13 Healthy Butternut Squash Recipes You’ll Make Again and Again
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As the crisp autumn air sets in and the warm spices of the season start to waft through our kitchens, it’s the perfect time to cozy up with a bowl of comforting, nutritious, and deliciously flavorful butternut squash dishes. This humble gourd is a nutritional powerhouse, packed with vitamins A and C, potassium, and fiber, making it the perfect addition to any clean eating diet.
From hearty soups and stews to roasted side dishes and creative main courses, butternut squash is a versatile ingredient that can be used in a variety of ways to add depth, warmth, and health to our meals.
In this article, we’ll explore some of the most scrumptious and healthy butternut squash recipes that will have you falling in love with this versatile ingredient and making it a staple in your clean eating routine.
Roasted Butternut Squash with Maple and Cinnamon
Roasted Butternut Squash with Maple and Cinnamon is a delightful dish that perfectly balances the natural sweetness of the squash with warm spices. This healthy recipe is not only easy to prepare but also adds a vibrant splash of color to your table. Ideal for a clean eating lifestyle, it makes a nutritious side or a wholesome addition to salads and grain bowls.
1. Preheat your oven to 400°F (200°C). 2. Cut the butternut squash in half lengthwise and scoop out the seeds. 3. Peel the squash with a vegetable peeler and cut it into 1-inch cubes. 4. In a large bowl, mix the squash cubes with olive oil, maple syrup, cinnamon, salt, and pepper until well coated. 5. Spread the mixture evenly on a baking sheet lined with parchment paper. 6. Roast in the preheated oven for 25-30 minutes, or until the squash is tender and slightly caramelized, stirring halfway through. 7. Serve warm and enjoy the sweet and cozy flavors.
Butternut Squash Soup with Ginger and Coconut Milk
Butternut Squash Soup with Ginger and Coconut Milk is a creamy and comforting dish that perfectly balances sweet and savory flavors. The natural sweetness of the squash is enhanced by the warmth of the ginger, while coconut milk adds a rich and luscious texture. This soup is not only delicious but also packed with nutrients, making it a perfect addition to any healthy eating plan.
1. Begin by peeling, seeding, and dicing one large butternut squash. 2. In a large pot, heat 1 tablespoon of coconut oil over medium heat and add one chopped onion. Sauté until the onion becomes translucent, about 5 minutes. 3. Add two cloves of minced garlic and 1 tablespoon of freshly grated ginger, cooking for an additional minute until fragrant. 4. Stir in the diced butternut squash, 4 cups of vegetable broth, and salt and pepper to taste. 5. Bring the mixture to a boil, then reduce heat and simmer until the squash is tender, about 20 minutes. 6. Once cooked, use an immersion blender to puree the soup until smooth, or carefully transfer to a blender in batches. 7. Stir in 1 can of coconut milk and heat the soup gently before serving. 8. Garnish with fresh herbs or a sprinkle of chili flakes if desired, and enjoy warm.
Stuffed Butternut Squash with Quinoa and Black Beans
Stuffed Butternut Squash with Quinoa and Black Beans is a nutritious and flavorful dish perfect for a healthy, clean eating lifestyle. This recipe combines the sweetness of roasted butternut squash with hearty quinoa and protein-packed black beans, making it a balanced meal option. With vibrant colors and a satisfying texture, it’s an ideal autumn dish that is both comforting and nourishing.
1. Preheat the oven to 400°F (200°C). Cut the butternut squash in half lengthwise and scoop out the seeds. Place the squash halves cut-side down on a baking sheet and roast for 30-40 minutes until tender. 2. While the squash is roasting, rinse and drain the quinoa. In a saucepan, combine the quinoa and vegetable broth, and bring to a boil. Reduce the heat, cover, and simmer for 15 minutes until the quinoa is fluffy. 3. In a large bowl, mix the cooked quinoa with black beans, diced tomatoes, corn, and spices such as cumin and chili powder. 4. Once the squash is done, remove from the oven and flip the halves cut-side up. Fill each half with the quinoa and black bean mixture. 5. Return the stuffed squash to the oven and bake for an additional 10-15 minutes until heated through. Serve warm, garnished with fresh cilantro or avocado if desired.
Butternut Squash and Kale Salad with Lemon Vinaigrette
Butternut Squash and Kale Salad with Lemon Vinaigrette is a nutritious and vibrant dish perfect for clean eating enthusiasts. This salad combines the sweet, earthy flavors of roasted butternut squash with the hearty, nutrient-rich kale, all tied together with a zesty lemon vinaigrette. It’s a wholesome meal that is not only visually appealing but also packed with vitamins and antioxidants.
