Healthy Butternut Squash Recipes (2024)

Recipe Roundups

ByKaeleigh Pugliese


Find the answers to how this classic fall vegetable can fit into your healthy diet, what its nutritional value is – with healthy butternut squash recipes to try out too!

With the carbs in butternut squash often being a concern for veggie-lovers trying the keto diet, can it really be a part of this lifestyle, or do you have to suck it up and say goodbye to those beautiful “keto” butternut squash recipes forever?

Not necessarily.

After doing some research, we’ve found out exactly how this vegetable can fit into your diet and all the nutritional benefits it provides. Before writing off butternut squash forever, read some more and make a more informed decision!

This vegetable is rich in antioxidants which is essential for long-term health and vitality.

Even though it is higher in carbohydrates, it can be included in your diet if it’s done in a way that’s intentional. Stick to your daily ratio and make your keto butternut squash recipes an occasional treat!

Is Butternut Squash a Vegetable or a Starch?

Butternut squash is considered a “starchy vegetable” because of its higher carbohydrate content. However, it’s not as high in starch as white potatoes, for example, and can carefully be incorporated into a keto diet if desired.

How to Cook Butternut Squash?

There are many different methods to prepare this delicious veggie! Whatever kitchen appliances you have will be sufficient. You can roast them, microwave them or saute them.

Is Butternut Squash Keto?

For the most part, it’s not a keto friendly/keto approved ingredient in most strict dieters’ books, because of how many net carbs there are in butternut squash – approximately 13-15 per cup (which is definitely not ideal).What you eat in the rest of the day as well as what other ingredients are present in your butternut recipe plays a role in whether or not it’s going to work for your diet.

Healthy Butternut Squash Recipes (1)

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Healthy Butternut Squash Recipes (2)

Keto Bacon Roasted Butternut Squash

This Keto Bacon Roasted Butternut Squash is an awesome side dish, it pairs perfectly with just about any protein for a great keto dinner.

Check out this recipe


Butternut Squash Chips

A favorite healthy snack is Butternut Squash Chips. Vegetable chips in general are awesome, but pretty time consuming when you bake them in the oven or use a dehydrator. BUT, if you’re not against utilizing your microwave, then this recipe is right up your alley.

Check out this recipe


Healthy Butternut Squash Recipes (3)

Roasted Butternut Squash Soup

This recipe for creamy roasted butternut squash soup is a real game changer. It’s warm, delicious & comforting. Healthy, too!

Check out this recipe


Healthy Butternut Squash Recipes (4)

Roasted Butternut Squash Salad

Most veggies I’ll happily cut on my own, butternut squash just ain’t one of them! I always buy my butternut squash pre-cut, which saves time and makes this Roasted Butternut Squash Salad even easier to make!

Check out this recipe


Healthy Butternut Squash Recipes (5)

Chorizo Butternut Pizza Hash with Baked Eggs

Chorizo Butternut Pizza Hash with Spinach and Baked Eggs – paleo and whole30 friendly, gluten free, grain free, dairy free great for any meal.

Check out this recipe


Healthy Butternut Squash Recipes (6)

Sonoma Chicken Stuffed Butternut Squash

This meal prep Sonoma Chicken Stuffed Butternut Squash is healthy, satisfying, a BREEZE to make, and will make for some happy dinner table campers!

Check out this recipe


Pork Chili with Butternut and Kale

A quick, healthy and healthy recipe Pork Chili with Butternut and Kale. You will be pleasantly surprised at how delicious and healthy it is!

Check out this recipe


Caramelized Onion Butternut Squash Crustless Quiche

Packed with savory roasted butternut squash and sweet caramelized onions, the combination of flavors into this comforting egg bake is the perfect way to start your day. And it’s great for get-togethers or holiday brunches too.

Check out this recipe


Healthy Butternut Squash Recipes (7)

Butternut Squash Chicken Skillet

Fall comfort food at its finest! This easy weeknight Butternut Squash Chicken Skillet recipe is sure to please all tastebuds. Have a healthy and delicious, Whole30, Paleo approved, one pan meal ready in just 20 minutes!

Check out this recipe

More Dinner Recipes:

  • Healthy Chicken Teriyaki
  • Ground Beef And Broccoli
  • Paprika Chicken Skillet

Did You Make One Of These Keto Butternut Squash Recipes?

If you made one of these yummy recipesthat we rounded-up for you – please let us know in thecommentshow it turned out for you! If you have anyimprovements or other awesome keto butternut squash recipes of your own– let us and other readers know as well!

You can also give us a follow onInstagram,FacebookorPinterest– we love staying connected!

