15 Butternut Squash Recipes You Need Now

Welcome to your ultimate guide to butternut squash! This amazing vegetable is more than just a fall decoration. It’s a powerhouse of flavor and nutrients, ready to transform your meals. Get ready to explore 15 incredible butternut squash recipes that will make you fall in love with this golden gourd, from cozy soups to surprising desserts.

A Stamp of Authority

Butternut squash isn’t just delicious; it’s packed with health benefits. According to registered dietitian Amy Gorin, “butternut squash provides vitamin A, which is important for eye health, as well as vitamin C, which is essential for your immune system.” [1] Its vibrant orange color is a giveaway for its rich beta-carotene content, a powerful antioxidant.

Nutrient (1 cup, cubed)	Amount	% Daily Value
Calories	82	4%
Vitamin A	1,140 mcg	127%
Vitamin C	31 mg	34%
Fiber	6.6 g	24%
Potassium	582 mg	12%

The Ultimate Collection of Butternut Squash Recipes

Let’s dive into the kitchen and start cooking! These recipes are designed to be simple, delicious, and perfect for any skill level.

1. The Simplest Roasted Butternut Squash

If you’re new to butternut squash, this is the perfect place to start. Roasting brings out its natural sweetness and creates a wonderfully tender texture with slightly crispy edges. It’s a side dish that can steal the show.

This method is foolproof. The high heat of the oven caramelizes the squash’s natural sugars, creating a flavor that is both deep and delicate. It’s a foundational recipe that you can customize in endless ways.

Ingredients:

• 1 medium butternut squash
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 1/2 teaspoon cinnamon or smoked paprika

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Carefully peel the butternut squash with a vegetable peeler. Cut it in half lengthwise and scoop out the seeds.
3. Cut the squash into 1-inch cubes. Try to make them as uniform as possible for even cooking.
4. In a large bowl, toss the squash cubes with olive oil, salt, and pepper until they are evenly coated.
5. Spread the cubes in a single layer on a baking sheet. Don’t overcrowd the pan, or the squash will steam instead of roast.
6. Roast for 25-30 minutes, flipping halfway through, until tender and golden brown.

Pro-Tip: Don’t throw away the seeds! Clean them, toss them with a little oil and salt, and roast them for a crunchy snack.

2. Creamy Dreamy Butternut Squash Soup

This soup is like a warm hug in a bowl. It’s silky smooth, rich, and incredibly comforting. It’s the perfect meal for a chilly evening, and it’s surprisingly easy to make a big batch for leftovers.

The secret to its creaminess isn’t a ton of heavy cream. Instead, blending the cooked squash with aromatic vegetables and a good quality broth creates a velvety texture that is both healthy and satisfying.

Ingredients:

• 1 large butternut squash, peeled and cubed
• 1 tablespoon olive oil
• 1 large yellow onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups vegetable broth
• 1 teaspoon dried sage
• Salt and pepper to taste
• Optional garnish: a swirl of coconut milk, toasted pumpkin seeds

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery. Sauté for 5-7 minutes until they begin to soften.
3. Add the cubed butternut squash, vegetable broth, and dried sage.
4. Bring the mixture to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes, or until the squash is very tender.
5. Carefully transfer the soup to a blender in batches, or use an immersion blender directly in the pot.
6. Blend until the soup is completely smooth. Be cautious, as hot liquids can expand in a blender.
7. Return the soup to the pot, season with salt and pepper, and gently reheat if necessary.

Pro-Tip: For a touch of brightness, squeeze a little fresh lemon juice or a splash of apple cider vinegar into the soup just before serving.

3. Butternut Squash Mac and “Cheese”

This is the ultimate comfort food makeover. By using a creamy butternut squash sauce, you get all the cheesy satisfaction of mac and cheese but with a huge boost of nutrients. It’s a fantastic way to sneak more vegetables into your family’s diet.

The squash puree mimics the color and texture of a classic cheese sauce perfectly. When combined with nutritional yeast for a cheesy flavor, it’s a game-changer for a healthier pasta night.

Ingredients:

• 1 pound of your favorite pasta (like elbows or shells)
• 2 cups roasted butternut squash cubes
• 1/2 cup reserved pasta water
• 1/4 cup nutritional yeast
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1/2 teaspoon salt
• Pinch of nutmeg

Instructions:

1. Cook the pasta according to package directions. Before draining, reserve about 1 cup of the starchy pasta water.
2. While the pasta cooks, combine the roasted butternut squash, 1/2 cup of pasta water, nutritional yeast, olive oil, garlic, salt, and nutmeg in a high-speed blender.
3. Blend until the sauce is completely smooth and creamy. If it’s too thick, add more pasta water one tablespoon at a time.
4. Drain the cooked pasta and return it to the pot.
5. Pour the butternut squash sauce over the pasta and stir to combine.
6. Serve immediately, topped with fresh parsley or a sprinkle of paprika.

