Fall for Butternut Squash

(Updated: Oct. 8, 2026, 10:44 a.m.)

Everything about butternut squash says fall: the color orange, the creamy coziness of its texture in recipes, and the ability to be used in savory and sweet dishes. Butternut squash is in season in the fall and winter months. Of all the fall and winter squashes, butternut squash is the easiest to work with; it has thin skin and can be easily peeled with a vegetable peeler. Its dense flesh and robust flavor work well in a variety of dishes, from sweet to savory.

And the health benefits are plentiful. Want to boost your immune system? Choose butternut squash. One cup contains about one-third of your daily amount of vitamin C. Butternut squash, which is also high in fiber, is a fantastic food for your heart! Are you struggling with your energy levels or at risk for type 2 diabetes? Then butternut squash is an excellent choice for blood sugar regulation.

Butternut squash's tangerine color clearly indicates its best health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, which have been shown to protect against heart disease. The very high levels of beta-carotene in butternut squash may help protect against breast cancer and age-related macular degeneration. A 1-cup serving gives you nearly half the recommended daily dose of antioxidant-rich vitamin C.

Give these recipes a try with your purchase of butternut squash, available now at your local produce market!

Butternut Squash Black Bean Enchiladas

Servings: 8

Nutrition per serving: 347 calories | 51g carbohydrates | 11g protein | 12g fat | 7g fiber

Ingredients

  • 4 cups butternut squash, peeled and diced
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cloves garlic, pressed
  • ½ medium onion, diced
  • 1 (15-ounce) can black beans, rinsed and drained
  • 2 cups enchilada sauce, divided
  • 2 teaspoons cumin
  • 1 cup pepper jack cheese, shredded
  • 8 flour tortillas (or keto tortillas)

Directions

  1. Preheat the oven to 450°F.
  2. In a large bowl, mix the butternut squash with olive oil, salt, pepper, garlic, and onion.
  3. Spread the mixture onto a large baking sheet and roast for about 20 minutes, turning halfway through.
  4. Return the roasted vegetables to a large bowl and combine with the black beans and cumin.
  5. Reduce the oven temperature to 350°F.
  6. Pour ¼ cup enchilada sauce into the bottom of a 9-by-13-inch baking dish to prevent the tortillas from sticking.
  7. Fill each tortilla with the squash mixture and place in the baking dish. Repeat until all the filling is used and the tortillas are lined up in the dish.
  8. Pour the remaining enchilada sauce over the tortillas and top with shredded pepper jack cheese.
  9. Cover and bake for 30 minutes.
  10. Remove the foil and bake for an additional 10 minutes to melt the cheese.
  11. Serve and enjoy!

Creamy Butternut Squash Risotto

Servings: 6

Nutrition per serving: 393 calories | 66g carbohydrates | 9g protein | 9g fat | 3g fiber

Ingredients

  • 8 cups low-sodium chicken broth
  • 3 tablespoons unsalted butter, divided
  • 1 medium butternut squash, peeled and cut into ½-inch pieces (about 4 cups)
  • 1 tablespoon fresh sage leaves, chopped
  • 1 teaspoon freshly ground pepper, divided
  • 1 teaspoon salt, divided
  • 1 medium onion, finely chopped
  • 2 cups Arborio rice
  • ½ cup dry white wine
  • 1 cup finely shredded Parmesan cheese, plus more for serving

Directions

  1. Place the chicken broth in a medium saucepan over low heat and keep at a very low simmer.
  2. Melt 1 tablespoon butter over medium heat in a large, high-sided sauté pan or Dutch oven.
  3. Add the butternut squash, sage, ½ teaspoon salt, and ¼ teaspoon pepper. Cook until the squash is lightly caramelized and tender, about 10–12 minutes.
  4. Transfer the squash to a plate and set aside.
  5. Melt another tablespoon of butter in the pan. Add the onion and sauté until fragrant and beginning to soften, about 4 minutes.
  6. Add the rice and cook, stirring, until the edges turn translucent but the center remains opaque, about 2 minutes. The rice should develop a toasted aroma.
  7. Add the wine and simmer, stirring constantly, until completely reduced and the pan is nearly dry, about 3 minutes.
  8. Begin adding the warm broth one ladle at a time, stirring constantly. Wait until the liquid is almost completely absorbed before adding another ladle.
  9. After about 12 minutes, stir in the remaining ½ teaspoon salt and ¼ teaspoon pepper. Begin tasting the rice to check its progress.
  10. Continue adding broth until the rice is al dente, the broth is creamy, and the risotto has the consistency of thick porridge, about 20–30 minutes total. You may not need all the broth.
  11. Remove the pan from the heat. Stir in the reserved squash, Parmesan cheese, and remaining tablespoon of butter until melted.
  12. Taste and season with additional salt as needed.
  13. Serve immediately, garnishing each bowl with additional Parmesan cheese.

