18 Flavorful Whole Butternut Squash Recipes Healthy

Butternut squash is the ultimate fall MVP—sweet, versatile, and packed with nutrients. Whether you’re craving cozy soups, hearty roasts, or weeknight-friendly meals, we’ve rounded up 18 delicious ways to enjoy this seasonal superstar. From creamy pastas to savory stuffed squash, these recipes prove healthy eating doesn’t mean skimping on flavor. Ready to fall in love with butternut squash all over again? Let’s dig in!

Roasted Whole Butternut Squash with Herbs

This simple yet stunning dish lets the natural sweetness of butternut squash shine, with fragrant herbs adding a cozy depth of flavor.

Ingredients:

• 1 medium butternut squash (about 2–3 lbs)
• 2 tbsp olive oil
• 1 tbsp chopped fresh rosemary
• 1 tbsp chopped fresh thyme
• 1 tsp garlic powder
• 1 tsp kosher salt
• ½ tsp black pepper
• 2 tbsp maple syrup (optional, for drizzling)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Halve the squash lengthwise and scoop out the seeds. Score the flesh in a crosshatch pattern (about ½-inch deep).
3. Brush the squash all over with 2 tbsp olive oil, including the cut sides. Sprinkle evenly with 1 tbsp rosemary, 1 tbsp thyme, 1 tsp garlic powder, 1 tsp salt, and ½ tsp black pepper, pressing lightly to adhere.
4. Place cut-side down on the baking sheet. Roast for 45–50 minutes until tender when pierced with a fork and caramelized at the edges.
5. Flip squash cut-side up, drizzle with 2 tbsp maple syrup (if using), and roast 5 more minutes to glaze.

The scoring helps the herbs infuse every bite, while roasting whole halves keeps the squash wonderfully juicy. Serve as a rustic centerpiece or slice into wedges.

Tip: Save the seeds! Rinse, toss with oil and salt, and roast at 350°F for 15 minutes for a crunchy snack.

Whole Butternut Squash Soup with Coconut Milk

This velvety soup is a hug in a bowl—naturally sweet squash meets rich coconut milk for a cozy, dairy-free twist.

Ingredients

• 1 medium whole butternut squash (about 3 lbs), halved and seeded
• 2 tbsp olive oil, divided
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• 4 cups vegetable broth
• 1 (13.5 oz) can full-fat coconut milk
• 1 tbsp maple syrup
• 1 1/2 tsp salt
• 1/4 tsp black pepper
• Toasted pepitas and cilantro, for garnish (optional)

Instructions

1. Roast the squash: Preheat oven to 400°F. Brush cut sides of squash with 1 tbsp olive oil and place cut-side down on a parchment-lined baking sheet. Roast for 45 minutes until fork-tender. Let cool slightly, then scoop flesh from skin.
2. Sauté aromatics: In a large pot, heat remaining 1 tbsp olive oil over medium. Add onion and cook for 5 minutes until soft. Stir in garlic, cumin, and cinnamon; cook for 1 minute until fragrant.
3. Simmer: Add roasted squash, vegetable broth, coconut milk, maple syrup, salt, and pepper. Bring to a gentle boil, then reduce heat and simmer uncovered for 15 minutes.
4. Blend: Use an immersion blender to purée until smooth (or carefully transfer to a blender in batches). Taste and adjust salt if needed.

The coconut milk adds a luxurious silkiness that makes this soup feel indulgent—without a drop of cream! Garnish with crunchy pepitas for contrast.

Tip: For extra depth, drizzle with a little coconut milk and swirl it into the soup before serving.

Stuffed Whole Butternut Squash with Quinoa and Kale

This hearty stuffed squash is a showstopper—packed with nutty quinoa, earthy kale, and warm spices, it’s a wholesome meal that feels indulgent.

