32+ Healthy Spring Butternut Squash Recipes to Brighten Your Season

Spring is here, and it’s time to celebrate the season with fresh, vibrant flavors! While butternut squash is often associated with fall, it’s just as delightful in light and colorful spring dishes.

Its natural sweetness and versatility make it the perfect ingredient for bright salads, creamy soups, and even refreshing desserts.

Whether you’re planning a spring brunch, a picnic, or a weeknight dinner, these 32+ spring-inspired butternut squash recipes will bring a burst of seasonal joy to your table.

32+ Healthy Spring Butternut Squash Recipes to Brighten Your Season

Butternut squash isn’t just for autumn; it’s a year-round superstar in the kitchen.

These 32+ recipes show how it can shine in spring dishes that are fresh, flavorful, and satisfying.

From energizing breakfasts to elegant dinners and everything in between, there’s something for everyone to enjoy.

So grab a butternut squash and start exploring the delicious possibilities—your taste buds will thank you!

Butternut Squash & Spinach Frittata

This low-carb keto frittata is a perfect springtime lunch. Packed with the sweetness of butternut squash, the earthiness of spinach, and the creaminess of eggs, it’s a light yet satisfying meal that’s easy to prepare. Whether you’re meal-prepping for the week or serving a quick lunch, this recipe will become a seasonal favorite.

Ingredients:

• 2 cups butternut squash, diced
• 2 cups fresh spinach, roughly chopped
• 6 large eggs
• ½ cup heavy cream
• 1 cup shredded mozzarella cheese
• 2 tbsp olive oil
• 1 tsp garlic powder
• ½ tsp salt
• ¼ tsp pepper

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in an oven-safe skillet over medium heat. Add diced butternut squash and cook for 5–7 minutes until slightly softened.
3. Add chopped spinach to the skillet and sauté for another 2 minutes, allowing the spinach to wilt.
4. In a mixing bowl, whisk together eggs, heavy cream, garlic powder, salt, and pepper. Pour the mixture over the veggies in the skillet.
5. Sprinkle mozzarella cheese evenly over the top.
6. Transfer the skillet to the oven and bake for 15–20 minutes or until the eggs are set and the top is golden brown.
7. Let it cool for a few minutes before slicing into wedges.

This frittata is a beautiful medley of flavors that celebrates the freshness of spring. The combination of butternut squash and spinach keeps it vibrant and nutritious while the keto-friendly ingredients ensure it fits perfectly into your low-carb lifestyle.

Butternut Squash Noodles with Creamy Avocado Sauce

Swap traditional pasta with nutrient-dense butternut squash noodles in this creamy, keto-friendly recipe. Paired with a rich avocado sauce and garnished with fresh herbs, this dish is as flavorful as it is healthy. A perfect lunch option that’s both indulgent and light.

Ingredients:

• 4 cups butternut squash noodles (store-bought or spiralized at home)
• 1 ripe avocado
• 2 tbsp fresh lemon juice
• 1 clove garlic
• ¼ cup olive oil
• ¼ cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:

1. In a blender or food processor, combine avocado, lemon juice, garlic, olive oil, and Parmesan cheese. Blend until smooth and creamy. Adjust seasoning with salt and pepper.
2. Heat a large skillet over medium heat and add the butternut squash noodles. Cook for 3–5 minutes until tender but still slightly firm.
3. Toss the warm noodles with the avocado sauce until evenly coated.
4. Serve immediately, garnished with fresh herbs and additional Parmesan if desired.

This dish redefines pasta by using naturally low-carb butternut squash noodles. The creamy avocado sauce adds healthy fats and a luxurious texture, making it a guilt-free indulgence that’s perfect for spring lunches.

Roasted Butternut Squash Salad with Lemon-Tahini Dressing

This roasted butternut squash salad is a delightful mix of flavors and textures. The caramelized squash pairs beautifully with crisp greens, crunchy nuts, and a tangy lemon-tahini dressing. It’s an easy-to-make, nutrient-packed lunch that feels like a gourmet meal.

Ingredients:

• 3 cups butternut squash, cubed
• 2 tbsp olive oil
• 4 cups mixed salad greens
• ½ cup cherry tomatoes, halved
• ¼ cup sliced almonds (or pecans)
• ¼ cup feta cheese (optional)

For the Dressing:

• 2 tbsp tahini
• 2 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss butternut squash cubes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20–25 minutes, stirring halfway, until golden and tender.
2. Prepare the dressing by whisking together tahini, lemon juice, olive oil, mustard, garlic, salt, and pepper. Add water if needed to reach a drizzling consistency.
3. Assemble the salad by layering mixed greens, roasted squash, cherry tomatoes, sliced almonds, and feta (if using).
4. Drizzle with the lemon-tahini dressing just before serving.

