Whether you toss it in a salad or blend it up for soup, butternut squash is a tasty (and seasonal!) way to get your daily dose of fiber, vitamin A, potassium and beta-carotene, a powerful cancer-fighting antioxidant. Need an idea for how to enjoy squash? Try one of these healthy recipes to squash your craving without sabotaging your diet.
1. Roasted Butternut Squash and Lemony Lentil Salad | Clean Eating Magazine
Salads aren’t just for the summer season! Butternut squash adds a nutty flavor and creamy texture to this simple yet satisfying salad. This is the perfect fall lunch featuring protein-packed lentils, fresh mint leaves and a simple lemon dressing. Serve as a healthy workday lunch or a nutritious addition to the dinner table. In a hurry? Try using pre-cooked lentils. Recipe makes 4 servings at 3 1/2 cups salad each.
Nutrition (per serving): Calories: 286; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 10mg; Sodium: 418mg; Carbohydrate: 31g; Dietary Fiber: 11g; Sugar: 6g; Protein: 14g
2. Moroccan Chicken and Butternut Squash Soup | Cooking Light
Get the best of sweet and savory flavors with this aromatic, Moroccan-inspired meal. The meaty chicken thighs pair perfectly with the nutty squash, orange rind and fresh basil. The best part is that it goes from stove to table in less than an hour. For a meatless version, try substituting the chicken with a can of chickpeas! Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 292; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 474mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 7g; Protein: 24g
3. Beef Chili with Butternut Squash | Everyday Maven
This season beat the cold with a warm bowl of chili! Packed with lean ground beef, veggies and butternut squash, this hearty recipe makes a great weeknight meal and even better leftovers. To cut down on the prep time, use frozen butternut squash cubes. Recipe makes 11 servings at 1 cup each.
Nutrition (per serving): Calories: 253; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 55mg; Sodium: 410mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 6g; Protein: 19g
4. Beef Stew with Butternut Squash | Cooking Light
Want to take your stew game to the next level? Try adding butternut squash! This super flavorful and filling dish can easily be made on the stovetop or in the slow cooker for even more flavor. Serve with a mixed green salad or green beans. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 283; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 67mg; Sodium: 617mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 4g; Protein: 26g
5. Butternut Squash and Prosciutto Pasta with Lemon Garlic and Sage | The Roasted Root
Is it pasta, or is it squash? It’s both! Using a spiralizer to transform squash into “noodles” adds subtle sweetness without adding as many carbohydrates to your meal. If you don’t have a spiralizer on hand, feel free to use a julienne peeler instead. Recipe makes 3 servings.
Nutrition (per serving): Calories: 272; Total Fat: 22g; Saturated Fat: 6g; Monounsaturated Fat: 11g; Cholesterol: 44mg; Sodium: 911mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 1g; Protein: 12g
6. Squash ‘N’ Chicken Stew | Taste of Home
This colorful, family-friendly stew features slowly simmered chicken thighs, stewed tomatoes, butternut squash, peppers, and onions. Before departing for work, simply toss all ingredients in the slow cooker. You’ll come home to a a meal-in-a-bowl for dinner! Recipe makes 5 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 384; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 121mg; Sodium: 867mg; Carbohydrate: 31g; Dietary Fiber: 7g; Sugar: 12g; Protein: 37g
7. Crock-pot Butternut Squash and Parsnip Soup | The Roasted Root
Crock-pots are a busy person’s best friend, especially when soup is involved. Our cozy soup uses parsnips to add a creamy, rustic flavor that pairs well with butternut squash. Serve with plain yogurt or crusty bread on the side for dipping. Recipe makes 5 servings.
Nutrition (per serving): Calories: 81; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 367mg; Carbohydrate: 19g; Dietary Fiber: 4g; Sugar: 9g; Protein: 1g
8. Roasted Butternut Squash with Pepitas | Dietitian Debbie Dishes
This four-ingredient recipe makes a tasty, simple side dish packed with fall flavor and nutrients to boot. In addition to that satisfying crunch factor, pumpkin seeds add a dose of iron. Prepare it for a weeknight side dish or make a larger batch for holiday get-togethers. Try sprinkling with smoked paprika or nutmeg for extra pizazz. Recipe makes 3 servings.
Nutrition (per serving): Calories: 156; Total Fat: 11g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 1g; Protein: 2gg
9. Roasted Butternut Squash Hummus | The Healthy Maven
Broaden your hummus horizons with this creamy appetizer. Smoked paprika and cumin balance out the subtle sweetness of butternut squash. Sprinkle with extra spices and serve with whole-grain crackers or sliced veggies. Recipe makes 8 servings and 1/4 cup each.
Nutrition (per serving): Calories: 116; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 227mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 2g; Protein: 4g
10. Baked Sriracha Butternut Fries | Oh My Veggies
Sweet meets spicy in this unique twist on traditional “fries” made in the oven. Squash is lower in carbohydrates and higher in both nutrition and flavor compared to regular white potatoes. And let’s face it: you can’t go wrong with sriracha! Recipe makes 4 servings.
Nutrition (per serving): Calories: 48; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 65mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 1g; Protein: 0g
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