How To Cook Butternut Squash + 2 Easy Butternut Squash Recipes

Learn the easiest way to prep and cook butternut squash and enjoy two easy recipes using this popular winter squash.
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1 large butternut squash (about 3 pounds), peeled and seeded and cut in 1-inch chunks
1 tablespoons avocado oil
1 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper

Preheat the oven to 425 degrees F.

Place the squash on a rimmed baking sheet and drizzle with the olive oil, salt, and pepper. Gently toss everything together to coat the squash .

Spread the squash out into one layer (if needed, use two pans to avoid overcrowding) and roast for 25 to 30 minutes, turning once half way through. Enjoy!

Makes 4 servings.

NUTRIENTS PER SERVING: Calories 93 | Total Fat 3.6g | Saturated Fat 0.4g | Cholesterol 0mg | Sodium 486mg | Carbohydrate 16.4g | Dietary Fiber 2.8g | Sugars 3.1g | Protein 1.4g

1 large butternut squash (about 3 pounds), peeled and seeded and cut in 1-inch chunks
1 yellow onion, chopped
1 teaspoon kosher salt
1/2 teaspoon black pepper
4 cups low sodium veggie broth

Preheat the oven to 425 degrees F.

Place the squash and onions on a rimmed baking sheet and drizzle with the olive oil, salt, and pepper. Gently toss everything together to coat the squash .

Spread the squash and onions out into one layer (if needed, use two pans to avoid overcrowding) and roast for 25 to 30 minutes, turning once half way through.

Let the veggies cool down enough so that you can work with them and then place the roasted squash and onions in a high speed blender along with the broth. Blend until you have a rich, creamy soup (adjust broth as needed, you may need a little more or a little less).

Transfer to a pot and heat over a medium heat until warmed through. Adjust seasonings and enjoy.

Makes 4 cups of soup.

*NOTE: I like to top with this soup with roasted pumpkin seeds and goat cheese. This is of course optional, but very delicious.

NUTRIENTS PER SERVING: Calories 98 | Total Fat 0.1g | Saturated Fat 0g | Cholesterol 0mg | Sodium 627mg | Carbohydrate 23.9g | Dietary Fiber 4.6g | Sugars 7.3g | Protein 2.9g

1 small head of kale, stemmed + chopped
2 teaspoons extra virgin olive oil + pinch kosher salt
2 cups roasted butternut squash
1/3 cup walnuts
1/3 cup dried cherries (or cranberries)
1 avocado diced
2 tablespoon diced red onion
2 tablespoons extra virgin olive oil
2 tablespoons apple cider vinegar
2 tablespoons orange juice
salt and pepper to tase

Place kale in a large bowl and drizzle with 2 teaspoons of olive oil and sprinkle of kosher salt. Using your hands, gently rub the oil and salt into the kale leaves. This helps to keep the kale nice and tender.

Add the butternut squash, walnuts, cherries and avocado into the bowl with the kale and set aside.

In a spouted cup or mason jar, combine red onion, extra virgin olive oil, lime juice, orange juice, salt and pepper. Whisk together and drizzle over salad. Gently toss everything together and enjoy.

NOTE: If you are not trying to keep this salad vegan, a little bit of feta cheese or goat cheese over the top makes for a rather lovely addition.

Serves 2

NUTRIENTS PER SERVING: Calories 588 | Total Fat 39.6g | Saturated Fat 4.9g | Cholesterol 0mg | Sodium 549mg | Carbohydrate 57.5g | Dietary Fiber 12.6g | Sugars 18.9g | Protein 10.6g

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49 Responses

  1. Excellent video. Thanks for sharing as always.

  2. I would like to try butternut squash soup.

  3. I would love some keto recipes, particularly with asparagus, broccoli, and/or zucchini.

  4. Yum yum so good thanks Dani

  5. would the salad work with sweet potatoes?

  6. Is the skin edible? Thanks Dani!

  7. Another option for blending is to put in your pot, add broth and blend with a stick blender in the pot 👍
    One less dish to clean 👌

  8. Day D says:

    Omg. Yum! Gotta make this ASAP!

  9. Joyce Hasson says:

    Thank you for this recipe. I have a squash. I cook it in the microwave and spices. I do cook it with the skin on and than I scooping it out of the skin.

  10. ckrtom2 says:

    This is exactly how I peel and cut butternut squash. I usually always line the pan (I use foil. Of course parchment works.) One time I did without. Big mistake! Never again. Cleaning the pan was hell; left basically permanent marks on the pan.

  11. aj wms says:

    Thanks for this video!