Ingredients:

• 1 medium butternut squash (about 2 lbs), halved lengthwise and seeded
• 1 tbsp olive oil, divided
• 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 1/2 cup uncooked quinoa, rinsed
• 1 cup vegetable broth
• 2 cups chopped kale, stems removed
• 1/4 cup dried cranberries
• 2 tbsp toasted pepitas
• 1/2 tsp ground cumin
• 1/4 tsp smoked paprika
• 1 tbsp maple syrup

Instructions:

1. Preheat oven to 400°F. Brush squash halves with 1/2 tbsp olive oil and sprinkle with 1/4 tsp salt and black pepper. Place cut-side down on a baking sheet and roast for 30 minutes until tender.
2. Meanwhile, cook quinoa in vegetable broth according to package instructions. Fluff with a fork.
3. Heat remaining 1/2 tbsp olive oil in a skillet over medium. Add kale and sauté for 3 minutes until wilted. Stir in cooked quinoa, cranberries, pepitas, cumin, smoked paprika, maple syrup, and remaining 1/4 tsp salt.
4. Flip roasted squash cut-side up and stuff evenly with quinoa mixture. Return to oven for 10 minutes to warm through.

The contrast of sweet squash, chewy cranberries, and crunchy pepitas makes every bite exciting. It’s a dish that’s as pretty as it is satisfying!

Tip: For extra creaminess, drizzle with tahini or crumble feta on top before serving.

Whole Butternut Squash Curry with Chickpeas

This cozy, one-pot curry lets the natural sweetness of butternut squash shine alongside creamy chickpeas and warm spices—perfect for spooning over rice or scooping up with naan.

Ingredients:

• 1 medium butternut squash (about 2 lbs), peeled, seeded, and cut into 1-inch cubes
• 1 (15-oz) can chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 small yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 tbsp curry powder
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1/4 tsp cayenne pepper (optional)
• 1 (14-oz) can coconut milk
• 1 cup vegetable broth
• 1 tsp salt
• 1 tbsp lime juice
• Fresh cilantro, for garnish

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add diced onion and cook for 5 minutes until softened. Stir in 3 minced garlic cloves and 1 tbsp grated ginger; cook for 1 minute until fragrant.
2. Add 1 tbsp curry powder, 1 tsp cumin, 1/2 tsp turmeric, and 1/4 tsp cayenne (if using). Toast for 30 seconds, then pour in 1 can coconut milk and 1 cup vegetable broth, scraping up any browned bits.
3. Add butternut squash cubes and 1 tsp salt. Bring to a simmer, cover, and cook for 15 minutes. Stir in chickpeas and simmer uncovered for 10 more minutes, or until squash is tender.
4. Remove from heat and stir in 1 tbsp lime juice. Garnish with cilantro.

The squash melts into the curry just enough to thicken it, while the chickpeas add a satisfying bite—no blender required!

Tip: For extra depth, toast whole cumin seeds with the spices and omit ground cumin.

Baked Whole Butternut Squash with Maple Glaze

This cozy, hands-off recipe lets the squash shine with a sweet, glossy glaze that caramelizes beautifully in the oven.

Ingredients:

• 1 medium butternut squash (about 2–3 lbs)
• 2 tbsp olive oil
• 1/4 cup pure maple syrup
• 1 tbsp melted butter
• 1/2 tsp ground cinnamon
• 1/4 tsp salt
• Pinch of cayenne pepper (optional)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Halve the squash lengthwise and scoop out seeds. Place cut-side up on the sheet.
3. Brush squash all over with 2 tbsp olive oil, then sprinkle with 1/4 tsp salt.
4. Bake for 40 minutes until fork-tender at the thickest part.
5. Whisk together 1/4 cup maple syrup, 1 tbsp melted butter, 1/2 tsp cinnamon, and a pinch of cayenne (if using). Brush generously over squash.
6. Return to oven for 10–15 minutes until glaze is bubbly and edges caramelize.

The glaze forms a sticky, spiced crust while keeping the flesh underneath creamy—perfect for slicing into rustic wedges.

Tip: Save the seeds! Rinse, toss with oil and salt, and roast at 350°F for 15 minutes for a crunchy snack.

Whole Butternut Squash Risotto with Parmesan

This creamy risotto lets the natural sweetness of butternut squash shine, with a savory Parmesan finish that makes every bite irresistible.

