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15 Delicious Ways to Use Butternut Squash


15 Delicious Ways to Use Butternut Squash

Ways to use butternut squash

It’s winter in our part of the country, hello 17 degrees over here in the NYC and DC areas! Making it timely to talk about one of our favorite fall / winter foods, butternut squash. There are so many ways to use butternut squash. If you haven’t tried it before the skin is tough (you don’t eat it), and the flesh ranges from light to vibrant orange. They have a deliciously mild, slightly sweet, flavor and creamy texture. This is perfect for many different methods of cooking and preparation.

Nutritionally, while butternut squash is a vegetable, it’s a starchy one. This means that it falls into the category of high fiber carb choices. It’s packed with beta carotene, a potent antioxidant that gets converted to vitamin A in the body. It is also rich in vitamin C, potassium, fiber, iron, and lots more nutrients. In short, it’s nutritious AND it’s delicious.

From roasting to use in a salad or as a side dish, to pureeing for soups or  a creamy sauce, butternut squash is extremely versatile. Its creamy texture can be used as a substitute for cream or cheese in more traditionally heavy recipes. Here are some of our favorite creative ways to enjoy butternut squash from other registered dietitians around the web.

In A Salad 
  1. Butternut Squash, Beet and Barley Salad with Apple Maple Vinaigrette via Sarah at BLT (Bucket List Tummy).

2. Butternut Squash Kale Barley Salad via Sharon Palmer, The Plant Powered Dietitian.

Make A Creamy (veggie-packed) Sauce

3. Butternut Squash “Caulfredo” Sauce via Byte Sized Nutrition.

4. Sage and Butternut Squash Risotto by registered dietitian Erica Julson.  

5. Butternut Squash and Pumpkin Pasta by Chrissy Carroll of Snacking in Sneakers.

6. Lightened Up Macaroni and Cheese by Jessica Fishman Levinson of Nutritioulicious

7. Roasted Butternut Squash Chili Mac by Kristina of Love and Zest.

As Pasta or Noodles

8. Butternut Squash Noodles by Kaleigh of Lively Table.

9. Kale and Butternut Squash Noodle Soup by Chelsey from C It Nutritionally.

As a Breakfast Food

10. Baked Butternut Squash French Toast via Amy Gorin Nutrition.

Make a Creamy Soup (so many variations!)

11. Butternut Squash Soup with White Beans and Broccoli by Marie from Healthy Ideas Place.

12. Roasted Butternut Squash & Ginger Soup by Sarah Koszyk of Family. Food. Fiesta.

13. Caramelized Apple and Butternut Squash Soup by Jessica from Smart Nutrition.

14. Copycat Panera Autumn Squash Soup (lightened up!) by Kara from Byte Sized Nutrition.

In a Crumble (so cool!)

15. Sweet Potato, Winter Squash and Cranberry Crumble by Katie Cavuto of {Nourish. Breathe. Thrive.} blog.

In Lasagna

16. Butternut Squash Lasagna by Kristina Love and Zest.


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