35+ Delicious & Healthy Butternut Squash Recipes Perfect for Diabetics

Butternut squash is not only a delicious vegetable but also a powerhouse of nutrients that is perfect for anyone managing diabetes.

Its naturally sweet flavor, combined with its high fiber content, makes it an excellent choice for those looking to control blood sugar levels while enjoying a variety of tasty meals.

With its versatility, butternut squash can be transformed into soups, salads, side dishes, and even desserts—all while remaining diabetic-friendly.

In this blog post, we’re excited to share 35+ diabetic butternut squash recipes that will help you add flavor, nutrients, and variety to your meals.

Whether you’re new to cooking with butternut squash or you’re a seasoned pro, these recipes are designed to be easy, nutritious, and satisfying for anyone following a diabetes-friendly diet.

Get ready to discover new ways to incorporate this vibrant vegetable into your meals and elevate your cooking game!

35+ Delicious & Healthy Butternut Squash Recipes Perfect for Diabetics

Adding butternut squash to your diet is a simple and delicious way to boost your health while managing diabetes.

With these 35+ diabetic butternut squash recipes, you’ll have a wide variety of options for every meal of the day.

From savory dishes to sweet treats, these recipes are packed with flavor, fiber, and nutrients that support balanced blood sugar levels.

Whether you enjoy it roasted, blended, or sautéed, butternut squash will quickly become a favorite in your diabetic-friendly kitchen.

Enjoy exploring these recipes and make healthy, delicious meals that you’ll love sharing with family and friends!

Roasted Butternut Squash with Garlic and Herbs

Roasted butternut squash is a delicious, naturally sweet dish that fits perfectly into a diabetic-friendly diet. This recipe enhances its natural flavors with garlic, olive oil, and fresh herbs while keeping the glycemic impact low. The slow roasting process brings out a caramelized texture without added sugars, making it a nutritious and satisfying side dish.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried thyme (or fresh)
• ½ tsp dried rosemary
• ½ tsp salt
• ¼ tsp black pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the butternut squash cubes with olive oil, garlic, thyme, rosemary, salt, and pepper.
3. Spread the squash evenly on a baking sheet lined with parchment paper.
4. Roast for 25-30 minutes, flipping halfway through, until golden brown and tender.
5. Serve warm and enjoy!

Roasted butternut squash with garlic and herbs is a simple yet flavorful dish that complements any meal. The natural sweetness of the squash is balanced by the aromatic herbs and savory garlic, making it a healthy choice for those managing blood sugar levels.

Butternut Squash and Lentil Soup

This warm and hearty butternut squash and lentil soup is an excellent diabetic-friendly meal packed with fiber and plant-based protein. The combination of butternut squash and lentils helps stabilize blood sugar while keeping you full longer. With a blend of spices and a smooth texture, this soup is both comforting and nourishing.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 1 cup red lentils, rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• ½ tsp turmeric
• ½ tsp paprika
• 4 cups vegetable broth
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat and sauté the onion and garlic until softened.
2. Add the cumin, turmeric, and paprika, stirring for a minute to release their aroma.
3. Stir in the butternut squash, lentils, and vegetable broth.
4. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the squash and lentils are soft.
5. Blend the soup with an immersion blender until smooth, or leave it chunky if preferred.
6. Season with salt and pepper, then serve warm.

This butternut squash and lentil soup is not only easy to make but also loaded with nutrients that help regulate blood sugar levels. Its rich, velvety texture and deep, warming flavors make it a great choice for a cozy meal, especially in colder months.

