Healthy Butternut Squash Recipes

Find healthy, delicious butternut squash recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Butternut Squash Soup with Apple Grilled Cheese Sandwiches

Rating: 4 stars 12
Layering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week.

Butternut Squash & Black Bean Enchiladas

Rating: 5 stars 1
A crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.
Headshot of Adam wearing a blue button up shirt on a white background
By Adam Dolge

Butternut Squash Soup with Avocado & Chickpeas

Rating: 4.4 stars 5
Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.

Butternut Squash, Tomato, Chard & Chickpea Soup

Rating: 4.67 stars 3
This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low—a combination that can aid in weight loss overtime and potentially help you lose belly fat. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish!

Colorful Roasted Sheet-Pan Veggies

Rating: 4.67 stars 3
These easy roasted vegetables will give your plate a pop of color. Give the cubes of butternut squash a head start for 10 minutes to soften in the oven before adding in the other veggies. The broccoli, peppers and onion are naturally more tender than the butternut squash and cook more quickly. That way everything ends up finishing at the same time.

Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette

Chef Millie Peartree has been feeding the community in the Bronx, where she grew up, as a private chef, caterer and restaurant owner of Millie Peartree's Fish Fry & Soul Food for more than a decade. Her healthy-eating philosophy is all about making simple but flavorful protein-packed meals. Mango juice in the vinaigrette balances the spiced salmon and roasted vegetables on these grain bowls.

Vegetarian Gumbo

Rating: 5 stars 2
This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil.

Squash & Red Lentil Curry

Rating: 4.37 stars 24
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.

Noodle-Less Butternut Squash Lasagna

Rating: 5 stars 2
Slices of butternut squash stand in for noodles in this veggie-packed lasagna with spinach, mushrooms and a creamy Parmesan cheese sauce. You can make the Parmesan cheese sauce with regular flour or swap in gluten-free flour to make this dish gluten-free. Look for a squash with a long, straight neck for the best results. Serve with a green salad for a vegetarian meal that you'd be happy to serve to company.

Slow-Cooker Turkey Chili with Butternut Squash

Rating: 4 stars 7
This slow-cooker turkey and butternut squash chili is the perfect balance of sweet and spicy. The sweetness of the butternut squash tames the kick from cayenne, making this easy crock-pot chili just right for kids and adults alike. For those who prefer a spicier chili, just pass hot sauce at the table.

Roasted Butternut Squash Soup

Rating: 5 stars 2
Roasting butternut squash with herbs and garlic gives this healthy soup a more complex flavor. A bit of maple syrup adds sweetness, while a splash of apple-cider vinegar brightens up the flavors. This easy recipe requires just 15 minutes of active prep time, but you can cut down on that even more by buying precut squash. Serve with bread and a salad for a light supper, or as a starter for a holiday meal.

Chicken Stew with Collard Greens & Peanuts

Rating: 5 stars 1
This West African–inspired chicken stew is hearty and has lots of bold, umami flavors.
By Virginia Willis
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Inspiration and Ideas

How to Cook Butternut Squash
How to bake, roast, sauté, steam and spiralize this versatile winter vegetable.
Butternut Squash 4 Ways
Use these four easy methods to cook butternut squash perfectly every time.
Steamed Butternut Squash
Rating: 5 stars
1

Butternut squash steams quickly, making this a great cooking technique to enjoy this fall vegetable as a weeknight side dish. For extra flavor, toss the steamed butternut squash with salt, pepper and a little bit of olive oil, butter or Parmesan cheese after cooking.