This roasted butternut squash salad is a celebration of vibrant, fresh ingredients. The warm, sweet squash contrasts perfectly with the tangy dressing and crunchy nuts, making it an irresistible lunch for anyone looking to enjoy a healthy, low-carb meal.

Creamy Butternut Squash Soup with Coconut Milk

This silky smooth butternut squash soup is a keto-friendly springtime comfort dish. The coconut milk adds a creamy texture while complementing the natural sweetness of the squash. Perfect as a light lunch or as part of a larger meal, this soup is both warming and refreshing.

Ingredients:

• 4 cups butternut squash, cubed
• 1 medium onion, diced
• 3 cups vegetable or chicken broth
• 1 cup full-fat coconut milk
• 2 tbsp olive oil
• 1 tsp ground ginger
• ½ tsp turmeric powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté the onion until softened, about 5 minutes.
2. Add the cubed butternut squash, ginger, turmeric, salt, and pepper. Cook for another 2 minutes, stirring frequently.
3. Pour in the broth and bring to a boil. Reduce the heat and simmer until the squash is tender, about 15 minutes.
4. Use an immersion blender (or transfer to a blender) to puree the soup until smooth.
5. Stir in the coconut milk and heat gently, without boiling. Adjust seasoning if needed.
6. Serve hot, garnished with fresh cilantro.

This creamy soup highlights the versatility of butternut squash while keeping the carbs low and the flavors vibrant. It’s a perfect lunch option for a breezy spring day.

Butternut Squash and Zucchini Gratin

This keto-friendly gratin combines the natural sweetness of butternut squash with the subtle flavors of zucchini. Layered with a cheesy cream sauce, it’s a hearty yet healthy dish that’s perfect for spring lunches or a side dish for dinner.

Ingredients:

• 2 cups butternut squash, thinly sliced
• 2 cups zucchini, thinly sliced
• 1 cup heavy cream
• 1 cup shredded Gruyere cheese
• ½ cup grated Parmesan cheese
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Grease a baking dish with butter.
2. Layer the butternut squash and zucchini slices alternately in the baking dish.
3. In a saucepan, heat the heavy cream with minced garlic. Add Gruyere cheese and stir until melted. Season with salt and pepper.
4. Pour the cream mixture evenly over the layered vegetables.
5. Sprinkle Parmesan cheese on top and bake for 25–30 minutes, until bubbly and golden.
6. Let cool for a few minutes before serving.

This gratin is rich, creamy, and packed with spring flavors. It’s a satisfying dish that doesn’t compromise on taste while staying low in carbs.

Butternut Squash & Cauliflower Rice Stir-Fry

This quick stir-fry combines tender butternut squash with light and fluffy cauliflower rice for a keto-friendly lunch that’s full of texture and flavor. With a touch of soy sauce and garlic, it’s a nutritious, low-carb dish you can whip up in under 20 minutes.

Ingredients:

• 2 cups butternut squash, diced
• 2 cups cauliflower rice
• 1 small onion, diced
• 2 tbsp coconut oil
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp garlic powder
• Salt and pepper to taste
• Chopped green onions for garnish

Instructions:

1. Heat coconut oil in a large skillet over medium heat. Sauté the diced onion until translucent.
2. Add the butternut squash and cook for 5–7 minutes until softened.
3. Stir in the cauliflower rice, soy sauce, garlic powder, salt, and pepper. Cook for another 5 minutes, stirring occasionally.
4. Garnish with green onions and serve hot.

This stir-fry is a fast and flavorful way to enjoy the natural sweetness of butternut squash while keeping your meal low-carb. It’s perfect for busy spring days.

Butternut Squash & Bacon Lettuce Wraps

These lettuce wraps are a keto-friendly twist on tacos, featuring roasted butternut squash and crispy bacon. Packed with flavor and wrapped in crunchy lettuce, they’re an ideal low-carb lunch option for springtime.

Ingredients:

• 2 cups butternut squash, roasted
• 6 slices of bacon, cooked and crumbled
• 8 large lettuce leaves (e.g., romaine or butter lettuce)
• ½ cup sour cream
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Toss diced butternut squash with olive oil, salt, and pepper. Roast at 400°F (200°C) for 20 minutes or until tender.
2. Lay out lettuce leaves and fill each with roasted squash and crumbled bacon.
3. Drizzle with sour cream before serving.