Ingredients:

• 1 small butternut squash (about 2 lbs), peeled, seeded, and diced into 1/2-inch cubes
• 4 cups low-sodium vegetable broth
• 2 tbsp olive oil, divided
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 1/2 cups Arborio rice
• 1/2 cup dry white wine
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 1/2 cup grated Parmesan cheese, plus extra for serving
• 2 tbsp unsalted butter
• 1 tbsp chopped fresh sage (optional)

Instructions:

1. Preheat oven to 400°F. Toss butternut squash with 1 tbsp olive oil, 1/4 tsp salt, and black pepper. Spread on a baking sheet and roast for 25 minutes, stirring once, until tender and lightly caramelized.
2. Meanwhile, heat vegetable broth in a saucepan over low heat. Keep warm.
3. In a large pot, heat remaining 1 tbsp olive oil over medium heat. Add onion and cook for 4 minutes until soft. Stir in garlic and cook for 30 seconds until fragrant.
4. Add Arborio rice and toast for 2 minutes, stirring constantly. Pour in white wine and cook until mostly absorbed, about 2 minutes.
5. Begin adding warm broth, 1/2 cup at a time, stirring frequently and allowing liquid to absorb before adding more. Continue until rice is al dente (about 20 minutes total).
6. Stir in roasted squash, Parmesan, butter, remaining 1/4 tsp salt, and sage (if using). Cook for 1 minute until creamy. Season to taste.

The trick here? Roasting the squash separately deepens its flavor, while the slow-stirred risotto stays luxuriously creamy without turning mushy.

Tip: For extra richness, swap 1/2 cup broth for heavy cream in the final stir.

Whole Butternut Squash Lasagna with Spinach

This creamy, veggie-packed lasagna skips the noodles and lets tender butternut squash slices shine as the star layer—perfect for a cozy dinner that feels indulgent but stays wholesome.

Ingredients:

• 1 medium butternut squash (about 3 lbs), peeled and sliced into 1/4-inch-thick rounds
• 10 oz fresh spinach, roughly chopped
• 15 oz ricotta cheese
• 1 large egg
• 2 cups shredded mozzarella cheese, divided
• 1/2 cup grated Parmesan cheese
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups marinara sauce

Instructions:

1. Preheat oven to 375°F. Toss butternut squash with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Roast on a baking sheet for 20 minutes until just tender.
2. Meanwhile, sauté spinach and 3 cloves minced garlic in a skillet over medium heat until wilted, about 3 minutes. Drain excess liquid.
3. In a bowl, mix 15 oz ricotta, 1 large egg, 1 cup mozzarella, 1/2 cup Parmesan, 1 tsp oregano, and the cooked spinach.
4. Spread 1 cup marinara in a 9×13-inch baking dish. Layer half the roasted squash, then all the ricotta mixture. Top with remaining squash, 1 cup marinara, and 1 cup mozzarella.
5. Bake at 375°F for 30 minutes until bubbly and golden. Let rest 10 minutes before serving.

The natural sweetness of the squash balances the savory cheeses, while the spinach adds a pop of freshness—no one will miss the pasta! Tip: For extra caramelization, broil the lasagna for 2–3 minutes at the end.

Whole Butternut Squash Tacos with Black Beans

These hearty tacos turn roasted butternut squash into a caramelized, smoky filling—perfect for a meatless meal that still feels indulgent.

Ingredients

• 1 small butternut squash (about 2 lbs), peeled, seeded, and cubed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp salt
• 1 (15 oz) can black beans, drained and rinsed
• 1/2 cup crumbled cotija cheese
• 1/4 cup chopped fresh cilantro
• 8 small corn tortillas, warmed
• Lime wedges, for serving

Instructions

1. Preheat oven to 425°F. Toss butternut squash with 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp cumin, and 1/2 tsp salt. Spread on a baking sheet and roast for 25 minutes, flipping halfway, until tender and browned at the edges.
2. Heat remaining 1 tbsp olive oil in a skillet over medium. Add black beans and cook for 3–4 minutes, just until warmed through.
3. Fill tortillas with roasted squash, black beans, cotija cheese, and cilantro. Serve with lime wedges for squeezing.

