrical section and carefully cut away the skin (without removing too much flesh!).
4. Cut the bottom in half and remove the seeds with a spoon. Then cut away the skin and chop. Just FYI, you can either use a sharp knife or a vegetable peeler for this!
FAQ
Butternut squash is an extremely healthy vegetable that’s loaded with vitamins, minerals, and antioxidants. This winter squash is so nutrient-rich that it can even help you fight heart disease and lower your cancer risk!
I’d say that roasting or baking your butternut squash is the healthiest way to eat it. As squash is relatively water soluble, boiling it in water can leach the vitamins and minerals out of the vegetable. So, I suggest tossing it in olive oil for a hit of healthy fats or simply following any of the recipes I’ve mentioned here!
Yes, you can! Butternut squash skin is not only edible, but it’s also packed with fiber and nutrients like vitamin A. But whether you’ll leave it on or not will depend on the recipe you are going to cook. If you are going to blend your squash in soups, you can leave it on. But for a salad, you might want to remove it.
You don’t need to peel butternut squash before roasting, as the skin gets much softer when cooked. If I am roasting cubes for my salad, I usually remove it to get those perfect, golden-brown crisp edges! If I am going to blend it in a soup, I leave it on for extra fiber and vitamins.
More Fall-Inspired Recipes You’ll Love
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- Pumpkin Soup With sautéed Mushrooms
- 35 Easy Curry Recipes For Every Taste Bud
Roasted Butternut Squash Salad Recipe
Ingredients
For the butternut squash salad:
- 1 medium butternut squash
- 1 can chickpeas - drained (15oz)
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon smoked paprika
- 6 cups mixed salad - (arugula, red lettuce, baby spinach)
- 1/2 cup pecans
- 1/4 cup dried cranberries
- 1/4 cup pumpkin seeds
- 3-4 green onions - (or 1 small red onions)
For the dressing:
- 1 orange - squeezed
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- 1 tablespoon extra-virgin olive oil
- salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Cut the squash, peel it and dice it into cubes. Toss the butternut squash and chickpeas with the extra-virgin olive oil, and sprinkle with sea salt and smoked paprika.
- Place the squash and chickpeas on a baking sheet lined with baking paper. Roast until the butternut squash is tender for 20-25 minutes.
- While the squash and chickpeas are roasting, wash the salad and chop the green onions. Add the salad, green onions, pecans, dried cranberries, and pumpkin seeds to a bowl.
- Prepare the dressing: squeeze one orange, mix the orange juice, the extra-virgin olive oil, maple syrup, apple cider vinegar, salt, and pepper in a small jar.
- Once the butternut squash and chickpeas have finished roasting, remove them from the oven and let them cool for 5 minutes.
- Assemble the salad by adding the butternut squash and chickpeas to the rest of the ingredients, drizzle with the dressing, toss lightly, and serve immediately.
