25+ Delicious Healthy Butternut Squash Recipes to Warm Your Soul!

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Healthy Butternut Squash Recipes

Butternut squash is a versatile and nutritious ingredient that deserves a spot in your kitchen year-round.

This vibrant winter squash is not only packed with vitamins and minerals but also offers a sweet, nutty flavor that enhances a wide variety of dishes.

Whether you’re looking to incorporate more vegetables into your diet or simply want to explore new culinary horizons, these 25 healthy butternut squash recipes are sure to inspire you.

From comforting soups and stews to creative salads and mains, there’s a recipe for every occasion.

Dive into these delicious and wholesome dishes and discover the many ways you can enjoy the goodness of butternut squash.

25+ Delicious Healthy Butternut Squash Recipes to Warm Your Soul

These 25 healthy butternut squash recipes showcase the incredible versatility of this vibrant ingredient, allowing you to enjoy its benefits in a multitude of delicious ways.

From hearty soups and stews that warm you up on chilly days to fresh salads and mains that brighten up your meals, there’s no shortage of creative and wholesome dishes to explore.

Roasted Butternut Squash and Quinoa Salad

This vibrant and nutritious Roasted Butternut Squash and Quinoa Salad is a perfect blend of flavors and textures. The sweet and nutty roasted butternut squash pairs beautifully with the earthy quinoa, tangy dried cranberries, crunchy walnuts, and a refreshing lemon vinaigrette. This salad is not only delicious but also packed with essential nutrients, making it an excellent choice for a healthy meal.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1/2 cup dried cranberries
  • 1/2 cup chopped walnuts
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Lemon Vinaigrette

  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon maple syrup
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed butternut squash with 2 tablespoons of olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes or until tender and caramelized.
  3. While the squash is roasting, cook the quinoa. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is fluffy. Remove from heat and let it cool.
  4. In a large bowl, combine the cooked quinoa, roasted butternut squash, dried cranberries, chopped walnuts, and parsley.
  5. In a small bowl, whisk together the lemon vinaigrette ingredients until well combined.
  6. Pour the vinaigrette over the salad and toss to coat evenly.
  7. Serve immediately or refrigerate for an hour to let the flavors meld together.

This Roasted Butternut Squash and Quinoa Salad is a perfect example of how healthy eating can be both delicious and satisfying. The combination of roasted squash, quinoa, and the lemon vinaigrette creates a dish that is full of flavor and nutrients. This salad can be enjoyed as a main dish for a light lunch or dinner, or as a side dish for a larger meal.

Butternut Squash Soup

Warm, comforting, and incredibly creamy, this Butternut Squash Soup is a delightful way to enjoy the rich flavors of fall. Made with roasted butternut squash, aromatic vegetables, and a hint of spices, this soup is not only delicious but also nutritious. It’s perfect for a cozy dinner or as an elegant starter for a holiday meal.

Ingredients

  • 1 large butternut squash, peeled, seeded, and cubed
  • 1 large onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 4 cups vegetable broth
  • 1 cup coconut milk
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground nutmeg
  • Salt and pepper to taste
  • Fresh parsley or chives for garnish

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Toss the butternut squash cubes with 2 tablespoons of olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, until tender and caramelized.
  3. In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 10 minutes.
  4. Add the garlic, cumin, and nutmeg to the pot and cook for another minute, until fragrant.
  5. Add the roasted butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
  6. Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches.
  7. Stir in the coconut milk and season with salt and pepper to taste. Simmer for an additional 5 minutes.
  8. Serve hot, garnished with fresh parsley or chives.

This Butternut Squash Soup is a perfect way to warm up on a chilly day. The natural sweetness of the roasted squash, combined with the savory flavors of the vegetables and spices, creates a soup that is both comforting and nourishing. The addition of coconut milk adds a creamy texture without the need for dairy, making this soup a healthy choice for everyone.

Butternut Squash and Kale Stir-Fry

This Butternut Squash and Kale Stir-Fry is a quick and healthy dish that is packed with vibrant flavors and nutrients. The tender butternut squash, sautéed with hearty kale and seasoned with garlic and soy sauce, makes for a delicious and satisfying meal. This stir-fry is not only easy to prepare but also a great way to incorporate more vegetables into your diet.

Ingredients

  • 1 small butternut squash, peeled, seeded, and thinly sliced
  • 1 bunch kale, stems removed and leaves chopped
  • 1 onion, sliced
  • 3 garlic cloves, minced
  • 2 tablespoons olive oil
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste

Instructions

  1. Heat 2 tablespoons of olive oil in a large skillet or wok over medium-high heat.
  2. Add the sliced butternut squash and onion to the skillet. Cook, stirring occasionally, for about 10 minutes or until the squash is tender and the onion is translucent.
  3. Add the minced garlic and cook for another minute, until fragrant.
  4. Add the chopped kale to the skillet and cook, stirring frequently, until the kale is wilted and tender, about 5 minutes.
  5. Stir in the soy sauce and sesame oil, and season with salt and pepper to taste.
  6. Sprinkle the stir-fry with sesame seeds and serve immediately.

