0 from 15 votes
Roasted Butternut Squash
Easy roasted butternut squash with instructions on how to peel, chop, season, and roast to perfection. Optional seasonings included for more flavor. Perfect for adding to salads, bowls, wraps, and more! Just 30 minutes required.
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 5 (~1-Cup Servings)
Calories: 154 kcal
Course:
Side Dish
Cuisine:
Indian , Middle Eastern , Vegan
Ingredients
- 1 medium butternut squash, peeled and cubed, seeds removed (~7 cups cubed)
- 1 Tbsp avocado oil (or other neutral oil with high smoke point)
- 1 ½ Tbsp maple syrup
- 1 healthy pinch Sea salt and black pepper
- 1-2 tsp curry powder or shawarma spice blend (optional)
Instructions
- The best way to cut butternut squash is to start with a large, very sharp knife and a sturdy cutting board. To begin, cut off the top stem and bottom end of your squash and discard.
- Then cut the squash in half where the small, cylinder shape and round, bulb shape meet. Use a sharp knife (or a sturdy vegetable peeler) to carefully remove the skin (NOTE: You can leave it on as the skin is edible, but we prefer removing it for creamier texture). Remove any seeds with a spoon or ice cream scoop. Cut the squash into small (~1/2 - 3/4-inch) cubes. For a visual of how to chop squash, watch this short video.
- Preheat oven to 400 degrees F (204 C) and line 1 large baking sheet with parchment paper or a non-stick sheet (use more baking sheets if making a larger batch — just know it will require more time to roast).
- To a large mixing bowl or the prepared baking sheet(s), add cubed squash, avocado oil, maple syrup, salt, pepper, and curry powder or shawarma spice blend (optional). Toss until evenly coated with a spoon or spatula, then arrange in a single layer. Make sure there is a little room between the squash pieces to help them roast and get golden brown.
- Bake for ~20-25 minutes or until lightly browned. Toss at the 15-minute mark for more even cooking. Enjoy roasted squash in bowls, on salads, blended into soups, or as a side to nearly any main!
- Best when fresh, though leftovers will keep in the refrigerator up to 2-3 days. Not freezer friendly once baked. Reheat on the stovetop over medium heat, or in a 350 degree F (176 C) oven or microwave until hot.
Cup of Yum
Notes
- *Nutrition information is a rough estimate calculated without optional ingredients. *If you have an abundance of butternut squash, it’s best to peel, cube, and freeze it before baking. Then proceed with instructions as listed, allowing for a bit more cook time. No need to let thaw, but you certainly can (blot off any excess moisture before seasoning with oil and spices).
Nutrition Information
Serving
1cup
Calories
154
(8%)
Carbohydrates
34.1g
(11%)
Protein
2.6g
(5%)
Fat
3g
(5%)
Saturated Fat
0.4g
(2%)
Polyunsaturated Fat
0.48g
Monounsaturated Fat
1.94g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
27mg
(1%)
Potassium
828mg
(24%)
Fiber
9.2g
(37%)
Sugar
9.2g
(18%)
Vitamin A
32015IU
(640%)
Vitamin C
43.34mg
(48%)
Calcium
124mg
(12%)
Iron
1.73mg
(10%)
Nutrition Facts
Serving: 5(~1-Cup Servings)
Amount Per Serving
Calories 154
% Daily Value*
| Serving | 1cup | |
| Calories | 154 | 8% |
| Carbohydrates | 34.1g | 11% |
| Protein | 2.6g | 5% |
| Fat | 3g | 5% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 0.48g | 3% |
| Monounsaturated Fat | 1.94g | 10% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 27mg | 1% |
| Potassium | 828mg | 18% |
| Fiber | 9.2g | 37% |
| Sugar | 9.2g | 18% |
| Vitamin A | 32015IU | 640% |
| Vitamin C | 43.34mg | 48% |
| Calcium | 124mg | 12% |
| Iron | 1.73mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.