The contrast of sweet squash, creamy beans, and salty cheese makes every bite satisfying—no one will miss the meat! Tip: For extra crunch, toast the tortillas directly over a gas flame for 10 seconds per side.

Whole Butternut Squash Shepherd’s Pie

This cozy twist on shepherd’s pile skips the mashed potatoes in favor of creamy roasted butternut squash—a sweet, nutty upgrade that’s just as comforting.

Ingredients:

• 1 medium butternut squash (about 2 lbs), halved and seeded
• 1 tbsp olive oil
• 1 lb ground lamb or beef
• 1 yellow onion, diced
• 2 cloves garlic, minced
• 1 cup frozen peas and carrots
• 1 tbsp tomato paste
• 1 tsp Worcestershire sauce
• 1 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup beef or vegetable broth
• 1/4 cup grated Parmesan cheese (optional)

Instructions:

1. Preheat oven to 400°F. Brush the cut sides of the butternut squash with 1 tbsp olive oil and place cut-side down on a baking sheet. Roast for 35–40 minutes until tender. Let cool slightly, then scoop flesh into a bowl and mash until smooth.
2. Meanwhile, brown the ground lamb or beef in a skillet over medium heat, breaking it apart with a spoon. Drain excess fat, then add the diced onion and minced garlic. Cook for 3–4 minutes until softened.
3. Stir in 1 cup frozen peas and carrots, 1 tbsp tomato paste, 1 tsp Worcestershire sauce, 1 tsp thyme, 1/2 tsp salt, and 1/4 tsp black pepper. Pour in 1/2 cup broth and simmer for 5 minutes until slightly thickened.
4. Spread the meat mixture into a 9-inch pie dish. Top with the mashed squash, spreading evenly. Sprinkle with 1/4 cup Parmesan (if using). Bake at 375°F for 20 minutes until bubbly and lightly browned.

The roasted squash adds a velvety richness that pairs perfectly with the savory filling—no gravy required!

Tip: For extra caramelized flavor, broil the pie for the last 2–3 minutes (watch closely!).

Whole Butternut Squash Chili with Ground Turkey

This hearty chili swaps beans for tender chunks of butternut squash, adding a sweet, velvety twist to a weeknight favorite.

Ingredients:

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 small butternut squash (about 2 lbs), peeled and diced into ½-inch cubes
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 tbsp chili powder
• 1 tsp ground cumin
• ½ tsp smoked paprika
• 1 (14.5 oz) can fire-roasted diced tomatoes
• 2 cups chicken broth
• 1 tsp salt
• ½ tsp black pepper
• Optional toppings: shredded cheese, sour cream, cilantro

Instructions:

1. Heat 1 tbsp olive oil in a large pot over medium-high. Add ground turkey, breaking it up with a spoon, and cook until no pink remains (5–6 minutes).
2. Stir in onion and garlic, sautéing until soft (3 minutes). Add 1 tbsp chili powder, 1 tsp cumin, and ½ tsp smoked paprika, stirring to coat.
3. Add butternut squash, diced tomatoes (with juices), 2 cups chicken broth, 1 tsp salt, and ½ tsp black pepper. Bring to a boil, then reduce heat to low and simmer uncovered for 20–25 minutes, until squash is fork-tender.
4. Ladle into bowls and top as desired. The squash melts into the broth slightly, creating a luxuriously thick texture without heavy cream or beans.

Tip: For extra depth, brown the turkey in batches to get crispy edges before adding aromatics.

Whole Butternut Squash Mac and Cheese

This creamy, veggie-packed mac and cheese gets its rich texture and sweet depth from roasted butternut squash—no roux required!