Pro-Tip: For an extra “cheesy” flavor, add a tablespoon of miso paste to the sauce before blending.

4. Hearty Butternut Squash and Black Bean Tacos

Taco Tuesday just got a fall-inspired upgrade. The sweetness of the squash pairs beautifully with the earthy black beans and smoky spices. These tacos are filling, flavorful, and a fun way to change up your regular routine.

This combination is a nutritional powerhouse, packed with fiber, protein, and complex carbohydrates. It’s a meal that will keep you full and energized for hours.

Ingredients:

• 2 cups butternut squash, cut into 1/2-inch cubes
• 1 can (15 ounces) black beans, rinsed and drained
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• 8-10 corn or flour tortillas
• Toppings: avocado, cilantro, lime wedges, salsa

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the butternut squash cubes with olive oil, chili powder, cumin, and paprika.
3. Roast for 20 minutes, or until tender and slightly caramelized.
4. Gently stir in the rinsed black beans and roast for another 5 minutes to heat them through.
5. Warm the tortillas according to package directions.
6. Fill each tortilla with the squash and bean mixture and add your favorite toppings.

Pro-Tip: Make a double batch of the squash and bean filling. It’s delicious in burritos, quesadillas, or on top of a salad for lunch the next day.

5. Curried Butternut Squash and Chickpea Stew

This stew is a flavor explosion. The warm, aromatic curry spices, creamy coconut milk, and sweet butternut squash create a dish that is both exotic and comforting. It’s a one-pot wonder that’s perfect for a weeknight meal.

The chickpeas add a great source of plant-based protein and fiber, making this a complete and balanced meal. It’s a dish that tastes like it simmered for hours but comes together in under 45 minutes.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons yellow curry powder
• 1 medium butternut squash, peeled and cubed
• 1 can (14 ounces) full-fat coconut milk
• 1 can (15 ounces) chickpeas, rinsed and drained
• 2 cups vegetable broth
• 1 bag (5 ounces) fresh spinach
• Salt to taste
• Serve with: rice or naan bread

Instructions:

1. In a large pot, melt the coconut oil over medium heat. Add the onion and cook until soft, about 5 minutes.
2. Stir in the garlic, ginger, and curry powder. Cook for 1 minute until fragrant.
3. Add the butternut squash, coconut milk, chickpeas, and vegetable broth. Stir everything together.
4. Bring to a simmer, then reduce the heat, cover, and cook for 20-25 minutes until the squash is tender.
5. Stir in the fresh spinach and cook for another 2-3 minutes until it has wilted.
6. Season with salt to taste and serve hot with rice or naan.

Pro-Tip: For a richer flavor, toast the curry powder in the dry pot for 30 seconds before adding the oil and onions. This awakens the spices.

6. Savory Butternut Squash Risotto

Making risotto is often seen as a labor of love, but this butternut squash version is worth every stir. The squash melts into the rice, creating a creamy, luxurious dish without needing a lot of cheese or butter.

The key to great risotto is patience. Slowly adding the warm broth and stirring constantly allows the starches from the rice to release, which is what creates that signature creamy texture.

Ingredients:

• 1 tablespoon olive oil
• 1 shallot, finely chopped
• 1 1/2 cups Arborio rice
• 4-5 cups warm vegetable broth
• 2 cups roasted butternut squash puree
• 1/2 teaspoon dried sage
• Salt and pepper to taste

Instructions:

1. In a large, wide saucepan, heat the olive oil over medium heat. Add the shallot and cook until translucent.
2. Add the Arborio rice and stir for 1-2 minutes until the edges of the rice look translucent.
3. Add one ladleful of the warm vegetable broth to the rice. Stir continuously until the liquid is almost completely absorbed.
4. Continue adding the broth one ladleful at a time, stirring constantly and waiting for it to be absorbed before adding the next. This process should take about 20-25 minutes.
5. Once the rice is tender but still has a slight bite (al dente), stir in the butternut squash puree and dried sage.
6. Cook for another 2-3 minutes until everything is heated through. Season with salt and pepper.

Pro-Tip: Keep your vegetable broth in a separate small saucepan on low heat. Adding warm broth to the risotto helps maintain a consistent cooking temperature.