Mashed Butternut Squash with Greek Yogurt

Mashed butternut squash is a fantastic low-carb alternative to mashed potatoes, offering a naturally sweet yet creamy texture. This diabetic-friendly recipe uses Greek yogurt to add protein and a slight tanginess while keeping it light and healthy. It’s a perfect side dish that pairs well with lean proteins and greens.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• ½ cup plain Greek yogurt
• 1 tbsp olive oil or unsalted butter
• ½ tsp cinnamon
• ½ tsp salt
• ¼ tsp nutmeg (optional)
• 1 tbsp chopped fresh parsley (for garnish)

Instructions:

1. Boil or steam the butternut squash cubes until fork-tender (about 15-20 minutes).
2. Drain and transfer to a large bowl.
3. Add Greek yogurt, olive oil (or butter), cinnamon, salt, and nutmeg.
4. Mash with a potato masher or blend with an immersion blender until smooth.
5. Garnish with chopped parsley and serve warm.

This mashed butternut squash dish is creamy, nutritious, and naturally low in carbohydrates, making it ideal for individuals managing diabetes. The Greek yogurt adds a protein boost while keeping the dish light and fluffy, making it a satisfying yet healthy choice.

Butternut Squash and Quinoa Salad

This colorful butternut squash and quinoa salad is a refreshing and nutrient-packed meal that combines roasted squash with quinoa’s complete protein. It’s light, yet filling, making it an ideal lunch or dinner option for those managing blood sugar levels. The combination of the squash’s natural sweetness with the nutty quinoa, along with a zesty lemon dressing, makes this salad irresistible.

Ingredients:

• 1 small butternut squash, peeled, seeded, and cubed
• 1 cup quinoa, rinsed
• 2 tbsp olive oil
• 1 cup baby spinach
• 1 small red onion, thinly sliced
• 1 tbsp fresh lemon juice
• 1 tbsp balsamic vinegar
• 1 tsp honey (optional)
• Salt and pepper to taste
• ¼ cup chopped fresh parsley

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the butternut squash cubes in 1 tbsp of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes until golden and tender.
3. Meanwhile, cook the quinoa according to package instructions. Fluff with a fork once done.
4. In a small bowl, whisk together the lemon juice, balsamic vinegar, honey (if using), and the remaining 1 tbsp of olive oil.
5. In a large bowl, combine the roasted butternut squash, quinoa, spinach, and red onion. Drizzle with the dressing and toss gently to combine.
6. Garnish with fresh parsley and serve chilled or at room temperature.

This salad is a vibrant and hearty option for anyone looking for a balanced, diabetic-friendly meal. The quinoa offers protein and fiber while the butternut squash adds a rich flavor and texture. The tangy dressing perfectly ties everything together, making it a flavorful and satisfying choice.

Butternut Squash and Turkey Chili

This hearty butternut squash and turkey chili is a healthy twist on a classic dish, offering lean protein from turkey and a dose of fiber and vitamins from the squash. It’s a perfect winter meal that’s rich in flavor yet light on carbohydrates, making it suitable for those with diabetes. The spices give it a bold kick, while the butternut squash adds natural sweetness and creaminess.

Ingredients:

• 1 lb lean ground turkey
• 1 medium butternut squash, peeled, seeded, and diced
• 1 can (15 oz) diced tomatoes, no salt added
• 1 can (15 oz) black beans, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• ½ tsp smoked paprika
• 2 cups low-sodium chicken broth
• Salt and pepper to taste

Instructions:

1. In a large pot, heat a little olive oil over medium heat. Add the ground turkey and cook until browned.
2. Add the onion and garlic, and sauté for another 2-3 minutes until softened.
3. Stir in the chili powder, cumin, and smoked paprika, allowing the spices to bloom for 1-2 minutes.
4. Add the diced butternut squash, tomatoes, black beans, and chicken broth. Bring to a boil.
5. Reduce the heat and simmer for 30-40 minutes, until the squash is tender and the flavors have melded together.
6. Season with salt and pepper, then serve hot.

This turkey chili is a comforting and satisfying meal with a balance of protein, fiber, and vitamins. The butternut squash brings both a natural sweetness and creaminess that perfectly complements the savory turkey and spices. It’s ideal for a diabetic-friendly dinner, offering a warm, filling dish without spiking blood sugar levels.

