Low-Calorie Pumpkin & Winter Squash Recipes

August 27, 2019
Winter squashes, such as butternut, acorn and pumpkin, are a delicious and diet-friendly seasonal food. Enjoy squash in comforting recipes like Butternut Squash Soup, Roasted Stuffed Pumpkin and Spaghetti Squash & Meatballs.Download a FREE Cookbook of Our Best Fall Recipes!Watch Video
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Amazon Bean Soup with Winter Squash & Greens

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Shaped like a flattened drum, buttercup squash most closely resembles the local squash used in this comforting hearty soup from northern Brazil. It has a dark green peel, a grayish turban-shaped top and dense orange flesh. Hubbard, butternut or delicata squashes could also be used. Instead of the lip-numbing Brazilian green jambu, we have used spinach. For a more festive look, serve in a roasted squash half (see Tip).

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Stuffed Delicata Squash

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In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you'd normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

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Mushroom, Squash & Chicken Salad with Sesame Dressing

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In this healthy main-course chicken salad recipe, dandelion greens and curly chicory pair marvelously with a wildly flavorful mushroom-sesame dressing, roasted chicken thighs and succulent roasted squash. Toss the salad with the dressing just before serving so the greens don't get too wilted.

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Roasted Pumpkin-Apple Soup

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Apples add just a hint of sweetness to this velvety pumpkin soup. Try it as a delightful first course for a special meal.

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Spaghetti Squash & Meatballs

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With this spaghetti squash and meatballs recipe, you can reduce the carbohydrates and increase the vegetable servings by skipping pasta and serving the Italian-seasoned turkey meatballs and quick, homemade marinara sauce over thin strands of cooked spaghetti squash instead. Cooking the squash first in the microwave and then in a skillet to cook off the extra moisture, gives the squash a more spaghetti-like texture.

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Frozen Pumpkin Mousse Pie

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While pumpkin pie deserves respect as a Thanksgiving icon, it's fun to shake up tradition. Surprise your family and friends with a frozen pie this year--it just might become one of their holiday favorites. No need to let them know how easy it is.

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Winter Greens Salad with Squash & Cranberry Vinaigrette

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In this winter greens salad recipe, the steamed squash adds a tender yielding texture and a mild, almost nutty taste. Combine with some nutritious bitter greens and a sweet-sour cranberry vinaigrette and you have an amazing salad.

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Spicy Butternut Squash Soup

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This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.

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Braised Cauliflower & Squash Penne Pasta

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In this braised cauliflower and squash penne pasta recipe, we cook the pasta and vegetables in broth rather than water to make this warming vegetarian pasta extra flavorful. The starch from the pasta and vegetables combines with the broth as it simmers and creates a silky sauce. And you can make the whole dish in just one pot, so cleanup is a breeze.

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Roasted Stuffed Pumpkin with Spiced Pumpkin Seeds

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This roast pumpkin with a mushroom-and-bread stuffing is a beautiful vegetarian entree for the holidays. Use a small pumpkin if you can find one, but a winter squash like kabocha or buttercup also works. For a special garnish, save the seeds from the pumpkin, toss them with spices and roast them. If you use a squash, opt for store-bought pepitas; the squash seeds are too woody to eat.

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Creamy Rye & Butternut Squash Soup

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This creamy rye and butternut squash soup recipe is a healthier take on a traditional squash and rye bread soup from the Valle d'Aosta region of Italy, usually made rich with milk and cheese. This healthy butternut squash soup variation gets its richness from the creamy starches released by the bread and winter squash. If you like caraway, be sure to use rye bread with caraway seeds.

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Butternut Squash & Tomato Posole

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Posole is a traditional Mexican stew most often made with pork and hominy (dried corn kernels that have been treated to soften the hull) cooked in a fragrant chile-based sauce. In this quick vegetarian recipe, we rely on the meatiness of pinto beans and butternut squash combined with hand-crushed whole tomatoes to make a satisfying stew.

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Maple-Pumpkin Custards with Crystallized Ginger

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A Thanksgiving meal wouldn't be complete without pumpkin, and here in Vermont we wouldn't dream of excluding our beloved maple syrup. We've combined the two in these elegant custards, featuring the best part of a pumpkin pie and saving calories for a luscious finish of real whipped cream. If you can find it, use Grade B dark amber syrup to get the best maple flavor.

