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…1 cup contains about one third of your daily amount of vitamin C. The 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.
The butternut squash's tangerine color clearly indicates butternut's best health perk. The color
signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against
heart disease. The very high levels of beta-carotene in butternut squash provide a deterrent
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
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, (I use keto tortillas)
In a large bowl, mix squash with olive oil, salt, pepper, garlic and onion. Pour onto a large baking
sheet and roast in a 450 degree oven for about 20 minutes, turning halfway through.
Return roasted veggies to a large bowl and combine with black beans and cumin.
In a 13×9 baking dish, pour 1/4 cup enchilada sauce in bottom of pan to keep tortillas from
sticking. Fill each tortilla with squash mixture and place in baking dish. Repeat until all filling is
used and tortillas are lined up in dish. Pour remaining sauce over top of tortillas and top with
shredded cheese.
Cover and bake in a 350 degree oven for 30 minutes. Remove foil and bake an additional 10
minutes to melt cheese. Serve and enjoy!
Serves 8, each serving contains: Calories 347, Carbohydrates 51g., Protein 11g., Fat 12g., Fiber
7g.
Creamy Butternut Squash Risotto
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 some for serving
Place the broth in a medium saucepan over low heat and keep it at a very low simmer.
Melt 1 tablespoon of butter over medium heat in a large, high-sided sauté pan or Dutch oven.
Add the butternut squash, sage, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper, and
cook until the squash is lightly caramelized and tender, 10 to 12 minutes. Transfer the squash to
a plate and set aside.
Melt another 1 tablespoon of butter in the pan. Add the onion and sauté until fragrant and
beginning to soften, about 4 minutes.
Add the rice and cook, stirring until the edges have turned translucent but the center is still
opaque, about 2 minutes. You should also be able to smell the aroma of toasted rice. Add the
wine and simmer, stirring constantly, until the wine has completely reduced and the pan is
nearly dry, about 3 minutes.
Begin incrementally adding the broth one ladle at a time, stirring constantly. Wait until the liquid
has been almost completely absorbed by the rice before adding another ladle. After about 12
minutes, stir in the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper and begin tasting the
rice to gauge how far it has cooked.
Continue adding broth until the rice is al dente (still has a bit of chew), the broth is creamy, and
the dish has the consistency of thick porridge, 20 to 30 minutes total (you might not use up all of
the broth). If you run your spatula through the risotto, the risotto should flow slowly to fill in the
space.
Remove the pan from the heat. Stir in the reserved squash, Parmesan, and remaining 1
tablespoon butter until melted. Taste and season with salt as needed. Serve immediately,
garnishing each bowl with additional Parmesan cheese.
Serves 6, each serving contains: Calories 393, Carbohydrates 66g., Protein 9g., Fat 9g., Fiber 3g.
Creamy Butternut Squash Pasta
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 broth or chicken broth
½ cup half-and-half or heavy cream
3/4 cup freshly grated parmesan, plus more for serving
¼ teaspoon nutmeg
¼ teaspoon red pepper flakes, optional
½ cup reserved pasta water
Preheat oven to 425°F, toss squash cubes with olive oil, 1/2 teaspoon salt, and black pepper, then
spread them on a sheet pan in one layer.
Roast for 25 to 30 minutes until squash is fork-tender and browned in spots.
While squash roasts, bring a large pot of salted water to a boil and cook pasta until just al dente.
Before draining, scoop out 1/2 cup pasta water and keep it nearby.
In a large skillet, melt butter over medium heat, add onion, and cook for 5 to 6 minutes until soft
and lightly golden.
Add garlic and sage, then stir for about 45 seconds until fragrant.
Add roasted squash, broth, half-and-half, nutmeg, remaining salt, and red pepper flakes if using.
Let it simmer for 3 minutes, then blend until smooth using an immersion blender, or carefully
transfer to a regular blender.
Pour sauce back into skillet, add parmesan, then stir until glossy.
Add pasta and toss slowly, adding reserved pasta water a splash at a time until sauce hugs each
piece instead of sitting like a polite stranger at bottom of pan.
Taste and adjust salt before serving. Serve with extra parmesan, cracked pepper, fried sage, and
a crisp green salad. For protein, add grilled chicken, crispy chickpeas, sautéed shrimp, or white
beans.
Keto Butternut Squash Casserole Recipe
2 cups cubed butternut squash small bite size cubes
2 cups cubed spaghetti squash, or zucchini noodles
1 medium onion, sliced
½ cup chopped pecans
1/4 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 because Parmesan is life!
2 tablespoons melted butter
Salt and pepper to taste
Preheat your oven to 400°F. Prep our summer squash veggies and butternut squash!
With a sharp knife, cube zucchini or spaghetti squash and your butternut squash into small bit
size cubes.
In a large bowl, toss all the veggies you just chopped up and sliced onion with olive oil and sugar
free maple syrup. This will coat all the pieces well.
Spread the mixture you just made on the baking sheet. Roast everything for 20 minutes.
Add pecans to the baking sheet with the squashes and onions. Roast for the last 5 minutes. Keep
an eye on them; pecans burn easily!
Sautee the kale or spinach very lightly with a few drops of water just to allow it to wilt.
In a large bowl, combine the roasted vegetables (or cooked spaghetti squash), wilted kale,
cheddar cheese, and parmesan cheese. Transfer the squash mixture to a greased baking dish, mix
well.
Drizzle the melted butter evenly over the top of the casserole. Bake for 20-25 minutes. You want
it golden and bubbly. You will know it's ready when it is golden brown.
Towards the end of the baking, about 5 minutes before taking it out, sprinkle the pumpkin seeds
on top.
Let the casserole cool slightly before serving. Enjoy your keto butternut squash casserole recipe!
It's great for any time of the day or year.
Serves 6, serving contains; Calories 220, Carbohydrates 6g., Protein 7g., Fat 18g.