These wraps are a refreshing and satisfying way to enjoy a keto-friendly lunch. The combination of smoky bacon and sweet squash makes every bite delightful.

Butternut Squash & Pecan Keto Salad

This fresh salad combines roasted butternut squash with crunchy pecans and a tangy balsamic vinaigrette. It’s a perfect balance of flavors and textures, making it a go-to springtime lunch option.

Ingredients:

• 3 cups mixed greens
• 1 cup roasted butternut squash
• ½ cup toasted pecans
• ¼ cup goat cheese (optional)
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Assemble the salad by layering mixed greens, roasted squash, toasted pecans, and goat cheese.
2. Whisk together olive oil and balsamic vinegar with salt and pepper to create the dressing.
3. Drizzle the dressing over the salad and serve.

This salad is a delightful blend of sweet and savory flavors. The pecans add a satisfying crunch, while the balsamic dressing ties everything together for a light, keto-friendly lunch.

Butternut Squash & Chicken Sheet Pan Meal

This one-pan recipe combines roasted butternut squash with tender chicken for an easy, keto-friendly lunch. Minimal prep and cleanup make it an excellent choice for busy spring days.

Ingredients:

• 2 cups butternut squash, cubed
• 2 boneless chicken breasts
• 2 tbsp olive oil
• 1 tsp paprika
• ½ tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Arrange chicken and squash on a baking sheet.
2. Drizzle with olive oil and sprinkle with paprika, garlic powder, salt, and pepper.
3. Roast for 25–30 minutes, flipping the chicken halfway through.
4. Garnish with fresh parsley before serving.

This sheet pan meal is an effortless way to enjoy a wholesome and flavorful lunch. The roasted squash pairs beautifully with the juicy chicken for a balanced, low-carb dish.

Butternut Squash & Smoked Salmon Lettuce Wraps

These butternut squash and smoked salmon lettuce wraps offer a sophisticated twist to a quick keto-friendly lunch. The sweetness of the squash complements the rich, smoky salmon, all wrapped up in crisp lettuce for a refreshing and satisfying meal.

Ingredients:

• 2 cups roasted butternut squash, diced
• 6 slices smoked salmon
• 8 large lettuce leaves (e.g., romaine or butter lettuce)
• ½ avocado, sliced
• 2 tbsp cream cheese
• Lemon wedges for garnish

Instructions:

1. Spread a thin layer of cream cheese on each lettuce leaf.
2. Add roasted butternut squash, smoked salmon, and avocado slices.
3. Roll up the lettuce leaf or serve open-faced with a squeeze of lemon on top.

These wraps are a quick and versatile lunch option that feels indulgent without straying from keto guidelines. The fresh, layered flavors make it a perfect springtime dish.

Butternut Squash & Sage Cauliflower Risotto

This creamy cauliflower risotto is infused with the delicate flavor of sage and sweet roasted butternut squash. A keto-friendly take on a classic comfort dish, it’s the perfect spring meal for those seeking indulgence without the carbs.

Ingredients:

• 1 small head of cauliflower, riced
• 2 cups butternut squash, roasted
• 1 tbsp butter
• 1 cup heavy cream
• ½ cup grated Parmesan cheese
• 1 tsp fresh sage, finely chopped
• Salt and pepper to taste

Instructions:

1. In a skillet, melt butter and sauté the cauliflower rice for 3–5 minutes.
2. Stir in the roasted butternut squash, heavy cream, Parmesan, and sage. Cook until the mixture thickens and becomes creamy.
3. Season with salt and pepper and serve hot.

This risotto offers a low-carb twist on a traditional dish, blending the sweetness of squash with the aromatic essence of sage. A cozy yet light option for spring lunches.

Butternut Squash Stuffed Bell Peppers

Stuffed bell peppers are a fun and visually appealing keto-friendly meal. This recipe combines roasted butternut squash, ground turkey, and spices for a wholesome, protein-packed lunch that’s full of flavor and nutrients.

Ingredients:

• 4 medium bell peppers, halved and seeded
• 2 cups roasted butternut squash, diced
• 1 lb ground turkey
• 1 cup shredded cheddar cheese
• 1 tbsp olive oil
• 1 tsp cumin
• ½ tsp smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Arrange bell peppers on a baking sheet.
2. Heat olive oil in a skillet and cook ground turkey until browned. Stir in cumin, smoked paprika, salt, and pepper.
3. Mix roasted squash into the turkey and spoon the mixture into the bell pepper halves.
4. Top with shredded cheddar and bake for 20 minutes, until the peppers are tender and the cheese is melted.

These stuffed bell peppers are a colorful and delicious way to enjoy butternut squash on a low-carb diet. They’re easy to prepare and perfect for meal prepping.