Ingredients:

• 1 small butternut squash (about 2 lbs), halved and seeded
• 12 oz elbow macaroni
• 2 tbsp olive oil, divided
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 1/2 tsp kosher salt, divided
• 1/2 tsp black pepper
• 1 1/2 cups whole milk
• 8 oz sharp cheddar, shredded
• 4 oz Gruyère, shredded
• 1/4 cup grated Parmesan
• 1 tbsp Dijon mustard

Instructions:

1. Roast the squash: Preheat oven to 400°F. Brush squash halves with 1 tbsp olive oil, then sprinkle with 1/2 tsp salt, garlic powder, and smoked paprika. Roast cut-side down on a baking sheet for 40 minutes until fork-tender. Scoop flesh into a blender.
2. Cook pasta: Boil macaroni in salted water until al dente. Drain, reserving 1/2 cup pasta water, and return to pot.
3. Blend sauce: Add milk, cheddar, Gruyère, Parmesan, Dijon, remaining 1 tsp salt, and black pepper to the blender with squash. Purée until smooth, thinning with reserved pasta water as needed.
4. Combine: Pour sauce over macaroni and stir over low heat for 2 minutes until glossy. Serve immediately.

The squash adds a velvety body to the sauce, while the smoked paprika and Gruyère give it a grown-up twist that kids still love.

Tip: For extra crunch, top with buttery breadcrumbs and broil for 2 minutes before serving.

Whole Butternut Squash Salad with Arugula and Feta

Roasted butternut squash meets peppery arugula and salty feta in this hearty salad that’s as pretty as it is satisfying.

Ingredients:

• 1 small butternut squash (about 2 lbs), peeled, seeded, and cubed
• 3 tbsp olive oil, divided
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper
• 1/2 tsp smoked paprika
• 5 oz baby arugula
• 1/3 cup crumbled feta cheese
• 2 tbsp maple syrup
• 1 tbsp apple cider vinegar
• 1/4 cup toasted pepitas (pumpkin seeds)

Instructions:

1. Roast the squash: Preheat oven to 400°F. Toss butternut squash with 2 tbsp olive oil, 1/2 tsp salt, black pepper, and smoked paprika. Spread on a parchment-lined baking sheet and roast for 25–30 minutes, flipping once, until caramelized and tender.
2. Make the dressing: Whisk together remaining 1 tbsp olive oil, maple syrup, apple cider vinegar, and remaining 1/2 tsp salt in a small bowl.
3. Assemble: In a large bowl, combine arugula, roasted squash, and feta. Drizzle with dressing and toss gently. Sprinkle pepitas on top.

The contrast of warm squash, cool greens, and crunchy pepitas makes every bite dynamic—plus, the maple dressing ties it all together with just the right sweetness.

Tip: For extra depth, add a pinch of cinnamon to the squash before roasting.

Whole Butternut Squash Pizza with Caramelized Onions

This cozy, veggie-packed pizza swaps classic tomato sauce for creamy roasted butternut squash—sweet, savory, and totally irresistible.

Ingredients:

• 1 lb pizza dough (store-bought or homemade)
• 2 cups cubed butternut squash (1/2-inch pieces)
• 1 large yellow onion, thinly sliced
• 2 tbsp olive oil, divided
• 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 1 tsp chopped fresh rosemary
• 1 cup shredded mozzarella cheese
• 1/4 cup crumbled goat cheese

Instructions:

1. Prep squash: Toss butternut squash with 1 tbsp olive oil, 1/4 tsp salt, and black pepper. Roast at 400°F for 20 minutes until tender, then mash lightly with a fork.
2. Caramelize onions: Heat remaining 1 tbsp olive oil in a skillet over medium-low. Add onions and 1/4 tsp salt, cooking for 15 minutes, stirring occasionally, until golden brown.
3. Assemble: Stretch dough onto a parchment-lined baking sheet. Spread mashed squash evenly over the crust, then top with caramelized onions, mozzarella, goat cheese, and rosemary.
4. Bake: Bake at 425°F for 15–18 minutes until crust is crisp and cheese bubbles.

The creamy squash base and tangy goat cheese make this pizza feel indulgent yet wholesome—perfect for a cozy night in.

Tip: For extra caramelized flavor, let the onions cook for an additional 5 minutes until deeply golden.

Whole Butternut Squash Gnocchi with Sage Butter

These pillowy gnocchi get their sweetness from roasted squash and a nutty finish from browned sage butter—comfort food with a gourmet twist.

