25+ Delicious  Low Sodium Butternut Squash Recipes to Try Today!

Butternut squash is a versatile and nutritious ingredient that can be enjoyed by everyone, including those watching their sodium intake.

With its natural sweetness and creamy texture, it adds depth and flavor to a wide range of dishes.

In this post, we’ll explore a variety of low-sodium butternut squash recipes that are not only delicious but also health-conscious.

From hearty soups and stews to savory mains and side dishes, there’s something for every palate. Get ready to discover a world of flavor without the added salt!

25+ Delicious  Low Sodium Butternut Squash Recipes to Try Now

Butternut squash is a culinary treasure that can be enjoyed without compromising your health.

By incorporating these low-sodium recipes into your meal plan, you can savor the deliciousness of this autumnal ingredient while managing your sodium intake.

Experiment with different flavors and textures to find your favorites. Remember, healthy eating doesn’t mean sacrificing taste – these recipes are proof of that!

Low-Sodium Roasted Butternut Squash

This simple recipe highlights the natural sweetness of butternut squash without the added sodium. It’s a versatile side dish that can complement a variety of main courses.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 tablespoon olive oil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon garlic powder
• Black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine butternut squash cubes, olive oil, thyme, garlic powder, and black pepper. Toss to coat.
3. Spread the butternut squash in a single layer on a baking sheet.
4. Roast for 25-30 minutes, or until tender and caramelized.

This low-sodium roasted butternut squash is a healthy and flavorful side dish. The simple seasoning allows the natural sweetness of the squash to shine. It’s a versatile base for various dishes or can be enjoyed on its own.

Low-Sodium Butternut Squash Soup

This creamy and comforting soup is packed with flavor without the added sodium. It’s a perfect choice for a healthy and satisfying meal.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk
• Freshly ground black pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until softened.
2. Add butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer until butternut squash is tender.
3. Blend the soup until smooth using an immersion blender or regular blender.
4. Stir in almond milk and season with black pepper.

This low-sodium butternut squash soup is a warm and comforting meal. The natural sweetness of the butternut squash shines through, and the soup is creamy without the need for added salt. It’s a healthy and satisfying choice for any meal.

Low-Sodium Butternut Squash and Sage Pasta

This dish showcases the natural sweetness of butternut squash and the aromatic qualities of sage. The pasta is cooked al dente and tossed in a creamy, Parmesan-infused sauce.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 tablespoon olive oil
• 1/2 teaspoon dried sage
• 1/4 teaspoon black pepper
• 8 ounces gluten-free pasta
• 1/4 cup grated Parmesan cheese
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss butternut squash cubes with olive oil, sage, and pepper. Roast for 25-30 minutes until tender.
3. Cook gluten-free pasta according to package directions.
4. While pasta is cooking, mash roasted butternut squash and stir in Parmesan cheese.
5. Drain pasta and add it to the butternut squash sauce. Toss to coat.
6. Season with salt to taste.

This gluten-free and low-sodium pasta dish is a flavorful and satisfying meal. The combination of roasted butternut squash, earthy sage, and Parmesan cheese creates a delightful harmony of tastes. The pasta cooks al dente, providing a perfect texture contrast to the tender squash. This recipe is a wonderful way to enjoy the autumnal flavors of butternut squash without the added sodium.

Low-Sodium Butternut Squash and Quinoa Stuffed Acorn Squash

This dish is a hearty and nutritious option that is low in sodium. The combination of butternut squash, quinoa, and vegetables creates a satisfying and flavorful filling.

Ingredients:

• 2 acorn squash
• 2 cups cooked quinoa
• 1 large butternut squash, peeled, seeded, and cubed
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1/2 cup frozen peas
• 1/4 cup chopped fresh sage
• Black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut acorn squash in half lengthwise, remove seeds, and scoop out some flesh to create a deeper cavity.
3. Place acorn squash halves cut-side down on a baking sheet and bake for 15 minutes.
4. While acorn squash is baking, sauté onion and garlic in a skillet until softened. Add butternut squash cubes and cook until tender.
5. In a large bowl, combine cooked quinoa, roasted butternut squash, onion, garlic, peas, and sage. Season with black pepper.
6. Stuff the acorn squash halves with the mixture.
7. Bake for 30-35 minutes, or until acorn squash is tender and filling is golden brown.

This stuffed acorn squash is a beautiful and delicious dish that is perfect for a special occasion or a weeknight dinner. The combination of flavors and textures is truly satisfying. This recipe is a great way to incorporate more vegetables into your diet while keeping sodium levels low.

Low-Sodium Butternut Squash and Apple Soup

This creamy and comforting soup is packed with flavor without the added sodium. The sweetness of the butternut squash and apple creates a delicious and satisfying base for the soup.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 apple, peeled and chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/4 teaspoon nutmeg
• Black pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until softened.
2. Add butternut squash and apple, cook for 5 minutes.
3. Add vegetable broth and nutmeg. Bring to a boil, then reduce heat and simmer until vegetables are tender.
4. Blend soup until smooth using an immersion blender or regular blender.
5. Season with black pepper to taste.

This soup is a perfect way to warm up on a cold day. The natural sweetness of the butternut squash and apple combined with the warm spices create a delicious and comforting dish. This low-sodium soup is a healthy and satisfying option for any meal.

