Healthy Butternut Squash Recipes

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

Staff Picks

Butternut Squash Casserole

This simple butternut squash casserole recipe combines sweet butternut squash with a touch of brown sugar and cinnamon and is finished with a buttery, crunchy topping. It's sure to be a welcome addition to any Thanksgiving menu.
By Julia Levy

Butternut Squash Soup with Apple Grilled Cheese Sandwiches

Rating: 4 stars 16
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. If you have a sensitive palate, you can cut back on the spices. Be sure to use seasonal squash for the best squash flavor. 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.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Roasted Butternut Squash Seeds

Rating: 5 stars 1
Don't throw away your butternut squash seeds; roast them instead! Roasted butternut squash seeds make a great snack or salad topper. Enjoy them plain or jazzed up with one of the variations below.
Jasmine Smith
By Jasmine Smith

Roasted Brussels Sprout & Butternut Squash Salad

Rating: 5 stars 1
Serve this hearty and healthy fall salad with roasted pork tenderloin, chicken or salmon, or with your Thanksgiving meal. All of the vegetables are roasted on the same pan, so this recipe is easy to prep, and it tastes great warm or at room temperature so it's perfect for holiday buffet tables and potlucks. Cranberries add a sweet-tart edge, while the maple-tahini dressing provides depth.
By Julia Levy

Butternut Squash & Black Bean Enchiladas

Rating: 4.5 stars 4
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

Warm Butternut Squash & Kale Salad with Goat Cheese & Pepitas

Rating: 5 stars 2
This healthy salad makes the perfect side dish for the holidays. Butternut squash turns tender in the oven, while goat cheese and pumpkin seeds add creaminess and crunch. Letting the kale and lemon juice sit helps tenderize the leafy green, so don't skip that step.
Portrait of Wendy Lopez
By Wendy Lopez

Fall Chopped Salad with Spinach, Butternut Squash, Apples & Cheddar

Rating: 5 stars 9
Who says spinach salads are only for spring? Use autumn's tender crop of fresh spinach and other seasonal vegetables to make this fall salad with roasted butternut squash, apples, cheddar and pecans. This colorful and healthy salad would be a wonderful addition to your Thanksgiving menu, but there's no reason to save it for holidays--serve it along with chicken or pork for a healthy weeknight dinner, or turn it into a main course by adding some chickpeas or chopped chicken or turkey.
By Carolyn Casner

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.
By Carolyn Casner

Melting Butternut Squash with Cumin & Cilantro

In this quick and easy recipe, butternut squash becomes crisp on the outside from 20 minutes in a high-heat oven, and creamy on the inside from the addition of a flavorful broth during the last few minutes of roasting. The flavors of garlic, paprika, cumin and cilantro are inspired by the North African condiment chermoula, which is popularly used in seafood dishes but also sometimes used to accompany meat and vegetables. Look for a squash with a long neck for best results.
By Carolyn Casner

Slow-Cooker Curried Butternut Squash Soup

Rating: 4.5 stars 4
Skip the roasting in this butternut squash soup recipe and let your slow cooker do the work instead. Just load up all the ingredients into the crock pot, set it and forget it for an easy, healthy dinner or packable lunches.
By Carolyn Casner

Persian-Style Butternut Squash Soup

Rating: 5 stars 3
Stock up your Iranian-inspired spice cabinet to brighten up a simple butternut squash soup for your Thanksgiving feast.
By Naz Deravian

Roasted Butternut Squash Salad

Rating: 5 stars 1
This roasted butternut squash salad is a mix of texture and flavor. Pepitas add crunch while honey and dried cherries provide a sweet-tart flavor.
By Haydn Shaak
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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.
Sautéed Butternut Squash

Sautéeing butternut squash in olive oil quickly yields perfectly cooked results and slighly caramelizes the squash for extra flavor. This recipe makes a delicious vegetable side dish to pair with roasted meats.