Butternut Squash and Avocado Toast

For a quick, diabetic-friendly breakfast or snack, this butternut squash and avocado toast is a delightful option. The creamy avocado pairs beautifully with the roasted butternut squash, creating a filling and nutrient-dense topping on whole-grain toast. This dish is rich in healthy fats, fiber, and vitamins, making it a great choice to start your day off right.

Ingredients:

• 1 small butternut squash, peeled, seeded, and diced
• 1 ripe avocado
• 2 slices whole-grain bread, toasted
• 1 tbsp olive oil
• ½ tsp ground cinnamon
• Salt and pepper to taste
• 1 tbsp pumpkin seeds (optional, for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the diced butternut squash with olive oil, cinnamon, salt, and pepper. Roast for 20-25 minutes until soft and lightly browned.
3. While the squash is roasting, mash the avocado in a small bowl. Season with a pinch of salt and pepper.
4. Once the squash is done, remove it from the oven and set aside.
5. Spread the mashed avocado on the toasted bread, then top with the roasted butternut squash.
6. Garnish with pumpkin seeds for a crunchy contrast, and serve immediately.

This butternut squash and avocado toast combines fiber, healthy fats, and vitamins to give you sustained energy without the blood sugar spikes. The earthy sweetness of the squash pairs well with the creamy avocado, making it an enjoyable and nutrient-dense meal. It’s perfect for a quick, satisfying breakfast or a light snack.

Butternut Squash and Black Bean Tacos

These butternut squash and black bean tacos are a flavorful and hearty vegetarian dish that’s perfect for those managing blood sugar levels. The combination of roasted butternut squash, seasoned black beans, and fresh toppings creates a satisfying meal that is high in fiber and plant-based protein, making it an excellent choice for a diabetic-friendly taco night.

Ingredients:

• 1 small butternut squash, peeled, seeded, and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 tbsp olive oil
• 1 tsp cumin
• ½ tsp chili powder
• ½ tsp garlic powder
• Salt and pepper to taste
• 6 small corn tortillas
• 1 small red onion, thinly sliced
• 1 ripe avocado, sliced
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the butternut squash with olive oil, cumin, chili powder, garlic powder, salt, and pepper. Spread evenly on a baking sheet and roast for 20-25 minutes, or until golden and tender.
3. While the squash is roasting, warm the black beans in a small saucepan over low heat, seasoning with salt and pepper to taste.
4. Once the squash is roasted, assemble the tacos by placing a few spoonfuls of black beans on each tortilla, followed by the roasted butternut squash, avocado slices, and red onion.
5. Garnish with fresh cilantro and serve with lime wedges on the side.

These butternut squash and black bean tacos are a fun, fresh, and satisfying meal that is both nutritious and diabetic-friendly. The black beans provide a hearty protein source, while the butternut squash adds a natural sweetness, and the avocado adds healthy fats. It’s a perfect combination of flavors and textures that will make taco night enjoyable and healthy.

Butternut Squash Frittata

This butternut squash frittata is a nutritious and protein-packed breakfast or brunch option that’s perfect for anyone looking for a low-carb, diabetic-friendly meal. The eggs provide a complete protein source, while the roasted butternut squash adds a mild sweetness and depth of flavor. Combined with spinach and herbs, this frittata is easy to make and incredibly satisfying.

Ingredients:

• 1 small butternut squash, peeled, seeded, and diced
• 6 large eggs
• 1 cup fresh spinach, chopped
• ½ small onion, chopped
• 1 tbsp olive oil
• 1 tsp dried thyme
• ½ tsp salt
• ¼ tsp black pepper
• ¼ cup low-fat cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Toss the diced butternut squash with 1 tbsp olive oil, salt, and pepper, and roast for 20-25 minutes until golden and soft.
3. In a skillet, sauté the chopped onion over medium heat until softened, about 3-4 minutes. Add the spinach and cook until wilted.
4. In a bowl, whisk together the eggs, thyme, salt, and pepper.
5. Once the squash is done roasting, add it to the skillet with the onion and spinach. Pour the egg mixture over the vegetables and cook on low for 3-4 minutes until the edges begin to set.
6. Transfer the skillet to the oven and bake for 10-12 minutes, or until the frittata is fully set in the center.
7. Optional: Sprinkle with cheese before serving.