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Roasted Turnips & Butternut Squash with Five-Spice Glaze

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In this delicious side dish recipe, turnips and butternut squash are glazed with a mixture of molasses and flavorful five-spice powder. Try the dish with garlic-rubbed roasted chicken or pork.

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Curried Lentil Stuffed Squash

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In this stuffed squash recipe, a spicy red lentil curry stew fills acorn squash. If you find them at your market use tasty jarred piquillo peppers in this.

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Fried Winter Squash with Black Olives

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In this sautéed butternut squash recipe, vinegary, caramelized onions and black olives add sweet, salty and tangy flavors. Other hard winter squashes, such as hubbard or red kuri, work nicely in this dish as well.

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Butternut Squash Pilaf

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Grated butternut squash adds color and nutrients to this brown rice pilaf. This is a riff on a traditional Greek dish that calls for Greek pilaf rice and pumpkin; here we've substituted instant brown rice and butternut squash.

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Curried Squash & Chicken Soup

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Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup.

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Butternut Squash Gratin

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Roasted butternut squash slices layered with a creamy sauce and topped with golden breadcrumbs makes a hassle-free side dish that just about everyone loves. Our healthier version skips the heavy cream and butter found in most recipes--saving about 160 calories and 12 grams of saturated fat compared to a traditional version.

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Winter Salad with Roasted Squash & Pomegranate Vinaigrette

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In a combination of gorgeous colors, textures and tastes, this salad stars radicchio, frisee, pomegranate seeds and walnuts. It's an elegant addition to your holiday menus. Sprinkle with Gorgonzola or another creamy blue cheese for an added burst of flavor and richness.

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Squash, Chickpea & Red Lentil Stew

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Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.

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Squash Rounds with Shallot-Cider Sauce

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A richly flavored caramelized shallot-cider sauce turns baked butternut squash rounds into a beautiful starter or side dish for a fall party.

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Turkey & Squash Soup

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This Southwestern-inspired turkey-and-squash soup gets a little kick from crushed red pepper and some zing from fresh lime juice. You can use leftover turkey or chicken (instead of the cutlets); dice it and add a few minutes before serving. Serve with cornbread.

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Pumpkin-Chocolate Torte with Pumpkin Whipped Cream

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If you're ready for a change from standard pumpkin pie, try this pumpkin torte recipe with a deep chocolate flavor. Pureed pumpkin helps make the dessert incredibly moist and dense. The topping is whipped cream with a touch of vanilla and sugar and a bit of pureed pumpkin folded in.

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Spaghetti Squash Lasagna with Broccolini

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In this low-carb spaghetti squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation. Serve with a big Caesar salad and some warm and crusty whole-grain bread.

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Seared Chicken with Mango Salsa & Spaghetti Squash

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A quick mango salsa gives this easy chicken dinner recipe a tropical flavor boost. A generous serving of spaghetti squash rounds out the healthy meal.

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Spaghetti Squash with Ginger-Miso Dressing

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Mild-flavored spaghetti squash is a great swap for noodles, but here it's showcased on its own dressed with a healthy dressing spiked with salty miso. Serve with roasted chicken or fish.

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Squash & Red Lentil Curry

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This healthy red lentil curry recipe has a rich flavor and complexity that tastes like it takes hours to prepare. Butternut squash and coconut milk combine with the lentils to make a hearty vegetarian dish. Serve with brown rice or naan bread.

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Garlic Shrimp with Cilantro Spaghetti Squash

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Garlicky shrimp are served on top of buttery, cilantro-flecked spaghetti squash in this quick, healthy dinner recipe inspired by shrimp scampi. Pair with a side of sautéed greens, such as kale, collards or spinach.

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Kielbasa-&-Swiss Spaghetti Squash Casserole

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Zesty sauerkraut, Swiss cheese and rye bread add Reuben-esque flavor to this surprisingly addictive spaghetti squash skillet recipe. If you can't find seeded rye bread, add 1/2 to 1 teaspoon caraway seeds to the mixture in Step 2. Serve with a green salad tossed with red-wine vinaigrette.

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