Ingredients:

• 1 small butternut squash (about 2 lbs), halved and seeded
• 1 cup whole-milk ricotta, drained
• 1 large egg, lightly beaten
• 1/2 cup grated Parmesan cheese, plus extra for serving
• 2 1/2 cups all-purpose flour, plus more for dusting
• 1 tsp salt
• 1/4 tsp freshly grated nutmeg
• 6 tbsp unsalted butter
• 12 fresh sage leaves
• 1/2 tsp black pepper

Instructions:

1. Roast the squash: Preheat oven to 400°F. Place squash cut-side down on a parchment-lined baking sheet. Roast for 45 minutes until fork-tender. Scoop out flesh (you’ll need 1 1/2 cups) and mash until smooth. Cool slightly.
2. Make the dough: In a large bowl, mix squash, ricotta, egg, 1/2 cup Parmesan, 1 tsp salt, and nutmeg. Gradually add flour, stirring until a shaggy dough forms. Turn onto a floured surface and knead gently 3–4 times (don’t overwork).
3. Shape gnocchi: Divide dough into 4 pieces. Roll each into a 3/4-inch-thick rope, then cut into 1-inch pieces. Press lightly with a fork to create ridges.
4. Cook gnocchi: Boil a large pot of salted water. Working in batches, cook gnocchi for 2–3 minutes until they float. Remove with a slotted spoon.
5. Brown the butter: Melt butter in a skillet over medium heat. Add sage and cook 2–3 minutes until butter is golden and sage is crisp. Stir in 1/2 tsp black pepper.
6. Serve: Toss gnocchi with sage butter. Garnish with extra Parmesan.

The secret? Roasting the squash whole deepens its flavor, while ricotta keeps the gnocchi light—no stodginess here!

Tip: Freeze uncooked gnocchi on a baking sheet, then transfer to a bag for up to 2 months. Boil straight from frozen (add 1 minute to cook time).

Whole Butternut Squash Enchiladas with Green Sauce

These cozy enchiladas swap the usual filling for creamy roasted butternut squash, all wrapped up in a tangy green sauce that’ll have you licking the plate.

Ingredients

• 1 small butternut squash (about 2 lbs), peeled, seeded, and cubed
• 2 tbsp olive oil, divided
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1 (16 oz) jar green enchilada sauce
• 8 corn tortillas
• 1 cup shredded Monterey Jack cheese
• 1/4 cup chopped fresh cilantro
• 1/4 cup crumbled queso fresco (optional)

Instructions

1. Roast the squash: Toss butternut squash with 1 tbsp olive oil, 1 tsp cumin, 1 tsp smoked paprika, and 1/2 tsp salt. Spread on a baking sheet and roast at 400°F for 25 minutes, until fork-tender.
2. Warm tortillas: Heat remaining 1 tbsp olive oil in a skillet over medium. Lightly fry each tortilla for 10 seconds per side to soften.
3. Assemble: Spread 1/2 cup enchilada sauce in a 9×13″ baking dish. Fill each tortilla with roasted squash, roll tightly, and place seam-side down in the dish. Pour remaining sauce over the top and sprinkle with Monterey Jack.
4. Bake: Cover with foil and bake at 375°F for 20 minutes. Uncover and bake 5 more minutes until bubbly.
5. Finish: Top with cilantro and queso fresco (if using).

The magic here? Roasting the squash deepens its sweetness, which plays perfectly against the bright, herbaceous green sauce. No pre-cooked chicken or beans required!

Tip: For extra smokiness, char the tortillas directly over a gas flame for a few seconds before filling.

Whole Butternut Squash Pancakes with Cinnamon

These cozy, spiced pancakes sneak in a whole butternut squash for a subtly sweet twist—no peeling required!

Ingredients:

• 1 small butternut squash (about 1 lb), seeds removed and grated (skin on)
• 1 cup all-purpose flour
• 1 tbsp brown sugar
• 1 tsp baking powder
• 1 tsp ground cinnamon
• 1/2 tsp salt
• 1 large egg
• 3/4 cup whole milk
• 2 tbsp melted butter, plus extra for cooking
• Maple syrup, for serving

Instructions:

1. In a large bowl, whisk together 1 cup all-purpose flour, 1 tbsp brown sugar, 1 tsp baking powder, 1 tsp cinnamon, and 1/2 tsp salt.
2. In another bowl, beat 1 egg with 3/4 cup whole milk and 2 tbsp melted butter. Fold in the grated squash until evenly coated.
3. Gently stir the wet ingredients into the dry mix until just combined (a few lumps are fine).
4. Heat a skillet over medium and melt a pat of butter. Drop 1/4 cup batter per pancake, cooking for 3–4 minutes per side until golden and crisp at the edges.
5. Serve warm with maple syrup.