This butternut squash frittata is a perfect way to enjoy a filling breakfast while managing blood sugar levels. Packed with protein and fiber, it’s a balanced dish that’s easy to make and perfect for any time of the day. The natural sweetness of the squash pairs perfectly with the savory eggs and spinach, making this frittata both delicious and nutritious.

Butternut Squash Stir-Fry with Tofu

This colorful butternut squash stir-fry with tofu is a delicious, diabetic-friendly vegetarian dish that is packed with vegetables and plant-based protein. The crispy tofu adds a satisfying texture, while the butternut squash provides a touch of sweetness, all tossed together in a savory stir-fry sauce. This meal is easy to make and incredibly flavorful, making it a great weeknight dinner option.

Ingredients:

• 1 small butternut squash, peeled, seeded, and diced
• 1 block firm tofu, drained and cubed
• 2 tbsp soy sauce (low-sodium)
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp fresh ginger, grated
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 small zucchini, sliced
• 2 tbsp green onions, chopped
• 1 tbsp sesame seeds (optional)

Instructions:

1. Press the tofu to remove excess moisture, then cut into cubes.
2. In a large skillet or wok, heat 1 tbsp of sesame oil over medium heat. Add the tofu cubes and cook until golden and crispy, about 7-8 minutes. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tbsp of sesame oil and sauté the garlic and ginger until fragrant, about 1 minute.
4. Add the butternut squash, bell pepper, and zucchini to the pan. Stir-fry for 5-7 minutes, until the vegetables begin to soften.
5. Add the soy sauce, rice vinegar, and cooked tofu back into the pan. Stir to combine and cook for another 3-5 minutes, allowing the flavors to meld together.
6. Garnish with chopped green onions and sesame seeds before serving.

This butternut squash stir-fry with tofu is a delicious and balanced meal that provides protein, fiber, and essential vitamins. The crispy tofu and sweet butternut squash pair beautifully with the savory stir-fry sauce, making it a tasty and healthy option for those with diabetes. The vibrant vegetables and seasonings round out this flavorful dish, ensuring a satisfying meal that is both light and filling.

Butternut Squash and Chickpea Curry

This butternut squash and chickpea curry is a rich and flavorful vegetarian dish that is both hearty and nutritious, making it an excellent choice for those managing blood sugar levels. The combination of tender butternut squash, protein-packed chickpeas, and a fragrant blend of spices creates a satisfying meal that is both comforting and diabetes-friendly.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) coconut milk, light
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)
• Cooked brown rice (optional, for serving)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté until softened, about 3-4 minutes.
2. Add the grated ginger, curry powder, turmeric, and cumin, and cook for 1-2 minutes to release the flavors.
3. Stir in the diced butternut squash, chickpeas, and coconut milk. Bring to a simmer and cook for 20-25 minutes, or until the squash is tender.
4. Season with salt and pepper to taste.
5. Serve over cooked brown rice and garnish with fresh cilantro.

This butternut squash and chickpea curry is a comforting dish filled with complex flavors that are sure to satisfy your taste buds. The richness of the coconut milk adds a creamy texture, while the spices help regulate blood sugar. Pairing it with brown rice offers a fiber boost, making this curry a filling and diabetic-friendly meal option.