7. Stuffed Butternut Squash with Quinoa and Cranberries

This dish is a showstopper. Using the butternut squash itself as a serving bowl makes for a beautiful presentation. The filling is a delightful mix of fluffy quinoa, sweet dried cranberries, and crunchy pecans.

It’s a perfect centerpiece for a holiday meal or a special dinner. The combination of textures and flavors—sweet, savory, nutty, and tangy—makes every bite interesting.

Ingredients:

• 1 butternut squash, cut in half lengthwise, seeds removed
• 1 tablespoon olive oil
• 1 cup cooked quinoa
• 1/2 cup chopped pecans, toasted
• 1/2 cup dried cranberries
• 1/4 cup chopped fresh parsley
• 1 green onion, thinly sliced
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Brush the cut sides of the butternut squash with olive oil and sprinkle with salt and pepper.
3. Place the squash halves cut-side down on a baking sheet and roast for 30-40 minutes, until tender.
4. While the squash roasts, prepare the filling. In a medium bowl, combine the cooked quinoa, toasted pecans, dried cranberries, parsley, and green onion.
5. Once the squash is cooked, flip it over. Use a fork to gently fluff up the flesh inside the squash halves.
6. Spoon the quinoa mixture into the hollowed-out squash halves.
7. Return to the oven and bake for another 10-15 minutes, until the filling is heated through.

Pro-Tip: For a boost of protein, add a can of rinsed cannellini beans or some crumbled feta cheese (if not dairy-free) to the quinoa filling.

8. Crispy Butternut Squash Fries

Move over, potatoes! These butternut squash fries are a healthier, and arguably more flavorful, alternative. They get wonderfully crispy on the outside and stay soft and sweet on the inside.

A little bit of cornstarch is the secret ingredient here. It helps absorb moisture and creates a super crispy coating when baked at high heat. They are addictively good.

Ingredients:

• 1 medium butternut squash
• 2 tablespoons olive oil
• 1 tablespoon cornstarch
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt

Instructions:

1. Preheat oven to 425°F (220°C).
2. Peel the squash, remove the seeds, and cut the flesh into fry-shaped sticks, about 1/2-inch thick.
3. In a large bowl, toss the squash sticks with olive oil.
4. In a small bowl, whisk together the cornstarch, paprika, garlic powder, and salt.
5. Sprinkle the seasoning mixture over the squash fries and toss until they are evenly coated.
6. Arrange the fries in a single layer on a baking sheet lined with parchment paper. Make sure they aren’t touching.
7. Bake for 15 minutes, flip the fries, and bake for another 10-15 minutes until golden and crispy.

Pro-Tip: Serve these fries with a simple dipping sauce made from Greek yogurt or a vegan mayo mixed with a little sriracha and lime juice.

9. Butternut Squash and Spinach Lasagna

This vegetarian lasagna is rich, creamy, and packed with flavor. Layers of tender pasta are nestled between a savory butternut squash sauce, creamy ricotta-style filling, and wilted spinach.

Using a butternut squash sauce instead of a traditional tomato sauce gives the lasagna a unique, slightly sweet and nutty flavor that is incredibly delicious. It’s a comforting dish that feels indulgent but is loaded with vegetables.

Ingredients:

• 9-12 lasagna noodles, cooked or no-boil
• 3 cups butternut squash puree
• 1 container (15 ounces) ricotta cheese (or tofu ricotta for a vegan option)
• 1 egg (or flax egg)
• 1 bag (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 1 cup grated Parmesan or mozzarella-style shreds
• 1 teaspoon dried oregano
• Salt and pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together the ricotta, egg, thawed spinach, half of the grated cheese, and a pinch of salt and pepper.
3. Spread a thin layer of butternut squash puree on the bottom of a 9×13 inch baking dish.
4. Arrange a layer of lasagna noodles on top.
5. Spread half of the ricotta-spinach mixture over the noodles.
6. Top with another layer of noodles, then a layer of butternut squash puree.
7. Repeat the layers, ending with a final layer of noodles topped with the remaining butternut squash puree.
8. Sprinkle the remaining grated cheese on top.
9. Cover with foil and bake for 30 minutes. Remove the foil and bake for another 15-20 minutes, until bubbly and golden.

Pro-Tip: Let the lasagna rest for at least 10 minutes after it comes out of the oven. This helps it set up and makes it much easier to slice and serve.

10. Butternut Squash, Kale, and White Bean Soup

This is a rustic, hearty soup that’s practically a meal in itself. It’s loaded with nutrient-dense ingredients like butternut squash, kale, and white beans, making it as healthy as it is delicious.

