Butternut Squash Recipe & Nutrition | ‘s Encyclopedia of Food

Butternut squash is one of the most popular winter vegetables. It is in the same league as potatoes as far as nutrition goes and is a good source of fiber and magnesium. Butternut squash also contains Vitamin B6, copper, manganese, potassium and dietary fiber. Butternut squash is also the best source of vitamin A, folate, and vitamin C among all fruits and vegetables. It is also a good source of vitamin K, vitamin C, vitamin E, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, and vitamin B1.

Butternut squash is a natural low in calories, high in fiber, and contains many essential vitamins and minerals. It is the national vegetable of the United States. Butternut squash also plays a key role in traditional African cuisine.

Squash is a versatile vegetable that can be prepared in many different ways. Whether you are finishing your dinner with it, making it a main ingredient in a soup or stew, or using it in a dessert, there is a way to enjoy it.

A Quick Look

Butternut squash is a big, bell-shaped squash that has a pleasant taste. Butternut squash is rich in nutrients, even if it is low in calories: it contains vitamins A and C, as well as fiber, potassium, and magnesium. Butternut squash is one of the most popular squashes, thanks to its mild, sweet taste and silky texture. Butternut squash, like other autumn squashes, should be stored in a cool, dark, and dry location; properly preserved, the squash may keep for weeks or even months. Cook butternut squash by roasting, baking, or microwaving it, then serving as a side dish or in a meal of your choice. 


Butternut squash is a kind of squash that grows on a vine and is in season from early autumn to early winter.

Though officially a fruit, butternut squash is prepared and eaten as a vegetable (roasting is a common method).


Butternut squash is shaped like a bell. Its firm rind has a creamy yellow-beige hue and silky skin.

The squash’s interior flesh is orange and pumpkin-like in color and feel. Inside are white flat seeds that resemble pumpkin seeds.

Nutritional Information

63 calories, 1.4 grams of protein, 0.1 gram of fat, 16.4 grams of carbs, 2.8 grams of fiber, and 3.1 grams of sugar are found in one cup of diced raw butternut squash.

Vitamin A, vitamin C, potassium, and magnesium are all abundant in butternut squash.


Look for squash that has little bruising and no visible wounds or oozy spots. For its size, the squash should feel weighty.

Squash may be obtained at farm stands, farmers’ markets, and “U-Pick” pumpkin and gourd farms throughout the autumn months. Buying your squash at one of these places will ensure that it has the most flavor.


You may store the squash on your counter for up to a week if you intend to consume it shortly. Keep it in a cool, dark location, such as a cold storage room, for extended storage. Squash may be kept for weeks or even months if properly stored.

Raw butternut squash diced may be stored in the refrigerator for two to three days.

Butternut squash may be stored in the refrigerator for up to 5 days after cooked.


The taste of butternut squash is renowned for being pleasant and sweet. The flesh turns smooth and soft when cooked, and since it doesn’t become stringy like other squashes, it’s great roasted as a side dish or in soup. It may be used in place of pumpkin or sweet potato on occasion.

Roasted butternut squash: Roasting butternut squash brings out the sweetness and buttery texture of the squash. Preheat the oven to 475°F for roasting butternut squash. Cut the top and bottom off the squash using a sharp knife. The squash should next be sliced in half lengthwise. Cut the rough skin off the squash with a sharp knife or a strong peeler. Using a big spoon, scrape off the seeds and stringy flesh. Then dice the meat into big chunks (cubes). On a baking sheet, arrange the cubes. Drizzle with olive oil and season with salt and pepper. Cook for 15 minutes at 350°F. Return the cubes to the oven for another 5 to 10 minutes, or until golden brown and fork soft.

Cut a full butternut squash in half lengthwise to make baked butternut squash. Using a spoon, scrape away the seeds and stringy flesh. Then, with the sliced side facing up, put it on a baking sheet. Preheat the oven to 350°F and bake for 45-60 minutes, or until tender when pierced with a fork. Using a spoon, scrape the meat from the skin. Use it in other dishes or eat it plain, mashed and seasoned with salt, pepper, and butter.

Butternut squash in the microwave: Cut a full butternut squash in half lengthwise. Using a big spoon, scrape off the seeds and stringy flesh. Place it on a microwavable dish and heat it up. Cook for 15 minutes on high in the microwave, or until fork tender. Enjoy the meat after removing it with a spoon.

Muffins with butternut squash and apples

Butternut Squash

These muffins are the ideal autumn treat. Spices and savory ingredients combine to create a dish that is sure to please. As a breakfast, snack, or dessert, this dish is delicious.


Thompson raisins are a kind of raisin that 2 CUP HEATED WATER pecans, 3/4 cup a cup of oats 1/2 pound of bananas 4 tbsp oat flour 2 cups apples, peeled and cut into 1-2″ pieces 3 tbsp. unsweetened applesauce 1 cup puréed butternut squash sunflower seed butter (1.5 cup) 1 quart of maple syrup 1 pound cinnamon 1 tablespoon nutmeg a half teaspoon of vanilla extract 1/2 tbsp pecans, chopped garnish


15-minute prep time Time to prepare: 35 minutes 12 large muffins per batch

In your kettle, bring water to a boil. Combine the raisins and water in a measuring cup. Allow the raisins to soak for 10 minutes after pouring the water over them. Transfer the water + raisin combination to your blender or food processor once the 10 minutes are over. Blend pecans, oats, and bananas until smooth in a blender or food processor.

Fill a large mixing basin halfway with the contents of the blender or food processor.

Stir in the other ingredients in the mixing bowl until everything is thoroughly mixed.

Lightly coat two giant muffin tins with coconut oil or cooking spray (pan for 6 large muffins instead of 12 regular sized muffins). Fill the muffin cups all the way to the top with batter. Serve with a large amount of chopped pecans on top.

Bake the muffins for 30-35 minutes, or until golden brown, in a 350°F oven.

Cooking time will be reduced if you use a normal sized muffin pan instead of a giant muffin pan.

Note: Canned butternut squash purée is available at your local health food shop. You may also create your own purée by roasting a butternut squash and then blending or puréeing it. Another alternative is to use pumpkin purée instead of butternut squash purée.

Refrigerate any leftovers.


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Foods That Are Related

Squash is a versatile vegetable that can be used in many ways. As a fall and winter veggie, butternut squash is rich in beta-carotene, antioxidants and iron. It is also easy to find in local supermarkets, and is a great vegetable to use in recipes, from soups to desserts. In addition, it is a good source of dietary fiber, potassium and calcium.. Read more about butternut squash dinner recipes and let us know what you think.

Frequently Asked Questions

What does butternut squash pair well with?

Butternut squash pairs well with a variety of dishes, including roasted butternut squash soup and butternut squash risotto.

Is butternut squash a bad carb?

That is a complicated question.

Do I need to peel butternut squash before roasting?

No, you can roast the squash without peeling it.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.