1. Preheat your oven to 400°F (200°C). 2. Peel and cube the butternut squash, then toss it with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes until tender and slightly caramelized. 3. While the squash is roasting, wash and chop the kale into bite-sized pieces and place it in a large bowl. 4. In a small bowl, whisk together lemon juice, olive oil, honey (if using), salt, and pepper to create the vinaigrette. 5. Once the butternut squash is done roasting, let it cool slightly before adding it to the bowl with the kale. 6. Drizzle the lemon vinaigrette over the salad and toss gently to combine. 7. Serve immediately or let it sit for 10-15 minutes to allow the flavors to meld.
Spaghetti Squash with Butternut Squash Alfredo Sauce
Spaghetti Squash with Butternut Squash Alfredo Sauce is a deliciously creamy and healthy alternative to traditional pasta dishes. This recipe combines the natural sweetness of butternut squash with the unique texture of spaghetti squash, making it a delightful meal for clean eating enthusiasts. It’s a comforting dish that not only satisfies your cravings but also nourishes your body with wholesome ingredients.
1. Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut-side down on a baking sheet and bake for about 40 minutes, or until tender. 2. While the squash is baking, peel and dice the butternut squash into small cubes. In a pot, cook the butternut squash in boiling water for about 10-15 minutes, or until soft. Drain and blend it in a blender or food processor until smooth, adding a little vegetable broth for creaminess. 3. Add garlic, nutritional yeast, salt, pepper, and any desired seasonings to the butternut squash puree, blending until fully combined. 4. Once the spaghetti squash is done cooking, use a fork to scrape the insides into strands. In a large bowl, combine the spaghetti squash with the butternut squash Alfredo sauce. Serve warm and enjoy!
Butternut Squash and Chickpea Curry
Butternut Squash and Chickpea Curry is a hearty and nutritious dish that combines the natural sweetness of butternut squash with the protein-rich goodness of chickpeas. This vibrant curry is not only delicious but also packed with flavor from warm spices and coconut milk. It’s a perfect meal for anyone seeking a healthy and satisfying option that can be enjoyed any time of the year.
1. Start by peeling and dicing 1 medium butternut squash into bite-sized pieces. Drain and rinse 1 can of chickpeas. 2. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and sauté until translucent. 3. Stir in 2 minced garlic cloves, 1 tablespoon of grated ginger, and 1 tablespoon of curry powder, cooking for another minute until fragrant. 4. Add the diced butternut squash and chickpeas to the pot, mixing well with the spices. 5. Pour in 1 can of coconut milk and 1 cup of vegetable broth, bringing the mixture to a simmer. 6. Cover and let it cook for about 20 minutes, or until the squash is tender. 7. Season with salt, pepper, and a squeeze of lime juice to taste. Serve hot, garnished with fresh cilantro.
Butternut Squash and Lentil Salad with Feta
Butternut Squash and Lentil Salad with Feta is a vibrant and nutritious dish perfect for a healthy lifestyle. The combination of roasted butternut squash, protein-packed lentils, and tangy feta creates a delightful medley of flavors and textures. This salad not only satisfies your taste buds but also provides essential nutrients for a balanced meal.
1. Preheat the oven to 400°F (200°C). 2. Peel, seed, and cube the butternut squash, then toss it with olive oil, salt, and pepper. 3. Spread the squash on a baking sheet and roast for about 25-30 minutes until tender and golden. 4. While the squash is roasting, rinse and cook the lentils according to package instructions until tender but not mushy. Drain and set aside. 5. In a large bowl, combine the roasted squash, cooked lentils, diced feta, chopped fresh parsley, and a squeeze of lemon juice. 6. Toss gently to combine and adjust seasoning if necessary. 7. Serve warm or at room temperature, garnished with additional feta and parsley if desired.
Grilled Butternut Squash Wedges with Tahini Dressing
Grilled Butternut Squash Wedges with Tahini Dressing is a delicious and nutritious dish perfect for healthy eating. The natural sweetness of the butternut squash caramelizes beautifully when grilled, while the creamy tahini dressing adds a rich flavor. This simple recipe is great as a side dish or a light main course, showcasing the vibrant taste of seasonal produce.
1. Preheat the grill to medium-high heat. 2. Cut the butternut squash in half lengthwise and scoop out the seeds. 3. Slice each half into wedges and toss them with olive oil, salt, and pepper. 4. Place the wedges on the grill and cook for about 6-8 minutes on each side until tender and slightly charred. 5. While the squash is grilling, whisk together tahini, lemon juice, garlic, and a little water to reach your desired consistency. 6. Once the wedges are done, remove them from the grill and drizzle with the tahini dressing before serving.