Healthy Butternut Squash Recipes (2024)


Is butternut squash healthy for weight loss? ›

One cup of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice to lose excess weight and body fat. It contains both insoluble and soluble fiber. Soluble fiber has been associated with fat loss and decreased appetite.

What is the healthiest way to eat squash? ›

You can bake or roast it in your oven and top it off with either savory or sweet seasonings. Cinnamon can add sweetness to acorn squash while still being nutritious – or even dessert. You can even eat the skin for added fiber.

Is sweet potato or butternut squash healthier? ›

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.

Is homemade butternut squash healthy? ›

Butternut squash is rich in important vitamins, minerals, and disease-fighting antioxidants. This low-calorie, fiber-rich winter squash may help you lose weight and protect against conditions like cancer, heart disease, and mental decline. Plus, it's versatile and easily added to both sweet and savory dishes.

Who should not eat butternut squash? ›

Butternut squash is a healthful option, but its high potassium content may mean that some people should consume it in moderation. Beta-blockers are a type of medication commonly prescribed for people with heart disease. These can cause potassium levels to increase in the blood.

Is butternut squash a good or bad carb? ›

Butternut squash is a low-calorie food and is packed with nutrients. While it's higher in carbs than some other veggies, its low glycemic index (a ranking of how carbs affect blood sugar) still makes it a healthy choice for most people.

Is squash good for belly fat? ›

One cup of cooked squash with a volume of 205ml has only 83 calories and has up to 7 grams of fiber. Therefore, this is also a great choice for those who want to lose weight and obesity. Squash contains a lot of fiber, including both soluble and insoluble fiber.

Are squash healthier than potatoes? ›

Exhibit B: While both are high in B vitamins, the squash is higher in folate, a must in the diets future and soon-to-be mamas, as well as mega-antioxidant vitamin E, and bone-building calcium. However, the squash must concede when it comes to fiber content, with the sweet potato taking first place (4 grams vs.

Does squash detox your body? ›

Foods to Support a Natural Detox

Butternut Squash: Butternut squash is a good source of vitamin C and an excellent source of vitamin A. These vitamins support your immune system by fighting off invading bacteria and viruses.

Is butternut squash a carb or protein? ›

Summary. Butternut squash is a low-fat, lower-calorie source of carbohydrates with plenty of filling fiber. Butternut squash is an excellent source of vitamin A and C and contains thiamin, niacin, and folate.

Is butternut squash a carb or vegetable? ›

Winter squash: Winter squash, including butternut squash and acorn squash, is a starchy vegetable that is high in carbs. One cup of cooked butternut squash contains around 21 grams of carbs, while one cup of cooked acorn squash contains around 15 grams.

Is butternut squash a superfood? ›

Butternut squash is regarded as a superfood for its ability to boost immunity, support eye health, aid digestion and enhance cognitive function. It's a true nutritional powerhouse packed with essential vitamins, minerals, fiber and antioxidants.

Can I eat butternut squash everyday? ›

“Eating butternut squash on a regular basis (a few times a week) could help to significantly boost potassium in the diet, naturally supporting more balanced blood pressure.”

Is butternut squash anti inflammatory? ›

Butternut Squash: Butternut squash is a superb source of beta-carotene, vitamin C, and fiber, all of which can contribute to lower inflammation levels. Blend butternut squash into soups or roast it with a touch of cinnamon for a sweet and savory side dish.

Does butternut squash have too much sugar? ›

As for nutrition, a cup of cooked cubed butternut squash has just 80 calories, 22 grams of carbs, and 4 grams of sugars, and supplies an impressive array of nutrients.

Can I eat butternut everyday for weight loss? ›

Weight Management

Including butternut squash in meals can boost your fiber intake, as one serving of butternut squash provides about 10% of your Daily Value for fiber. Plus, butternut squash has only about half the total carbs of sweet potato, but has a similar flavor and can be used in many of the same dishes.

Is squash good for losing belly fat? ›

One cup of cooked squash with a volume of 205ml has only 83 calories and has up to 7 grams of fiber. Therefore, this is also a great choice for those who want to lose weight and obesity. Squash contains a lot of fiber, including both soluble and insoluble fiber.

What happens to your body when you eat butternut squash regularly? ›

Research shows that butternut squash can help reduce your risk of colorectal cancer, in particular. It can help your blood pressure. Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease.

Is butternut squash lower carb than potato? ›

Butternut squash is often thought to be a starchy vegetable but you can see that it's not quite as high in starch as a potato. This makes butternut squash a great option for those on a lower carb diet who still want to get the flavor of a starchier root vegetable.


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