Q1: How do I store fresh butternut squash?

A: Store whole, uncut butternut squash in a cool, dark, and dry place (like a pantry) for up to 1-3 months. Once cut, wrap tightly in plastic wrap and store in the refrigerator for up to 4-5 days.

Q2: Can I freeze butternut squash?

A: Yes! Butternut squash freezes very well. You can roast or steam it first, then mash or cube it before freezing in airtight containers or freezer bags for up to 6 months. This is a great way to prep for future butternut squash recipes .

Q3: Is butternut squash healthy?

A: Absolutely! Butternut squash is incredibly nutritious. It's an excellent source of vitamins A and C, provides a good amount of fiber, and contains potassium. It's low in calories and naturally sweet, making it a healthy addition to any diet.

Q4: Can I eat the seeds of butternut squash?

A: Yes, similar to pumpkin seeds! You can rinse them, toss them with a little oil and salt, and roast them in a moderate oven until crispy. They make a delicious and nutritious snack or garnish for your butternut squash recipes .

Butternut Squash Recipes: 7 Healthy Weeknight Meals

Description

Velvety roasted butternut squash soup with caramelized edges, cozy aromatics, and a creamy finish simple, nourishing, and perfect for chilly nights.

Ingredients

Roasted Squash

• 1 large butternut squash (2.5–3 lb / 1.1–1.4 kg), peeled, seeded, cubed

• 2 Tbsp olive oil

• 1 tsp fine sea salt

• 1/2 tsp black pepper

Soup Base

• 1 Tbsp olive oil or unsalted butter

• 1 medium onion, chopped

• 2 carrots, chopped (optional)

• 2 cloves garlic, minced

• 4 cups (1 L) vegetable or chicken broth, plus more to thin

• 1/2 tsp dried thyme or 1 tsp fresh, chopped

• Pinch ground nutmeg

• 1–2 tsp maple syrup (optional, to balance)

• 1–2 Tbsp lemon juice, to taste

Finish & Toppings (optional)

• 1/2 cup (120 ml) coconut milk or heavy cream

• Toasted pumpkin seeds, crispy sage, extra pepper

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Instructions

1. Roast: Heat oven to 400°F (200°C). Toss squash with olive oil, salt, and pepper on a sheet pan. Roast 25–30 minutes, turning once, until edges are caramelized and tender.

2. Sauté aromatics: In a Dutch oven, warm oil/butter over medium heat. Cook onion (and carrots, if using) 5–7 minutes until soft. Add garlic; cook 30 seconds.

3. Build soup: Add roasted squash, broth, thyme, and nutmeg. Bring to a simmer for 5–10 minutes to meld flavors.

4. Blend: Off heat, use an immersion blender to purée until silky (or carefully blend in batches). Add more broth to reach desired consistency.

5. Finish: Stir in coconut milk or cream (if using), maple syrup, and lemon juice. Season with salt and pepper to taste.

6. Serve: Ladle into bowls. Top with toasted pumpkin seeds, crispy sage, and a twist of pepper. Serve with warm crusty bread.

Notes

Make-ahead: Keeps 4 days refrigerated; flavor deepens by day two. Freeze up to 3 months (add dairy after reheating).

Vegan: Use vegetable broth and coconut milk. For nut-free, skip seed toppings.

Thickness: Too thick? Whisk in hot broth. Too thin? Simmer uncovered a few minutes.

Roasting tip: Don’t overcrowd the pan space promotes caramelization.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Soup
Method: Roast + Stovetop
Cuisine: American

Nutrition

Serving Size: 1 bowl (~350 ml)
Calories: 220
Sugar: 8g
Sodium: 520mg
Fat: 10g
Saturated Fat: 3g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 32g
Fiber: 6g
Protein: 4g
Cholesterol: 10mg