The Butternut Squash and Kale Stir-Fry is a delicious way to enjoy a variety of vegetables in one meal. The combination of tender squash, hearty kale, and the savory soy sauce creates a dish that is both flavorful and nutritious. This stir-fry can be served on its own or as a side dish, making it a versatile addition to your healthy eating repertoire.

Butternut Squash and Black Bean Tacos

These Butternut Squash and Black Bean Tacos are a delightful twist on traditional tacos, offering a healthy and flavorful vegetarian option. The roasted butternut squash adds a sweet and nutty flavor, while the black beans provide protein and fiber. Topped with a zesty avocado lime crema and fresh cilantro, these tacos are sure to become a favorite in your household.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • 8 small corn tortillas
  • 1 avocado, peeled and pitted
  • 1/4 cup Greek yogurt
  • 1 lime, juiced
  • Fresh cilantro, chopped, for garnish

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed butternut squash with olive oil, chili powder, cumin, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.
  3. In a small bowl, mash the avocado and mix with Greek yogurt and lime juice to make the avocado lime crema. Season with salt to taste.
  4. Warm the corn tortillas in a dry skillet over medium heat until pliable.
  5. To assemble the tacos, fill each tortilla with roasted butternut squash and black beans. Drizzle with avocado lime crema and garnish with fresh cilantro.
  6. Serve immediately and enjoy!

These Butternut Squash and Black Bean Tacos are a delicious and nutritious meal that is easy to prepare. The combination of roasted squash and black beans offers a satisfying texture and flavor, while the avocado lime crema adds a creamy, tangy finish. These tacos are perfect for a quick weeknight dinner or a fun weekend meal.

Butternut Squash and Spinach Stuffed Shells

Butternut Squash and Spinach Stuffed Shells are a comforting and healthy twist on classic stuffed pasta. The creamy butternut squash filling, combined with nutritious spinach and ricotta cheese, creates a delicious and satisfying dish. Topped with marinara sauce and melted mozzarella, these stuffed shells are perfect for a cozy dinner.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 package (12 oz) jumbo pasta shells
  • 1 cup ricotta cheese
  • 1 cup fresh spinach, chopped
  • 1/2 cup grated Parmesan cheese
  • 1/2 teaspoon nutmeg
  • Salt and pepper to taste
  • 2 cups marinara sauce
  • 1 cup shredded mozzarella cheese
  • 2 tablespoons olive oil

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed butternut squash with 2 tablespoons of olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, or until tender and caramelized. Let cool slightly, then puree in a food processor until smooth.
  3. Cook the pasta shells according to package instructions. Drain and set aside.
  4. In a large bowl, mix together the butternut squash puree, ricotta cheese, chopped spinach, grated Parmesan cheese, nutmeg, salt, and pepper.
  5. Spread 1 cup of marinara sauce on the bottom of a large baking dish.
  6. Stuff each pasta shell with the butternut squash and spinach mixture and place in the baking dish.
  7. Pour the remaining marinara sauce over the stuffed shells and sprinkle with shredded mozzarella cheese.
  8. Cover the baking dish with aluminum foil and bake for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
  9. Serve hot and enjoy!

These Butternut Squash and Spinach Stuffed Shells are a delightful and healthy comfort food. The creamy squash filling and spinach add a nutritious twist to traditional stuffed pasta, while the marinara sauce and melted cheese provide a comforting and satisfying finish. This dish is perfect for a cozy family dinner or a special occasion.

Butternut Squash and Chickpea Curry

This Butternut Squash and Chickpea Curry is a flavorful and healthy vegetarian dish that is perfect for a hearty meal. The tender butternut squash and chickpeas are simmered in a fragrant coconut curry sauce, infused with aromatic spices. Serve this curry over rice or with naan bread for a complete and satisfying meal.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 tablespoon ginger, grated
  • 2 tablespoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1 can (14 oz) coconut milk
  • 1 can (14 oz) diced tomatoes
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh cilantro, chopped, for garnish

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
  2. Add the minced garlic and grated ginger, and cook for another minute, until fragrant.
  3. Stir in the curry powder, cumin, coriander, and turmeric, and cook for 1-2 minutes, until the spices are fragrant.
  4. Add the cubed butternut squash, chickpeas, coconut milk, and diced tomatoes to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the squash is tender.
  5. Season with salt and pepper to taste.
  6. Serve the curry over rice or with naan bread, and garnish with fresh cilantro.