  12. As Nutritionist, I really love the way you cook. CLean, never too seasoned, keeping things as simple as possible and always balancing, fats, carbs, proteins and so on. You would have been a great Nutritional Therapist 🙂

  13. I'd put it in a bowl to evenly coat with oil and salt.

  14. Have you done butternut squash and pumpkin soup? I want to try and make it.

  15. Mae M says:

    I enjoy your videos !

  16. Amber Lopez says:

    Thanks for showing us this Dani, I'm going to try both♡

  17. Linda Morgan says:

    Thank You so much Dani for doing this Awesome video, I was just thinking of making a butternut squash soup, I thought it would taste really good as we are transitioning
    into fall and colder weather, and then You, being the Lovely person that You are, uploaded a nice video on this subject. We Love You Dani! You Rock Dani!

  18. Why did you use avocado oil? Was it more delicious than olive oil?

  19. Try a little curry spice with the squash, onion, and apple soup. I've made a similar soup for years, but I never thought to start by roasting everything. I bet that will taste even better!

  20. Ruby Reyes says:

    🤗👏🏻👏🏻👏🏻thank you thank Dani!!!😃 Just bought my first butternut squash and really love roasting other squash. You gave everything I need!!👍🏼😉😘. I want that salad now!!! Haha! Love love your clean n delicious recipes and ideas. Keep them coming my dear🤗!! ❤️💙💝🍽

  21. Who is Vegan out here

  22. Omg… yooou ate sooo awesome. Thank you for posting your video

  23. Can i come and live with you please??? I need some serious healthy cooking lessons 🙂 Lots of love from Wales, Claire x

  24. Amber Murphy says:

    I have made this soup twice already! It’s SO good! I also roast a bulb of garlic to put in😊
    Fun tip – scrap seeds out with a grapefruit spoon, the ridges make scooping seeds easier 😀
    Love your videos! My boys even watch them with me 💞

  25. Sharon S says:

    What are the benefits of Avocado Oil? How does it compare to say Coconut Oil or Olive Oil? Does it have that avocado taste, much like coconut oil? Just wondering.

  26. Sharon S says:

    Wow!!! Love that dressing! So trying that. Thank you so much, Dani! You rock! 🙂

  27. I love love love butternut squash…thanks. Same size pieces are key when roasting.

  28. melissagomce says:

    Yummy 😋 😋😋 love your recipes. Thank you Danni👍🏼👍🏼👍🏼

  29. was so glad to see you cook pumpkin and eat it as a vegetable i see so many Americans turn it into a desert; where i live its always been a vegetable butternut squash btw is a type of pumpkin all the same family i do this with queensland blue pumpkin or Jap pumpkin its Delicious ;;;;btw i enjoy all your videos

  30. oh Butternut squash soup with apple, interesting…but in my Country I will use pumpkin instead. (Actually we call all those pumpkin)

  31. Can you also use fresh butternut squash?

  32. Debjani C says:

    That salad looks bomb! I don't do kale, at all, but I do want to try this salad.

  33. Rick X says:

    Nice video… I love the idea of roasting them & then adding to salad for nice different textures & OH yeah… great idea about eating the seeds ! ! ! : ) Love it … Looking forward to more squash in my diet now that fall is here… how sweet it is ! ! ! 🙂 Than you for thiese great ideas ! !

  34. Kendra B. says:

    Oh my goodness that salad looks amazing!! Definitely trying it! 🥗🥑🍴

  35. Hi Dani! Would there be any way to please do a video involving how to help family members who hate vegetables to get more veggies in their diet? I'm talking any sneaky ways to hide vegetables so that they're not necessarily visible, but so my loved ones will still reap the benefits of them 😉 thanks so much for all your videos – I love watching them, and they've inspired me to try to eat a healthy day-to-day diet 🙂

  36. 212melc says:

    That soup is definitely getting made this weekend! I love ridiculously easy soup recipes.

  37. Guess what I am making tomorrow! Thanks Danni for those great ideas

  38. Does it really taste like butter?

  39. Why avocado oil? Why do you use this oil?

  40. minekosann says:

    Even just this soup makes you feel tasty!

  41. nappybutcute says:

    what kind of knife is that? I quit buying all squash because I cant seem to cut them easily. Idk how many knives Ive bought hoping they would work. Any tips would help. Thanks

  42. Thanks for this video! I love butternut squash but was always intimidated on how to prepare it! very helpful!

  43. Aminat says:

    Con not wait to try this😍😍 how can I replace kale? I don't have it in my country 😒

  44. L B says:

    Pre-cut??? Come on that's just makes trash, lazy Americans.

  45. I love your healthy recipes and your great personality! 👍😃

  46. Can I use canola or coconut oil instead of avocado oil?

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