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!

Side by side image of roasted butternut squash salad and butternut squash pasta with sage

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!

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:

  1. Cut off the top stem and bottom of your squash to make it stable and easy to peel.
  1. Cut the squash in half across the center, where the cylindrical shape stops and gets rounder.
  2. 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!

Hands removing seeds from butternut squash using a spoon


Is butternut squash healthy?

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!

What is the healthiest way to eat squash?

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!

Can you eat butternut squash skin?

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.

Do I need to peel butternut squash before roasting?

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

Roasted Butternut Squash Salad Recipe

If you are after healthy butternut squash recipes, this roasted butternut squash salad is what you want! It's comforting, hearty, and delicious. It's healthy, quick, easy to make, and tastes amazing! Here you'll find even more notes and tips on how to make it.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course, Salad, Side Dish
Cuisine: Gluten-Free, Vegan
Servings: 4 servings
Calories: 390kcal
Author: Sara Trezzi


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:


  • 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.


Calories: 390kcal | Carbohydrates: 60g | Protein: 12g | Fat: 18g

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