Butternut Squash & Eggplant Caponata

This keto-friendly caponata swaps high-carb vegetables for roasted butternut squash and eggplant, creating a sweet and tangy Mediterranean-inspired dish. Serve it as a standalone lunch or a topping for grilled chicken or fish.

Ingredients:

• 1 cup butternut squash, diced and roasted
• 1 medium eggplant, diced
• ½ cup cherry tomatoes, halved
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tbsp capers
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet and sauté eggplant until tender. Add cherry tomatoes, garlic, and capers, cooking for 5 minutes.
2. Stir in the roasted butternut squash and balsamic vinegar. Cook for another 2 minutes.
3. Adjust seasoning and serve warm or at room temperature.

This caponata is a versatile, keto-friendly dish that’s bursting with Mediterranean flavors. The butternut squash adds a unique twist to this classic recipe.

Butternut Squash & Kale Keto Hash

This keto hash is a hearty, nutrient-packed lunch option featuring roasted butternut squash, kale, and crispy bacon. Perfect for meal prep or a quick mid-day boost, it’s a flavorful one-pan dish that embraces the freshness of spring ingredients.

Ingredients:

• 2 cups butternut squash, diced and roasted
• 2 cups kale, chopped
• 4 slices bacon, cooked and crumbled
• 2 eggs
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add kale and cook until wilted.
2. Stir in the roasted squash and crumbled bacon. Cook for 2 minutes.
3. Push the mixture to one side of the skillet and crack the eggs into the empty space. Cook to desired doneness.
4. Serve immediately, seasoned with salt and pepper.

This hash is a satisfying keto lunch that’s full of flavor and texture. The balance of protein, fats, and veggies makes it a well-rounded dish for spring days.

Butternut Squash & Herb Crustless Quiche

This crustless quiche is a light and flavorful keto-friendly dish that celebrates spring herbs and butternut squash. Packed with fresh flavors, it’s perfect for a quick lunch or a meal prep option that reheats beautifully.

Ingredients:

• 2 cups butternut squash, roasted and diced
• 6 large eggs
• 1 cup heavy cream
• 1 cup shredded Gruyere or Swiss cheese
• 1 tbsp fresh parsley, chopped
• 1 tsp thyme leaves
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C). Grease a pie dish or quiche pan.
2. Spread roasted squash evenly across the bottom of the dish.
3. In a mixing bowl, whisk eggs, heavy cream, herbs, salt, and pepper. Pour the mixture over the squash.
4. Sprinkle cheese on top and bake for 25–30 minutes, until the quiche is set and golden.
5. Let cool for a few minutes before slicing.

This crustless quiche is a simple yet elegant way to enjoy the natural sweetness of butternut squash and the aroma of fresh herbs. It’s a keto-friendly meal that’s ideal for a relaxed spring lunch.

Butternut Squash & Chicken Skillet with Garlic Cream Sauce

This savory skillet dish is a perfect low-carb lunch, combining tender chicken breasts with roasted butternut squash and a creamy garlic sauce. It’s quick to make and packed with flavor, making it an ideal meal for busy spring afternoons.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 cups butternut squash, cubed
• 1 tbsp olive oil
• 2 cloves garlic, minced
• ½ cup heavy cream
• ½ cup chicken broth
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss butternut squash cubes with olive oil, salt, and pepper. Roast on a baking sheet for 20 minutes, flipping halfway.
2. While the squash roasts, heat olive oil in a large skillet over medium heat. Season the chicken breasts with salt, pepper, and Italian seasoning. Cook the chicken on both sides until golden and cooked through, about 7 minutes per side.
3. Remove chicken from the skillet and set aside. In the same skillet, sauté garlic for 1 minute.
4. Pour in the chicken broth and heavy cream, scraping up any browned bits. Let the sauce simmer for 3–4 minutes until it thickens.
5. Add the roasted butternut squash to the skillet and stir in the chicken. Cook for another 2–3 minutes.
6. Garnish with fresh parsley before serving.

This skillet meal is rich and creamy, with the sweetness of butternut squash balancing out the savory chicken and garlic sauce. It’s an easy, one-pan meal that’s perfect for a flavorful low-carb lunch.

Butternut Squash & Parmesan Baked Fritters

These keto-friendly butternut squash fritters are a delightful snack or lunch option. The crispy outside and soft interior, along with a hint of Parmesan, create a dish that’s satisfying and flavorful, perfect for enjoying the season’s squash.

