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Butternut Squash: Easy, Baked, Mashed, or Fried Recipes

Audrey Hunt's passion for nutrition began the day she was diagnosed with diabetes. She's a vegetarian and advocate for healthy living.

Butternut squash is low in calories and high in nutrition.

Butternut squash is low in calories and high in nutrition.

The Queen Bee of Winter Squash

Butternut squash is the queen bee of winter squash. You can bake, boil, mash, and even stir-fry it. It's the gateway squash, the squash for people who aren't so sure they like squash.

It is good for fiber, vitamin C, manganese, magnesium, and potassium. Winter squash, butternut, acorn squash, and pumpkins are all in the same family. High in fiber, nutrient-dense, and about 63 calories a serving with no fat, its fruit can be enjoyed often without guilt.

Unlike its summer equivalent, winter squash is harvested late in the fall, has a longer storage potential, and still provides an outstanding variety of conventional nutrients.

Winter squash emerged from our food ranking system as an excellent source of vitamin A (in the form of beta-carotene). In addition, it is a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin, vitamin B3, and pantothenic acid.

Delicious, healthy butternut fries

Delicious, healthy butternut fries

Recipe 1: Weight Watchers Butternut Squash French Fries

These fresh, crispy, slightly sweet butternut squash french fries are delicious and easy to make. Healthy french fries—a dream come true!


  • 1 whole butternut squash
  • 1 tablespoon of Kosher salt
  • Non-stick cooking spray


  1. Preheat the oven to 425 degrees.
  2. Cut butternut squash in half first, peel it and remove all seeds.
  3. Then, slice it up into french fry-like shapes. Ensure the slices aren’t too thick, as this will prevent them from getting crispy.
  4. Spray a baking sheet with non-stick cooking spray.
  5. Then, take a large bowl, throw in the french fries, and toss with some non-stick cooking spray until all fries are evenly coated.
  6. Do the same thing with the kosher salt.
  7. Now, spread out your fries evenly on the baking sheet. Ensure no fries are on top of each other, preventing even cooking.
  8. Place in oven and bake for about 40-45 minutes, flipping the fries over once, halfway through.
  9. Fries are done when the edges turn golden brown and the fries are crispy.

Because all butternut squashes are not created equal, I suggest weighing your french fries first before cooking them to determine how many servings will be in your entire recipe.

Serving size = 5 oz of squash (uncooked)
Each serving = 1 Weight Watchers Point

Butternut squash creamy mashed potatoes

Butternut squash creamy mashed potatoes

Recipe 2: Mashed Butternut Squash

Instead of mashed potatoes, how about mashed butternut squash? It's delicious!


  • 1 whole butternut squash
  • Pinch of sea salt
  • Powdered cinnamon
  • Sugar or stevia to taste
  • Butter (as much as your waistline can stand.)


  1. Cut butternut squash in half first, length-wise.
  2. Peel it and remove all seeds.
  3. Cut it into medium size squares for faster cooking.
  4. Boil until very tender for mashing.
  5. Drain off water and pour squash into a serving bowl.
  6. Using a fork (or hand masher), mash squash lightly, adding butter to the mixture.
  7. Sprinkle a pinch of salt, ground cinnamon, and sugar or stevia.
  8. Mix very lightly, serve and enjoy.
Butternut squash is a healthy alternative to potatoes and is filled with nutrients.

Butternut squash is a healthy alternative to potatoes and is filled with nutrients.

Easy baked butternut squash

Easy baked butternut squash

Recipe 3: Easy Baked Butternut Squash

This butternut squash recipe is easy and flavorful. Here's all you need for this mouthwatering recipe.


  • 2 small butternut squash
  • Melted butter
  • Cinnamon sugar


  1. Brush a jelly-roll pan with butter and heat the oven to 350°F.
  2. Carefully cut each squash half lengthwise and scoop out seeds and soft fibers with a spoon.
  3. Brush the inside of each squash with butter; sprinkle with cinnamon sugar.
  4. Place squash halves, seasoned cut side down, in the prepared pan. Add about 1/2 cup of water to the pan.
  5. Bake for 1 hour to 1 hour and 20 minutes, or until the squash is tender. Serve halves immediately or scoop the squash into a serving dish and discard the skin.

Serves 4.

It's a Pumpkin!

Butternut squash (Cucurbita Moshata), known in Australia and New Zealand as Butternut pumpkin, is winter squash. It has a sweet, nutty taste similar to that of a pumpkin. It has yellow skin and orange fleshy pulp.

When ripe, it turns increasingly deep orange and becomes sweeter and more affluent. It grows on a vine.

The most popular variety, the Waltham butternut, originated in Stow, Massachusetts, on what is now the Butternut Farm Golf Club. It's a fruit that can be roasted, toasted, pureed (to make a soup), or mashed into soups, casseroles, loaves of bread, and muffins.

In Australia, it is regarded as a pumpkin and used interchangeably with other types of pumpkins.

Eat your yellow vegetables using variety.

Eat your yellow vegetables using variety.

Recipe 4: Spaghetti Squash "Pasta"

I've been cutting back on carbs. I missed spaghetti but found a great substitute. You guessed it. Spaghetti squash did the trick. Add either fresh tomatoes for the sauce or use organic tomato paste. Grate some Parmesan cheese for a delicious flavor, and enjoy without the guilt.

Here's another idea for butternut squash:

  • Preheat the oven to 400 degrees.
  • Peel and remove seeds.
  • Cut into 1-inch squares.
  • Toss squash with some olive oil, garlic, salt, and pepper.
  • Place on a baking sheet.
  • Roast in the oven for about 25-30 minutes until lightly browned and tender.

This is one of my favorite recipes for butternut squash. I think you're going to love it too.


WebMD: "Butternut Squash: Packed With Vitamin A and Delicious!"

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2010 Audrey Hunt