Butternut Squash and Spinach Frittata
Butternut Squash and Spinach Frittata is a nutritious and flavorful dish perfect for any meal of the day. This vibrant frittata combines the sweetness of roasted butternut squash with the earthy notes of fresh spinach, making it both satisfying and healthy. Packed with protein from eggs, it’s an ideal choice for clean eating enthusiasts looking to enjoy a delicious and wholesome option.
1. Preheat your oven to 375°F (190°C). 2. Start by peeling and cubing the butternut squash, then roast it in the oven with a drizzle of olive oil, salt, and pepper for about 25 minutes or until tender. 3. While the squash roasts, sauté chopped onion and garlic in a skillet until fragrant and translucent. 4. Add fresh spinach to the skillet and cook until wilted. 5. In a bowl, whisk together eggs, a splash of milk, salt, and pepper. 6. Once the squash is ready, fold it into the spinach mixture, then pour the egg mixture over everything in the skillet. 7. Cook on the stove for 3-5 minutes until the edges begin to set, then transfer the skillet to the oven. 8. Bake for 15-20 minutes or until the frittata is fully cooked and golden on top. 9. Allow to cool slightly before slicing and serving.
Butternut Squash Mash with Garlic and Olive Oil
Butternut Squash Mash with Garlic and Olive Oil is a delicious and nutritious side dish that’s perfect for any meal. This creamy mash combines the natural sweetness of butternut squash with the aromatic flavor of garlic and the richness of olive oil. It’s an excellent alternative to traditional mashed potatoes, providing a healthy, gluten-free option that is packed with vitamins and minerals.
1. Begin by peeling and cubing 2 pounds of butternut squash. 2. Bring a large pot of salted water to a boil and add the squash cubes. Cook for about 15-20 minutes, or until fork-tender. 3. Meanwhile, in a small pan, heat 2 tablespoons of olive oil and sauté 3 cloves of minced garlic until fragrant, being careful not to burn them. 4. Drain the cooked squash and return it to the pot. 5. Add the sautéed garlic and olive oil to the squash, and mash using a potato masher or fork until smooth. 6. Season with salt and pepper to taste, and serve warm.
Mashed Butternut Squash with Garlic and Thyme
Mashed Butternut Squash with Garlic and Thyme is a creamy, flavorful side dish that combines the natural sweetness of butternut squash with the aromatic essence of garlic and fresh thyme. This dish is not only delicious but also packed with nutrients, making it a perfect addition to any meal.
Ingredients: 1 medium butternut squash, 2 cloves garlic (minced), 2 tablespoons butter, 1 teaspoon fresh thyme (chopped), salt, and pepper to taste.
Instructions: Peel and cube the butternut squash, then boil it in salted water until tender (about 15-20 minutes). Drain, mash with butter, garlic, thyme, salt, and pepper until smooth, and serve warm.
Roasted Butternut Squash with Olive Oil and Spices
Roasted Butternut Squash with Olive Oil and Spices is a simple yet flavorful dish that highlights the natural sweetness of the squash. Tossed in olive oil and a blend of spices, this dish becomes caramelized and tender, making it a delightful side or a healthy snack.
Ingredients: 1 medium butternut squash, 2 tablespoons olive oil, 1 teaspoon paprika, 1 teaspoon cumin, salt, and pepper to taste.
Instructions: Preheat the oven to 400°F (200°C). Peel, seed, and cube the butternut squash, then toss it with olive oil, paprika, cumin, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, or until golden and tender.
Stuffed Butternut Squash with Quinoa, Cranberries, and Nuts
Stuffed Butternut Squash with Quinoa, Cranberries, and Nuts is a hearty and nutritious dish that combines the earthy flavors of squash with the sweetness of cranberries and the crunch of nuts. This dish is perfect for a cozy dinner or as a festive centerpiece during the holidays.
Ingredients: 1 medium butternut squash, 1 cup cooked quinoa, 1/2 cup dried cranberries, 1/2 cup chopped nuts (such as walnuts or pecans), 1 teaspoon cinnamon, salt, and pepper to taste.
Instructions: Preheat the oven to 375°F (190°C). Halve the butternut squash and scoop out the seeds, then roast the halves cut-side down for 30 minutes. In a bowl, mix cooked quinoa, cranberries, nuts, cinnamon, salt, and pepper. Flip the squash, fill with the quinoa mixture, and bake for an additional 15-20 minutes until heated through.