Ingredients:

• 2 cups grated butternut squash
• 2 eggs
• ½ cup almond flour
• ¼ cup grated Parmesan cheese
• 1 tsp garlic powder
• ½ tsp salt
• ¼ tsp pepper
• Olive oil for frying

Instructions:

1. Grate the butternut squash and squeeze out any excess moisture using a clean kitchen towel.
2. In a mixing bowl, combine the squash, eggs, almond flour, Parmesan, garlic powder, salt, and pepper. Stir until well mixed.
3. Heat a little olive oil in a skillet over medium heat. Scoop 2–3 tbsp of the mixture into the pan and flatten into fritters.
4. Cook for 4–5 minutes on each side until golden and crispy.
5. Serve warm, garnished with extra Parmesan or a dipping sauce of your choice.

These fritters are crispy on the outside and tender on the inside, offering a perfect balance of texture and flavor. They’re a wonderful low-carb lunch option that brings out the sweetness of butternut squash.

Butternut Squash & Beef Stir-Fry

This simple stir-fry combines the natural sweetness of butternut squash with savory beef and a flavorful soy-based sauce. A quick, low-carb meal that’s packed with protein and nutrients, it’s a perfect lunch option for those who crave a hearty yet healthy dish.

Ingredients:

• 1 lb beef sirloin or flank steak, thinly sliced
• 2 cups butternut squash, julienned
• 1 medium onion, sliced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tsp ginger, grated
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste
• Sesame seeds for garnish

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat. Add the beef slices and cook for 2–3 minutes, until browned.
2. Remove the beef and set aside. In the same pan, add sesame oil, garlic, ginger, onion, and butternut squash. Stir-fry for 5–7 minutes, until the squash is tender.
3. Return the beef to the pan and add soy sauce. Stir well to combine, cooking for another 2 minutes.
4. Season with salt and pepper, and garnish with sesame seeds before serving.

This stir-fry is a quick and satisfying low-carb meal. The combination of beef and butternut squash is both savory and slightly sweet, making it a flavorful and filling option for lunch.

Butternut Squash & Avocado Salad with Lime Dressing

This light and refreshing salad is a perfect keto-friendly lunch for spring. The creamy avocado pairs wonderfully with roasted butternut squash, while the lime dressing adds a zesty kick. It’s a healthy and colorful option that’s quick to assemble.

Ingredients:

• 2 cups roasted butternut squash, diced
• 1 ripe avocado, diced
• 4 cups mixed greens
• 1 tbsp olive oil
• 1 tbsp fresh lime juice
• 1 tsp honey or stevia (optional)
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together olive oil, lime juice, honey (if using), salt, and pepper to create the dressing.
2. In a large salad bowl, combine roasted butternut squash, diced avocado, and mixed greens.
3. Drizzle the lime dressing over the salad and toss gently to combine.
4. Serve immediately for a fresh and light lunch.

This salad is a burst of freshness, with the creamy avocado balancing the sweetness of the roasted squash. It’s perfect for a light yet satisfying keto lunch during springtime.

Butternut Squash & Bacon Spinach Salad

This spinach salad combines crispy bacon, roasted butternut squash, and fresh spinach, topped with a tangy vinaigrette. It’s a hearty

Ingredients:

• 3 cups fresh spinach
• 2 cups roasted butternut squash, diced
• 4 slices bacon, cooked and crumbled
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, salt, and pepper to create the vinaigrette.
2. In a large salad bowl, combine spinach, roasted butternut squash, and crumbled bacon.
3. Drizzle the vinaigrette over the salad and toss well to combine.
4. Serve immediately for a delicious and filling lunch.

This salad is a great combination of crispy, sweet, and savory flavors. It’s simple to prepare and provides a hearty, satisfying meal without breaking your low-carb routine.

Butternut Squash & Shrimp Skewers

These grilled shrimp and butternut squash skewers make for a flavorful and easy keto-friendly lunch. The sweetness of the squash complements the savory shrimp, making it a perfect spring meal to enjoy on a warm day.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 cups butternut squash, cubed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• Salt and pepper to taste
• Lemon wedges for garnish

Instructions:

1. Preheat the grill to medium-high heat.
2. Toss the shrimp and butternut squash cubes in olive oil, paprika, garlic powder, salt, and pepper.
3. Thread the shrimp and squash onto skewers, alternating between the two.
4. Grill the skewers for 3–4 minutes per side until the shrimp is cooked through and the squash is tender.
5. Serve with fresh lemon wedges.

These skewers are light, flavorful, and packed with protein, making them a perfect keto lunch option. The combination of smoky shrimp and sweet squash brings out the best of both ingredients.

Note: More recipes are coming soon