Butternut Squash and Zucchini Noodles with Pesto

This butternut squash and zucchini noodle dish is a light and low-carb alternative to traditional pasta, making it ideal for a diabetic-friendly meal. The sweet roasted butternut squash pairs perfectly with zucchini noodles and a flavorful pesto sauce, creating a dish that’s both satisfying and packed with nutrients.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cut into 1-inch cubes
• 2 medium zucchinis, spiralized into noodles
• 2 tbsp olive oil
• 1 cup fresh basil leaves
• 1/4 cup pine nuts (or walnuts)
• 2 tbsp grated Parmesan cheese (optional)
• 1 garlic clove
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the butternut squash cubes with olive oil, salt, and pepper, then spread them on a baking sheet. Roast for 20-25 minutes until golden and tender.
3. Meanwhile, prepare the pesto by blending the basil, pine nuts, Parmesan (if using), garlic, lemon juice, salt, and pepper in a food processor. Gradually add olive oil and blend until smooth.
4. In a skillet, heat a bit of olive oil over medium heat and sauté the zucchini noodles for 2-3 minutes until just tender.
5. Toss the roasted butternut squash with the zucchini noodles and pesto until evenly coated.
6. Serve immediately, and enjoy!

This dish is a great low-carb option for anyone managing diabetes while still enjoying the flavors of pasta. The pesto sauce is rich and flavorful, while the zucchini noodles keep the dish light. The roasted butternut squash adds a natural sweetness, creating a well-balanced, satisfying meal.

Butternut Squash Smoothie

For a quick and refreshing diabetic-friendly breakfast or snack, this butternut squash smoothie is a great choice. Packed with vitamins, fiber, and antioxidants, it combines roasted butternut squash with Greek yogurt and a touch of cinnamon for a smooth, creamy, and naturally sweetened treat that won’t spike blood sugar levels.

Ingredients:

• 1 cup roasted butternut squash (cooled)
• ½ cup plain Greek yogurt
• 1/2 cup unsweetened almond milk (or any preferred milk)
• 1 tsp ground cinnamon
• 1 tsp honey or stevia (optional)
• 1/2 tsp vanilla extract
• Ice cubes (optional, for a thicker texture)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the diced butternut squash with a little olive oil, salt, and pepper, then roast for 20-25 minutes until tender. Allow it to cool.
3. In a blender, combine the roasted butternut squash, Greek yogurt, almond milk, cinnamon, honey (if using), and vanilla extract. Blend until smooth.
4. If you prefer a thicker smoothie, add ice cubes and blend again.
5. Pour into a glass and enjoy!

This butternut squash smoothie is a delicious and filling drink that’s great for those managing blood sugar levels. The combination of butternut squash and Greek yogurt provides a creamy, nutrient-dense base, while cinnamon and vanilla add warmth and sweetness without added sugar. It’s a perfect way to kick-start your day with a healthy, fiber-packed drink.

Butternut Squash and Sweet Potato Hash

This hearty butternut squash and sweet potato hash is a nutritious and filling breakfast or side dish that’s perfect for managing blood sugar levels. The sweet potatoes and squash provide natural sweetness, while the savory seasonings and a hint of garlic create a satisfying and flavorful combination. Packed with fiber and vitamins, this dish will keep you energized throughout the day.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 2 medium sweet potatoes, peeled and diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• ½ tsp smoked paprika
• ½ tsp cumin
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the butternut squash and sweet potato cubes with olive oil, smoked paprika, cumin, salt, and pepper. Spread them out evenly on a baking sheet.
3. Roast for 25-30 minutes, stirring halfway through, until the vegetables are tender and lightly caramelized.
4. Meanwhile, sauté the onion and garlic in a skillet over medium heat for 3-4 minutes, until softened.
5. Add the roasted vegetables to the skillet and stir to combine. Cook for an additional 2-3 minutes to blend the flavors.
6. Garnish with fresh parsley and serve warm.

This butternut squash and sweet potato hash is a perfect dish for those managing diabetes. The combination of fiber-rich sweet potatoes and squash, paired with savory spices, makes for a nutrient-dense meal that’s both satisfying and low in glycemic impact. Whether as a breakfast or a side, it’s a great option to start your day off right.