This Butternut Squash and Chickpea Curry is a delicious and nutritious way to enjoy a variety of vegetables and legumes. The aromatic spices and creamy coconut milk create a rich and flavorful curry that is both satisfying and healthy. This dish is perfect for a cozy dinner and can be easily prepared in advance for a quick and easy meal.

Butternut Squash and Lentil Stew

This Butternut Squash and Lentil Stew is a hearty and nutritious dish perfect for a cozy dinner. The combination of tender butternut squash, protein-packed lentils, and a rich blend of spices creates a flavorful stew that is both filling and healthy. This one-pot meal is easy to make and ideal for meal prepping or a family dinner.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 cup dried lentils, rinsed
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley, chopped, for garnish

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Cook until the vegetables are softened, about 5 minutes.
  2. Add the minced garlic and cook for another minute, until fragrant.
  3. Stir in the cumin, coriander, paprika, and turmeric, and cook for 1-2 minutes until the spices are fragrant.
  4. Add the cubed butternut squash, lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until the lentils and squash are tender.
  5. Season with salt and pepper to taste.
  6. Serve the stew hot, garnished with fresh parsley.

This Butternut Squash and Lentil Stew is a comforting and nutritious meal that is easy to prepare and full of flavor. The combination of tender squash, protein-rich lentils, and aromatic spices creates a delicious stew that is both satisfying and healthy. This dish is perfect for a cozy dinner and can be easily stored for meal prepping.

Butternut Squash and Apple Soup

Butternut Squash and Apple Soup is a delightful blend of sweet and savory flavors, perfect for a comforting fall meal. The sweetness of the apples pairs beautifully with the nutty butternut squash, creating a creamy and aromatic soup. This recipe is simple to make and packed with nutrients, making it a great choice for a healthy and delicious meal.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 2 apples, peeled, cored, and chopped
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 4 cups vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh thyme or sage for garnish

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
  2. Add the minced garlic and cook for another minute, until fragrant.
  3. Add the cubed butternut squash, chopped apples, cinnamon, and nutmeg to the pot. Cook for 5 minutes, stirring occasionally.
  4. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until the squash and apples are tender.
  5. Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches.
  6. Season with salt and pepper to taste.
  7. Serve the soup hot, garnished with fresh thyme or sage.

This Butternut Squash and Apple Soup is a delicious and nutritious way to enjoy the flavors of fall. The sweet apples and savory butternut squash create a creamy and aromatic soup that is perfect for a cozy meal. This simple and healthy recipe is sure to become a favorite in your household.

Butternut Squash and Kale Salad with Tahini Dressing

This Butternut Squash and Kale Salad with Tahini Dressing is a nutritious and flavorful dish that is perfect for a healthy lunch or dinner. The roasted butternut squash adds a sweet and nutty flavor, while the kale provides a hearty base. The creamy tahini dressing ties everything together, creating a delicious and satisfying salad.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 bunch kale, stems removed and leaves chopped
  • 1/2 cup cooked quinoa
  • 1/4 cup dried cranberries
  • 1/4 cup pumpkin seeds
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Tahini Dressing

  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon maple syrup
  • 1 clove garlic, minced
  • 2-4 tablespoons water (to desired consistency)
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed butternut squash with olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.
  3. In a large bowl, massage the chopped kale with a pinch of salt for a few minutes until it becomes tender.
  4. Add the cooked quinoa, dried cranberries, and pumpkin seeds to the bowl with the kale.
  5. In a small bowl, whisk together the tahini, lemon juice, maple syrup, minced garlic, and water until smooth. Season with salt and pepper to taste.
  6. Add the roasted butternut squash to the salad and toss with the tahini dressing until well combined.
  7. Serve immediately and enjoy!

This Butternut Squash and Kale Salad with Tahini Dressing is a healthy and delicious way to enjoy a variety of nutritious ingredients. The sweet roasted squash, hearty kale, and creamy tahini dressing create a flavorful and satisfying salad that is perfect for any meal. This recipe is easy to prepare and packed with nutrients, making it a great choice for a healthy lifestyle.