Low-Sodium Butternut Squash and Wild Rice Stuffing

This hearty and flavorful stuffing is perfect for a holiday meal or a weeknight dinner. The combination of butternut squash and wild rice creates a satisfying and nutritious dish.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 cup wild rice, cooked
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 1/4 cup chopped fresh sage
• 2 cloves garlic, minced
• 1/2 cup low-sodium vegetable broth
• 1/4 cup dried cranberries
• 1/4 cup toasted pecans
• Black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Roast butternut squash cubes until tender.
3. In a large skillet, sauté onion, celery, and garlic until softened. Add sage and cook for 30 seconds.
4. Stir in cooked wild rice, roasted butternut squash, vegetable broth, dried cranberries, and pecans. Season with black pepper.
5. Stuff the mixture into butternut squash halves or serve alongside your favorite main course.

This low-sodium stuffing is a delicious and nutritious side dish that is perfect for any occasion. The combination of flavors and textures is truly satisfying. The wild rice adds a hearty element to the stuffing, while the butternut squash provides a natural sweetness.

Low-Sodium Butternut Squash and Sage Pasta Sauce

This creamy and flavorful sauce is a perfect way to use up leftover butternut squash. The combination of butternut squash and sage creates a delicious and satisfying base for pasta.

Ingredients:

• 2 cups mashed butternut squash
• 1/4 cup grated Parmesan cheese
• 1/4 cup heavy cream (optional)
• 1 tablespoon chopped fresh sage
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large skillet, melt butter over medium heat. Add garlic and sage, cook for 30 seconds.
2. Stir in mashed butternut squash and Parmesan cheese. Cook for 2-3 minutes, stirring occasionally.
3. If desired, add heavy cream for a richer sauce.
4. Season with salt and pepper to taste.

This low-sodium pasta sauce is a quick and easy way to transform leftover butternut squash into a delicious meal. The combination of flavors is simple yet satisfying, and the sauce clings perfectly to the pasta.

Low-Sodium Butternut Squash and Spinach Soup

This hearty and healthy soup is packed with nutrients and is perfect for a cold day. The combination of butternut squash and spinach creates a creamy and satisfying soup.

Ingredients:

• 2 cups mashed butternut squash
• 1 bunch spinach, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk
• Freshly ground black pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until softened.
2. Add mashed butternut squash and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Stir in spinach and cook until wilted.
4. Blend the soup until smooth using an immersion blender or regular blender.
5. Stir in almond milk and season with black pepper.

This low-sodium soup is a comforting and satisfying meal. The natural sweetness of the butternut squash shines through, and the soup is creamy without the need for added salt. It’s a healthy and delicious option for any meal.

Low-Sodium Roasted Butternut Squash and Quinoa Salad

This light and refreshing salad is a perfect way to use up leftover butternut squash. The combination of butternut squash, quinoa, and fresh herbs creates a delicious and satisfying meal.

Ingredients:

• 2 cups roasted butternut squash cubes
• 1 cup cooked quinoa
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Black pepper to taste

Instructions:

1. In a large bowl, combine roasted butternut squash, quinoa, red onion, parsley, and mint.
2. Whisk together olive oil and lemon juice. Pour over the salad and toss to coat.
3. Season with black pepper to taste.

This salad is a perfect light lunch or side dish. The combination of sweet butternut squash, nutty quinoa, and fresh herbs creates a refreshing and satisfying meal. This low-sodium salad is packed with nutrients and is a great way to incorporate more vegetables into your diet.

Low-Sodium Butternut Squash and Quinoa Stuffed Peppers

This hearty and nutritious dish is a perfect way to use up leftover butternut squash. The combination of butternut squash and quinoa creates a satisfying and flavorful filling.

Ingredients:

• 2 large bell peppers, cut in half lengthwise and seeded
• 2 cups cooked quinoa
• 1 cup mashed butternut squash
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1/4 cup dried cranberries
• 1/4 cup chopped fresh parsley
• Black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked quinoa, mashed butternut squash, onion, garlic, dried cranberries, and parsley. Season with black pepper.
3. Stuff the bell pepper halves with the mixture.
4. Place stuffed peppers on a baking sheet and bake for 25-30 minutes, or until peppers are tender.

This stuffed pepper recipe is a great way to incorporate more vegetables into your diet while keeping sodium levels low. The combination of quinoa and butternut squash provides a good source of protein and fiber.

Low-Sodium Butternut Squash and Apple Oatmeal

This warm and comforting oatmeal is a perfect way to start your day. The sweetness of the butternut squash and apple complements the earthy flavors of the oats.

Ingredients:

• 1/2 cup old-fashioned oats
• 1 cup unsweetened almond milk
• 1/2 cup mashed butternut squash
• 1/2 apple, diced
• 1/4 teaspoon cinnamon
• Pinch of salt

Instructions:

1. In a small saucepan, combine oats, almond milk, mashed butternut squash, apple, cinnamon, and salt.
2. Bring to a boil, then reduce heat and simmer for 5 minutes, or until oats are cooked through.

This oatmeal is a delicious and nutritious breakfast option. The sweetness of the butternut squash and apple adds a natural sweetness to the dish, making it a perfect way to start your day. This recipe is low in sodium and packed with flavor.

Low-Sodium Roasted Butternut Squash and Brussels Sprouts

This simple yet flavorful side dish is a perfect combination of sweet and savory. The butternut squash and Brussels sprouts complement each other perfectly.

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1/2 teaspoon dried thyme
• Black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss butternut squash cubes and Brussels sprouts with olive oil, thyme, and black pepper on a baking sheet.
3. Roast for 25-30 minutes, or until vegetables are tender and slightly caramelized.

This side dish is a healthy and delicious way to enjoy butternut squash and Brussels sprouts. The combination of flavors is simple yet satisfying. This recipe is low in sodium and packed with nutrients, making it a great addition to any meal.

Note: More recipes are coming soon!