Butternut Squash and Spinach Stuffed Chicken Breast

This butternut squash and spinach stuffed chicken breast is a delicious and elegant dish that’s both healthy and diabetic-friendly. The roasted squash adds a natural sweetness, while the spinach and cheese (optional) add richness and flavor. Stuffed inside lean chicken breast, it’s a high-protein, low-carb meal that’s perfect for a balanced dinner.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup roasted butternut squash, mashed
• 1 cup fresh spinach, wilted and chopped
• ½ cup low-fat cheese (optional, such as mozzarella or feta)
• 1 tbsp olive oil
• ½ tsp garlic powder
• Salt and pepper to taste
• 1 tsp dried oregano

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Slice a pocket into each chicken breast.
3. In a small bowl, mix together the mashed butternut squash, spinach, cheese (if using), garlic powder, salt, and pepper.
4. Stuff each chicken breast with the squash mixture and secure with toothpicks.
5. Heat olive oil in a skillet over medium heat. Brown the chicken breasts for 2-3 minutes on each side.
6. Transfer the skillet to the oven and bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).
7. Sprinkle with dried oregano before serving.

This stuffed chicken breast combines the sweetness of roasted butternut squash with the earthy flavor of spinach, making it an enjoyable and filling dinner. The lean chicken breast provides a great source of protein, while the squash adds fiber and nutrients. This dish is both tasty and diabetic-friendly, perfect for a healthy dinner option.

Butternut Squash and Kale Sauté

This butternut squash and kale sauté is a quick, healthy side dish that is full of flavor and nutrition. The butternut squash adds a natural sweetness that pairs wonderfully with the earthy, slightly bitter taste of kale. Tossed together with garlic and olive oil, this dish is simple yet full of vibrant, satisfying flavors that are perfect for a diabetic-friendly diet.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 4 cups fresh kale, chopped
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp apple cider vinegar
• ½ tsp red pepper flakes (optional)
• Salt and pepper to taste
• 1 tbsp chopped walnuts (optional, for garnish)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the diced butternut squash and cook for 10-12 minutes, stirring occasionally, until tender and golden.
2. Add the minced garlic to the skillet and cook for another 1-2 minutes until fragrant.
3. Stir in the kale and cook for 4-5 minutes until wilted and tender.
4. Add apple cider vinegar and red pepper flakes (if using), then season with salt and pepper to taste.
5. Garnish with chopped walnuts, if desired, and serve warm.

This butternut squash and kale sauté is a nutrient-dense dish packed with fiber, vitamins, and antioxidants, making it a great side for anyone managing blood sugar. The slight bitterness of the kale is balanced by the sweetness of the butternut squash, while the garlic and apple cider vinegar add a savory touch. It’s a quick and healthy addition to any meal.

Butternut Squash and Lentil Soup

This creamy butternut squash and lentil soup is a hearty, warming dish that’s both delicious and diabetic-friendly. The combination of lentils and butternut squash creates a nutrient-rich base, providing both fiber and plant-based protein. The soup is seasoned with a variety of herbs and spices, making it flavorful and satisfying while being low in carbohydrates.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 1 cup dried green or brown lentils, rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• 4 cups vegetable broth (low-sodium)
• Salt and pepper to taste
• 1/2 cup coconut milk (optional, for creaminess)
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic and sauté for 3-4 minutes until softened.
2. Stir in the cumin, coriander, and turmeric, and cook for another minute to release the flavors.
3. Add the diced butternut squash, lentils, and vegetable broth to the pot. Bring to a simmer, then cover and cook for 25-30 minutes, or until the lentils and squash are tender.
4. Once the soup is ready, blend half of the soup with an immersion blender or in a blender until smooth, leaving some chunks for texture.
5. Stir in the coconut milk (if using) and season with salt and pepper to taste.
6. Garnish with fresh parsley before serving.