Butternut Squash and Sage Risotto

This Butternut Squash and Sage Risotto is a creamy, comforting dish that showcases the rich flavors of butternut squash and fresh sage. The arborio rice absorbs the sweetness of the squash and the aromatic sage, creating a luscious and satisfying meal. Perfect for a cozy dinner, this risotto is both elegant and nutritious.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 1/2 cups arborio rice
  • 1 onion, finely chopped
  • 3 garlic cloves, minced
  • 1/2 cup dry white wine
  • 4 cups vegetable broth, warmed
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 tablespoon fresh sage, chopped
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed butternut squash with 1 tablespoon of olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.
  3. In a large pot, heat the remaining olive oil and 1 tablespoon of butter over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
  4. Add the minced garlic and cook for another minute, until fragrant.
  5. Stir in the arborio rice and cook for 2-3 minutes, until the rice is lightly toasted.
  6. Pour in the white wine and cook until it is mostly absorbed by the rice.
  7. Begin adding the warmed vegetable broth, one ladleful at a time, stirring constantly and allowing the liquid to be absorbed before adding more. Continue until the rice is creamy and tender, about 18-20 minutes.
  8. Stir in the roasted butternut squash, Parmesan cheese, remaining butter, and chopped sage. Season with salt and pepper to taste.
  9. Serve the risotto hot, garnished with additional sage if desired.

This Butternut Squash and Sage Risotto is a decadent yet healthy dish that combines the creamy texture of risotto with the sweet and savory flavors of roasted butternut squash and fresh sage. It’s an elegant meal that’s perfect for special occasions or a cozy night in, providing a satisfying and nutritious dinner option.

Butternut Squash and Goat Cheese Pizza

This Butternut Squash and Goat Cheese Pizza is a gourmet twist on traditional pizza, offering a delightful combination of flavors and textures. The sweet roasted butternut squash pairs perfectly with tangy goat cheese, while caramelized onions add a rich depth of flavor. Topped with fresh arugula and a balsamic glaze, this pizza is both delicious and nutritious.

Ingredients

  • 1 pizza dough (store-bought or homemade)
  • 1 medium butternut squash, peeled, seeded, and thinly sliced
  • 1 large onion, thinly sliced
  • 4 oz goat cheese, crumbled
  • 2 cups fresh arugula
  • 1/4 cup balsamic glaze
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 425°F (220°C).
  2. Toss the butternut squash slices with 1 tablespoon of olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 15-20 minutes, or until tender.
  3. In a skillet, heat the remaining olive oil over medium heat. Add the sliced onion and cook, stirring occasionally, until caramelized, about 15-20 minutes.
  4. Roll out the pizza dough on a floured surface to your desired thickness. Transfer to a baking sheet or pizza stone.
  5. Spread the caramelized onions over the dough, then layer with roasted butternut squash slices and crumbled goat cheese.
  6. Bake the pizza for 12-15 minutes, or until the crust is golden and the cheese is melted.
  7. Remove from the oven and top with fresh arugula. Drizzle with balsamic glaze before serving.

This Butternut Squash and Goat Cheese Pizza is a sophisticated and flavorful alternative to traditional pizza. The combination of sweet squash, tangy goat cheese, and fresh arugula creates a balanced and nutritious meal that is perfect for a gourmet dinner at home. The balsamic glaze adds a finishing touch that enhances the overall flavor, making this pizza a delicious and healthy choice.

Butternut Squash and Chickpea Salad

This Butternut Squash and Chickpea Salad is a nutritious and hearty dish that is perfect for a healthy lunch or dinner. The roasted butternut squash provides a sweet and nutty flavor, while the chickpeas add protein and fiber. Combined with fresh greens and a zesty lemon tahini dressing, this salad is both delicious and satisfying.

Ingredients

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 4 cups mixed greens (such as spinach, arugula, and kale)
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup pumpkin seeds
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Lemon Tahini Dressing

  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon maple syrup
  • 1 garlic clove, minced
  • 2-4 tablespoons water (to desired consistency)
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Toss the cubed butternut squash with olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.
  3. In a large bowl, combine the mixed greens, roasted butternut squash, chickpeas, red onion, and pumpkin seeds.
  4. In a small bowl, whisk together the tahini, lemon juice, maple syrup, minced garlic, and water until smooth. Season with salt and pepper to taste.
  5. Pour the lemon tahini dressing over the salad and toss to coat evenly.
  6. Serve immediately and enjoy!

This Butternut Squash and Chickpea Salad is a perfect example of how healthy ingredients can come together to create a delicious and satisfying meal. The sweet roasted squash and protein-rich chickpeas are complemented by the fresh greens and a zesty lemon tahini dressing. This salad is a nutritious and flavorful option for anyone looking to enjoy a healthy and delicious meal.

Note: More recipes are coming soon!

Karina Kari

A true culinary enthusiast hailing from the sunny state of California. Passionate, creative, and adventurous in the kitchen, she has carved a remarkable identity as a home chef and a food lover. She believes that cooking is not just about preparing food; it’s an art that allows her to express her creativity and love for her loved ones.