Simple Sautéed Butternut Squash
One of the best things about the fall season is enjoying the variety of fresh vegetables and fruits available. Simple Sautéed Butternut Squash is a delicious side dish to enjoy the fall flavors. And the butternut squash tastes so delicious with thyme and garlic. Your family will love it!
Why You’ll Love this Recipe!
- Butternut squash is full of excellent nutrients!
- It is the perfect side dish for the fall and winter seasons.
- It is naturally gluten-free, dairy-free, vegetarian, and vegan.
- And it is simple; you only need six ingredients.
Ingredients and Substitutions
- Butternut squash – melts in your mouth once it is perfectly cooked.
- Olive oil – is needed to saute the squash. Feel free to use your favorite oil, such as avocado oil.
- Salt and pepper – help to bring out the flavor!
- Garlic powder – adds the perfect combination of flavor with squash.
- Dried thyme – pairs well with squash, adding just a hint of earthy, floral, peppery flavor.
You can substitute another type of squash, such as acorn squash or honeynut squash. Or this recipe would also be delicious using sweet potatoes. Sweet potatoes have a similar starchy, sweet quality compared to butternut squash. Try this recipe for Sweet Potato Home Fries!
Also, if you prefer to use fresh thyme, then make sure to increase the fresh thyme to about 3/4 teaspoon to 1 teaspoon because dried thyme has more flavor in a smaller amount.
How to Cut Butternut Squash
Cutting butternut squash may seem a little daunting initially, and you may wonder where to start. Here is a quick guide to cutting butternut squash.
- Cut the squash’s top 1/2-inch (including the stem), and discard. Repeat by slicing off the bottom 1/2-inch of the squash, and discard.
- Peel all the skin off the squash using a vegetable peeler while carefully holding the squash with your other hand. Discard the peel.
- Then, lay the squash on its curvy side and slice it down the center. Next, cut each piece in half down the center vertically so you have four squash pieces.
- Using a spoon, scoop out and discard the seeds and pulp.
- Then, place the flat sides of the squash against your cutting board, carefully cut it into slices, and then cube it into your desired size pieces. I recommended cutting the squash into 1/2-inch to 3/4-inch cubes so it cooks faster.
Step-by-Step Instructions
- First, prepare the butternut squash by cutting and peeling, then cut it into bite-sized pieces. These will be about ½ inch cubes.
2. In a large skillet, heat olive oil over medium heat. Add the butternut squash and stir. Then season with salt, black pepper, garlic powder, and dried thyme. Sauté squash for about 12-15 minutes, stirring regularly.
3. Once the squash is fork-tender and lightly browned on the outside, it is ready!
Common Questions
What flavors go well with butternut squash?
Some other flavors that go well with butternut squash, besides garlic and thyme used in this recipe, are cinnamon, nutmeg, cloves, cardamom, rosemary, sage, brown sugar, maple syrup, or honey. In addition, bacon, sausage, or ham are delicious savory flavors that pair well.
How long does it take for butternut squash to soften?
Generally, it takes 10-15 minutes to soften butternut squash if you are sauteeing or 30-40 minutes if roasting. You can also help to soften butternut squash before peeling and cutting it by poking holes in the skin using a fork, then microwave for 2 minutes.
Nutritional Benefits
The main star of this recipe is, of course, the butternut squash. So naturally, most of the nutritional benefits of this recipe are from this delicious fruit! Yes, it is technically considered a fruit. However, we typically consider it a vegetable.
Butternut squash has 82 calories in 1 cup cooked. It contains vitamins and minerals such as vitamins C, E, and B6, magnesium, potassium, and manganese. But the highest of all the vitamins in butternut squash is vitamin A, which is a whopping 457% of the daily value!
Also, butternut squash is high in fiber, with 7 grams in 1 cup cooked. High fiber foods are beneficial for healthy digestion and weight management.
Storage Instructions
- To store cooked butternut squash, refrigerate it in an airtight container for up to 3 days.
- To freeze cooked butternut squash, spread it on a baking sheet covered with parchment paper for 3-4 hours. Then remove the squash and place it in a sealable plastic bag or storage container for up to 3 months.
Tips
- You can prepare the butternut squash in advance. First, peel and cube the squash, then refrigerate in an airtight container for up to 3 days before cooking.
- If you prefer to make this recipe even more manageable, buy pre-chopped butternut squash at the grocery store. You will need 6-8 cups of chopped butternut squash.
More Healthy Side Dish Ideas!
Be sure to take pictures of your Sautéed Butternut Squash masterpiece and tag Nosh Nourish Wander on Instagram if you make this recipe! Also, pin this recipe to your Pinterest board!
Sautéed Butternut Squash
Ingredients
- 1 medium butternut squash about 1.5-2 pounds
- 2 tablespoons olive oil
- ½ teaspoon salt
- ⅛ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon dried thyme
Instructions
- First, prepare the butternut squash by cutting and peeling, then cut it into ½-inch pieces. (See blog post for how to cut butternut squash. )
- Next, in a large skillet, heat olive oil over medium heat. Add the butternut squash and stir. Then season with salt, black pepper, garlic powder, and dried thyme. Cook squash for about 12-15 minutes, stirring regularly.
- Once the squash is fork-tender and lightly browned on the outside, it is ready!
Notes
Tips
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- You can prepare the butternut squash in advance. First, peel and cube the squash, then refrigerate in an airtight container for up to 3 days before cooking.
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- If you prefer to make this recipe even more manageable, buy pre-chopped butternut squash at the grocery store. You will need 6-8 cups of chopped butternut squash.
Great side dish
Thank you! Glad you liked it!