This butternut squash and lentil soup is a fantastic option for a filling, diabetic-friendly meal. The lentils provide protein and fiber, while the squash offers a naturally sweet and creamy texture. It’s a comforting dish that’s easy to make, low in carbs, and perfect for meal prep or a cozy dinner.

Butternut Squash and Quinoa Salad

This vibrant butternut squash and quinoa salad is a nutrient-packed meal that’s perfect for those watching their blood sugar levels. The quinoa adds a complete protein source, while the roasted butternut squash provides a sweet and savory base. Combined with fresh greens and a zesty dressing, this salad is light, satisfying, and full of fiber and vitamins.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 1 cup quinoa, cooked
• 2 cups mixed greens (such as arugula or spinach)
• 1/4 cup dried cranberries (unsweetened, optional)
• 1/4 cup chopped pecans or walnuts
• 1 tbsp olive oil
• Salt and pepper to taste

For the dressing:

• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp honey or stevia (optional)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the diced butternut squash with olive oil, salt, and pepper, and spread it evenly on a baking sheet. Roast for 20-25 minutes, or until golden and tender.
3. While the squash is roasting, cook the quinoa according to package instructions and set it aside to cool slightly.
4. To make the dressing, whisk together olive oil, apple cider vinegar, Dijon mustard, honey (if using), salt, and pepper in a small bowl.
5. Once the squash has cooled, combine it with the cooked quinoa, mixed greens, cranberries (if using), and nuts in a large bowl.
6. Drizzle the dressing over the salad and toss to combine. Serve immediately or chill before serving.

This butternut squash and quinoa salad is a filling and satisfying meal that’s perfect for lunch or dinner. The quinoa provides a high-quality protein, while the roasted squash adds sweetness and depth. The mix of greens, cranberries, and nuts adds texture and nutrients, making this salad a well-rounded and diabetes-friendly option.

Butternut Squash and Cauliflower Rice Stir-Fry

This butternut squash and cauliflower rice stir-fry is a low-carb, flavorful dish that’s great for managing blood sugar levels. Cauliflower rice is a fantastic substitute for regular rice, and when combined with the sweetness of roasted butternut squash and savory vegetables, it makes for a perfect, healthy meal.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 1 small head of cauliflower, grated or processed into rice-sized pieces
• 1 bell pepper, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp paprika
• Salt and pepper to taste
• 2 tbsp soy sauce (low-sodium)
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the diced butternut squash with olive oil, cumin, paprika, salt, and pepper. Spread evenly on a baking sheet and roast for 20-25 minutes, or until tender.
3. While the squash is roasting, heat a large skillet over medium heat and sauté the onion, bell pepper, and garlic for 4-5 minutes, until softened.
4. Add the cauliflower rice to the skillet and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender.
5. Stir in the roasted butternut squash and soy sauce, cooking for an additional 2 minutes to combine the flavors.
6. Garnish with fresh cilantro before serving.

This butternut squash and cauliflower rice stir-fry is a great low-carb alternative to traditional rice dishes. The cauliflower rice is light and absorbs the savory flavors of the dish, while the butternut squash adds a touch of sweetness. Combined with fresh vegetables and soy sauce, this stir-fry is a satisfying and diabetic-friendly meal that’s perfect for lunch or dinner.

Butternut Squash and Black Bean Tacos

These butternut squash and black bean tacos are a great plant-based meal that’s full of flavor and fiber, making them an ideal choice for those managing diabetes. The sweetness of roasted butternut squash pairs wonderfully with the savory black beans, while a variety of toppings can add extra crunch and zest. These tacos are both filling and nutritious, providing a satisfying meal without a lot of carbs.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 1 can (15 oz) black beans, drained and rinsed
• 8 small corn tortillas
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 1/4 cup red onion, thinly sliced
• 1/2 avocado, sliced
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the diced butternut squash with olive oil, cumin, chili powder, salt, and pepper. Spread the squash evenly on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized.
3. While the squash is roasting, heat the black beans in a small saucepan over medium heat, stirring occasionally, for 5-7 minutes, until heated through.
4. Warm the corn tortillas in a dry skillet over medium heat for 1-2 minutes on each side.
5. Assemble the tacos by placing roasted butternut squash and black beans on each tortilla.
6. Top with sliced red onion, avocado, and fresh cilantro. Serve with lime wedges on the side.