The grated squash keeps these pancakes tender inside with a whisper of caramelized crunch—plus, the skin adds flecks of color and extra nutrients.

Tip: For fluffier pancakes, let the batter rest for 10 minutes before cooking.

Whole Butternut Squash Stir-Fry with Tofu

This hearty stir-fry turns sweet roasted squash and crispy tofu into a vibrant, weeknight-friendly meal—no peeling required!

Ingredients:

• 1 small butternut squash (about 2 lbs), halved lengthwise and seeded
• 2 tbsp olive oil, divided
• 1 (14-oz) block extra-firm tofu, pressed and cubed
• 3 tbsp soy sauce
• 1 tbsp maple syrup
• 2 cloves garlic, minced
• 1 tsp grated ginger
• ½ tsp red pepper flakes
• 2 green onions, sliced
• 1 tbsp sesame seeds

Instructions:

1. Preheat oven to 400°F. Brush cut sides of squash with 1 tbsp olive oil and place cut-side down on a baking sheet. Roast for 30 minutes until tender when pierced with a fork. Let cool slightly, then slice into ½-inch-thick half-moons (skin on).
2. Meanwhile, heat remaining 1 tbsp olive oil in a large skillet over medium-high. Add tofu and cook undisturbed for 3 minutes per side until golden. Add soy sauce, maple syrup, garlic, ginger, and red pepper flakes; toss to coat and cook 1 minute.
3. Add roasted squash to the skillet and gently stir-fry for 2 minutes to combine. Garnish with green onions and sesame seeds.

The contrast of caramelized squash skins against the sticky-savory tofu makes every bite exciting—plus, leaving the skins on saves prep time!

Tip: For extra crunch, toast the sesame seeds in a dry pan for 1 minute before sprinkling.

Whole Butternut Squash Muffins with Walnuts

These moist, warmly spiced muffins pack in the whole squash for a cozy, nutrient-rich treat—no peeling required!

Ingredients

• 1 small butternut squash (about 1 1/2 lbs), seeds removed and cut into 1-inch chunks (skin on)
• 1 3/4 cups all-purpose flour
• 1/2 cup packed brown sugar
• 1/3 cup granulated sugar
• 1 tsp baking soda
• 1 1/2 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 1/2 tsp salt
• 2 large eggs
• 1/3 cup melted coconut oil (or neutral oil)
• 1 tsp vanilla extract
• 1/2 cup chopped walnuts, plus extra for topping

Instructions

1. Preheat oven to 400°F. Line a 12-cup muffin tin with liners or grease lightly.
2. Steam butternut squash chunks for 12–15 minutes until fork-tender. Cool slightly, then blend until smooth (you’ll need 1 cup puree).
3. In a bowl, whisk together flour, brown sugar, granulated sugar, baking soda, cinnamon, ginger, nutmeg, and salt.
4. In another bowl, beat eggs, then mix in 1 cup squash puree, coconut oil, and vanilla. Fold wet ingredients into dry until just combined, then stir in 1/2 cup walnuts.
5. Divide batter evenly among muffin cups, topping with extra walnuts. Bake at 375°F for 20–22 minutes until a toothpick comes out clean.

The unpeeled squash adds earthy depth and keeps these muffins irresistibly tender—no one will guess they’re packed with fiber!

Tip: For extra crunch, toast the walnuts in a dry skillet for 3 minutes before chopping.

Conclusion

With 18 delicious and nutritious whole butternut squash recipes, there’s something here for every home cook! Whether you’re craving cozy soups, hearty roasts, or creative mains, these dishes make healthy eating a breeze. Give them a try, and don’t forget to share your favorites in the comments or pin this roundup for later. Happy cooking!