The combination of ingredients provides a wonderful contrast of textures and flavors. The sweetness of the squash, the slight bitterness of the kale, and the creaminess of the beans come together in a perfectly balanced soup.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 medium butternut squash, peeled and cubed
• 1 can (15 ounces) cannellini beans, rinsed
• 1 teaspoon dried thyme
• 1 bunch kale, stems removed and leaves chopped
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and carrots and cook until softened, about 7 minutes.
2. Stir in the garlic and cook for another minute until fragrant.
3. Add the vegetable broth, cubed butternut squash, cannellini beans, and thyme.
4. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until the squash is tender.
5. Stir in the chopped kale and cook for 5 more minutes until the kale is wilted and tender.
6. Season generously with salt and pepper before serving.

Pro-Tip: A squeeze of fresh lemon juice at the end will brighten up all the flavors in the soup.

11. Sweet and Savory Butternut Squash Hummus

Give your regular hummus a seasonal twist! Blending roasted butternut squash into a classic hummus recipe adds a beautiful color, a hint of sweetness, and an extra creamy texture.

This is a fantastic and healthy dip to serve with pita bread, crackers, or fresh vegetables. It’s also a great spread for sandwiches and wraps, adding a boost of flavor and nutrition.

Ingredients:

• 1 1/2 cups roasted butternut squash
• 1 can (15 ounces) chickpeas, rinsed
• 1/4 cup tahini
• 3 tablespoons lemon juice
• 1 clove garlic
• 1/2 teaspoon cumin
• 1/2 teaspoon salt
• 2-4 tablespoons water, as needed

Instructions:

1. Combine the roasted butternut squash, chickpeas, tahini, lemon juice, garlic, cumin, and salt in a food processor.
2. Blend until the mixture is thick and smooth.
3. With the processor running, slowly drizzle in water, one tablespoon at a time, until the hummus reaches your desired consistency.
4. Taste and adjust seasoning if necessary.
5. Serve drizzled with a little olive oil and a sprinkle of smoked paprika.

Pro-Tip: For an ultra-smooth hummus, take the extra time to peel the skins off the chickpeas before blending. It makes a noticeable difference in the texture.

12. Simple Butternut Squash and Sage Pasta

This elegant pasta dish is deceptively simple. The sauce is made from roasted butternut squash, and the entire dish is flavored with the classic and aromatic combination of sage and browned butter (or olive oil).

It’s a restaurant-quality meal that you can easily make at home on a weeknight. The key is letting the simple, high-quality ingredients shine.

Ingredients:

• 1 pound of pasta, such as fettuccine or penne
• 2 cups roasted butternut squash puree
• 4 tablespoons butter (or olive oil)
• 10-12 fresh sage leaves
• 1/2 cup reserved pasta water
• Salt and pepper
• Grated Parmesan cheese, for serving

Instructions:

1. Cook pasta according to package directions. Reserve about 1 cup of pasta water before draining.
2. While the pasta cooks, melt the butter in a large skillet over medium heat. Add the sage leaves and cook for 2-3 minutes, until they become crispy. Remove the sage leaves and set them on a paper towel.
3. Add the butternut squash puree to the skillet with the browned butter. Stir in about 1/2 cup of the reserved pasta water to create a smooth sauce.
4. Add the drained pasta to the skillet and toss to coat everything in the sauce.
5. Season with salt and pepper. Serve topped with the crispy sage leaves and grated Parmesan.

Pro-Tip: Don’t let the butter burn! You’re looking for it to turn a nutty brown color and smell fragrant. Keep a close eye on it.

13. Fluffy Butternut Squash Pancakes

Start your day with a stack of these fluffy, delicious pancakes. The butternut squash puree adds moisture, a beautiful golden color, and a subtle sweetness, plus a nice dose of vitamins.

These are perfect for a lazy weekend breakfast or brunch. They pair wonderfully with maple syrup, a pat of butter, and a sprinkle of cinnamon.

Ingredients:

• 1 1/2 cups all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup butternut squash puree
• 1 cup milk (dairy or non-dairy)
• 1 large egg
• 2 tablespoons melted butter or oil
• 1 tablespoon maple syrup

Instructions:

1. In a large bowl, whisk together the flour, baking powder, salt, cinnamon, and nutmeg.
2. In a separate medium bowl, whisk together the butternut squash puree, milk, egg, melted butter, and maple syrup.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix; a few lumps are okay.
4. Heat a lightly oiled griddle or frying pan over medium-high heat.
5. Pour about 1/4 cup of batter onto the griddle for each pancake.
6. Cook for 2-3 minutes per side, until golden brown and cooked through.