These butternut squash and black bean tacos are a fantastic option for a quick and satisfying meal. The roasted squash adds a sweet contrast to the savory black beans, while the toppings offer freshness and crunch. Low in carbs and full of fiber, they are a delicious and diabetes-friendly choice that can be enjoyed for lunch or dinner.

Butternut Squash and Broccoli Gratin

This butternut squash and broccoli gratin is a creamy, comforting dish that’s perfect for cooler days. With a rich, cheesy sauce and tender roasted vegetables, it’s an indulgent yet healthy option for those looking to manage blood sugar. The combination of roasted butternut squash and steamed broccoli creates a well-balanced dish that’s satisfying without being heavy on carbs.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 2 cups broccoli florets, steamed
• 1/2 cup grated Parmesan cheese
• 1/2 cup shredded cheddar cheese
• 1/2 cup plain Greek yogurt
• 1/4 cup low-fat milk or unsweetened almond milk
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp ground nutmeg
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Toss the diced butternut squash with olive oil, salt, and pepper, then spread it evenly on a baking sheet. Roast for 20-25 minutes, until the squash is tender and slightly caramelized.
3. While the squash is roasting, steam the broccoli florets until tender, about 4-5 minutes.
4. In a mixing bowl, combine the Greek yogurt, milk, garlic powder, nutmeg, and half of the grated Parmesan and cheddar cheeses. Season with salt and pepper.
5. In a greased baking dish, layer the roasted butternut squash and steamed broccoli. Pour the cheese mixture over the top and sprinkle with the remaining cheese.
6. Bake for 15-20 minutes, or until the cheese is melted and bubbly.

This butternut squash and broccoli gratin is a comforting, flavorful dish that combines the sweetness of roasted squash with the savory, cheesy richness of the gratin. The Greek yogurt adds creaminess without the extra fat, and the broccoli provides fiber and vitamins. This dish is a great option for a low-carb, diabetic-friendly side that feels indulgent yet healthy.

Butternut Squash and Mushroom Stir-Fry

This butternut squash and mushroom stir-fry is a quick, low-carb, and nutrient-packed dish that’s perfect for a diabetic-friendly meal. The sweetness of the squash pairs beautifully with the earthy mushrooms, while the savory stir-fry sauce adds depth of flavor. It’s a versatile dish that can be enjoyed as a main or as a side, and it’s great for meal prepping.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and sliced into thin strips
• 2 cups mushrooms, sliced
• 1 small bell pepper, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 2 tbsp soy sauce (low-sodium)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1/2 tsp ground ginger
• Salt and pepper to taste
• Sesame seeds, for garnish (optional)

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat. Add the sliced butternut squash and cook for 8-10 minutes until tender but slightly crispy on the edges.
2. Add the garlic, mushrooms, and bell pepper, and cook for an additional 5-7 minutes until the mushrooms release their moisture and soften.
3. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, ginger, salt, and pepper.
4. Pour the sauce over the vegetables and stir to combine. Cook for an additional 2-3 minutes, allowing the flavors to meld.
5. Garnish with sesame seeds if desired and serve warm.

This butternut squash and mushroom stir-fry is a flavorful, satisfying meal that’s low in carbs and high in nutrients. The savory soy sauce and sesame oil bring out the umami flavors of the mushrooms, while the butternut squash adds a touch of sweetness. It’s a quick and easy dish that’s perfect for a healthy dinner or lunch.

Note: More recipes are coming soon!