Creamy Butternut Squash Pasta

Ingredients

  • 12 ounces pasta, such as rigatoni, penne, fettuccine, or shells
  • 1 medium butternut squash (about 2 pounds), peeled, seeded, and cubed
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt, divided
  • ½ teaspoon black pepper
  • 1 small yellow onion, chopped
  • 4 garlic cloves, minced
  • 2 tablespoons butter
  • 8 fresh sage leaves, thinly sliced
  • ¾ cup vegetable or chicken broth
  • ½ cup half-and-half or heavy cream
  • ¾ cup freshly grated Parmesan cheese, plus more for serving
  • ¼ teaspoon nutmeg
  • ¼ teaspoon red pepper flakes, optional
  • ½ cup reserved pasta water

Directions

  1. Preheat the oven to 425°F.
  2. Toss the butternut squash cubes with olive oil, ½ teaspoon salt, and black pepper. Spread in a single layer on a baking sheet.
  3. Roast for 25–30 minutes, until the squash is fork-tender and browned in spots.
  4. While the squash roasts, bring a large pot of salted water to a boil. Cook the pasta until just al dente.
  5. Before draining, reserve ½ cup of the pasta water and set aside.
  6. In a large skillet, melt the butter over medium heat. Add the onion and cook for 5–6 minutes, until soft and lightly golden.
  7. Add the garlic and sage. Stir for about 45 seconds, until fragrant.
  8. Add the roasted squash, broth, half-and-half, nutmeg, remaining salt, and red pepper flakes, if using.
  9. Simmer for 3 minutes, then blend until smooth using an immersion blender or carefully transfer to a regular blender.
  10. Return the sauce to the skillet. Add the Parmesan cheese and stir until smooth and glossy.
  11. Add the cooked pasta and toss gently, adding reserved pasta water a splash at a time until the sauce evenly coats each piece.
  12. Taste and adjust the seasoning as needed.
  13. Serve with additional Parmesan cheese, cracked black pepper, fried sage, and a crisp green salad.
  14. For additional protein, add grilled chicken, crispy chickpeas, sautéed shrimp, or white beans.

Keto Butternut Squash Casserole

Servings: 6

Nutrition per serving: 220 calories | 6g carbohydrates | 7g protein | 18g fat

Ingredients

  • 2 cups butternut squash, cut into small bite-sized cubes
  • 2 cups cubed spaghetti squash or zucchini noodles
  • 1 medium onion, sliced
  • ½ cup chopped pecans
  • ¼ cup pumpkin seeds or pepitas, optional
  • 2 tablespoons olive oil
  • 1 tablespoon sugar-free maple syrup
  • 1 cup chopped kale
  • ½ cup shredded cheddar cheese
  • ¼ cup grated Parmesan cheese
  • 2 tablespoons melted butter
  • Salt and pepper, to taste

Directions

  1. Preheat the oven to 400°F.
  2. Prepare the butternut squash and spaghetti squash or zucchini by cutting into small, bite-sized pieces.
  3. In a large bowl, toss the prepared vegetables and sliced onion with olive oil and sugar-free maple syrup until evenly coated.
  4. Spread the mixture onto a baking sheet and roast for 20 minutes.
  5. Add the pecans to the baking sheet and roast for an additional 5 minutes, watching carefully to prevent burning.
  6. Lightly sauté the kale with a few drops of water until just wilted.
  7. In a large bowl, combine the roasted vegetables, wilted kale, cheddar cheese, and Parmesan cheese.
  8. Transfer the mixture to a greased baking dish and mix well.
  9. Drizzle the melted butter evenly over the top of the casserole.
  10. Bake for 20–25 minutes, until golden and bubbly.
  11. About 5 minutes before the casserole is finished baking, sprinkle the pumpkin seeds over the top.
  12. Allow the casserole to cool slightly before serving.
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