Pro-Tip: For extra fluffy pancakes, let the batter rest for 5-10 minutes before cooking. This allows the baking powder to activate.

14. Butternut Squash and Apple Bake

This dish is the essence of autumn. It’s a simple, comforting bake that can be served as a side dish or even a light dessert. The sweetness of the apples and squash is balanced by warm spices.

It’s a fantastic accompaniment to a roasted chicken or turkey, but it’s also delicious on its own with a scoop of vanilla ice cream or yogurt.

Ingredients:

• 1 medium butternut squash, peeled and sliced
• 2 large apples (like Honeycrisp or Gala), cored and sliced
• 2 tablespoons melted butter or coconut oil
• 2 tablespoons maple syrup
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine the sliced butternut squash and apples.
3. Drizzle with the melted butter and maple syrup. Sprinkle with cinnamon and nutmeg.
4. Toss everything together until the squash and apples are evenly coated.
5. Spread the mixture in a single layer in a baking dish.
6. Bake for 30-40 minutes, stirring halfway through, until the squash and apples are tender and caramelized.

Pro-Tip: Add a handful of pecans or walnuts in the last 10 minutes of baking for a delicious, crunchy topping.

15. Fudgy Butternut Squash Brownies

This is the recipe that will blow your mind. You can’t taste the squash at all, but it adds incredible moisture and fudginess to these brownies, while also cutting back on the amount of oil needed.

It’s the ultimate hidden-veggie dessert. They are rich, chocolatey, and have a texture that is absolutely perfect. No one will ever guess your secret ingredient.

Ingredients:

• 1 cup butternut squash puree
• 1/2 cup melted coconut oil
• 1 cup sugar (or coconut sugar)
• 1 teaspoon vanilla extract
• 2 large eggs
• 3/4 cup all-purpose flour
• 1/2 cup unsweetened cocoa powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup chocolate chips

Instructions:

1. Preheat oven to 350°F (175°C). Grease and flour an 8×8 inch baking pan.
2. In a large bowl, whisk together the butternut squash puree, melted coconut oil, sugar, and vanilla.
3. Whisk in the eggs one at a time until well combined.
4. In a separate bowl, stir together the flour, cocoa powder, baking soda, and salt.
5. Add the dry ingredients to the wet ingredients and mix until just combined.
6. Fold in the chocolate chips.
7. Pour the batter into the prepared pan and spread evenly.
8. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out with moist crumbs attached.
9. Let cool completely before cutting and serving.

Pro-Tip: For extra gooey brownies, slightly underbake them. The residual heat will continue to cook them as they cool.

Frequently Asked Questions

1. How do I pick a good butternut squash? Look for a squash that feels heavy for its size. The skin should be a solid, matte beige color without any deep cuts, bruises, or soft spots. The stem should be intact, dry, and firm.

2. What’s the easiest way to peel and cut a butternut squash? First, pierce the skin a few times with a fork and microwave the whole squash for 3-4 minutes. This softens the skin, making it much easier to peel with a vegetable peeler. Then, cut off the top and bottom, slice it in half where the thin neck meets the round base, and proceed to peel and cube each section.

3. Can I use frozen butternut squash in these recipes? Absolutely! Frozen, pre-cubed butternut squash is a huge time-saver. You can roast it directly from frozen (it may need a little extra time) or thaw it to use in soups, stews, and purees.

4. How long does cooked butternut squash last? Stored in an airtight container in the refrigerator, cooked butternut squash will last for 3 to 5 days. Most of these dishes are great for meal prep!

5. Is butternut squash healthy? Yes, it’s incredibly healthy! As shown in the table above, it’s low in calories but loaded with essential nutrients like Vitamin A, Vitamin C, fiber, and potassium. It’s great for your immune system, vision, and heart health.

Conclusion

Butternut squash is far more than just a seasonal decoration; it’s one of the most versatile, delicious, and nutritious ingredients you can bring into your kitchen. From savory main courses and comforting soups to even decadent desserts, its sweet, nutty flavor can elevate almost any dish. One tip we didn’t cover is using the whole vegetable: after you scoop out the seeds for roasting, the stringy bits left behind can be added to your vegetable broth scraps to add more flavor. We hope these 15 recipes inspire you to pick up a squash on your next grocery run and unlock its full, golden potential.

References

1. Gorin, A. (n.d.). Quoted in an article on the health benefits of butternut squash. Expert interview for general health publication context.
2. U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central. Retrieved from fdc.nal.usda.gov