Fall is here, and it’s time for this Easy Whole Roasted Butternut Squash! Once you try this recipe, it will become a staple in your fall meals. This whole roasted butternut squash recipe is versatile and can be eaten as a side or added to soups, stews, or curries.
Speaking of curries, you will want to try this Butternut Squash and Chickpea Curry! The flavors are so delicious and outstanding.
Why You’ll Love This Recipe!
- It’s easy to make!
- It is nutritious and delicious!
- It is vegetarian, naturally dairy-free, and gluten-free!
- And if you are on a low FODMAP diet, butternut squash is low FODMAP in ⅓ cup per meal.
Ingredients and Substitutions
- Butternut squash: A nutty and sweet winter squash, perfect for fall, cozy weather.
- Olive oil: Enhances the squash with a subtle richness. You can also use butter if you prefer.
- Maple syrup: Adds a touch of sweetness. Substitute with brown sugar if you don’t have maple syrup.
- Salt and black pepper: Enhances the overall flavor of the squash and brings out the sweetness.
Step One: Preheat the oven to 400℉.
Step Two: Cut the ends of the butternut squash, then cut it in half lengthwise. Remove the seeds with a spoon.
Step Three: Place the butternut squash halves on a baking sheet or dish, skin side down. Brush with olive oil and maple syrup. Then sprinkle it with salt and black pepper.
Step Four: Roast butternut squash for 60 minutes until the squash is soft and tender using a fork. If the squash is small, check for doneness at 45 minutes. If using a large squash, it may take up to 90 minutes.
Step Five: Scoop out the butternut squash or cut the butternut squash into four servings to serve.
Healthy whole roasted butternut squash is delicious with simple ingredients, and you can also experiment with different seasonings and ingredients to add variety. Here are a few ideas:
- Sprinkle it with cinnamon, nutmeg, and brown sugar for a sweet and warm spice twist.
- Top with crumbled feta cheese, chopped parsley, and lemon juice for a savory option.
- Mix some garlic and herbs into the olive oil before brushing onto the squash, such as rosemary, thyme, or sage, for a flavorful side dish.
Store leftover roasted butternut squash halves in an airtight container in the refrigerator for up to 4 days.
Nutritional Benefits and FODMAP Information
Butternut squash is packed with nutrients that are excellent for your health. According to Healthline, cooked butternut squash has 82 calories in 1 cup. It is an excellent source of vitamin A, with 457% of the Reference Daily Intake (RDI), vital for maintaining healthy skin, vision, and immune function. It also contains 52% of the RDI for vitamin C, which is an antioxidant that helps to protect your cells from damage.
Also, butternut squash is high in fiber, with 7 grams in 1 cup, which can help you feel full and regulate your digestion.
As someone with digestive issues, I am happy to report that butternut squash is low in FODMAPs (add my link) at ⅓ cup per meal, according to Monash University. So, if you have irritable bowel syndrome and are following a low FODMAP diet, this tasty butternut squash recipe is FODMAP-friendly!
What is the best tool to peel butternut squash?
The best tool is a vegetable peeler, such as a Y-peeler or Swiss peeler. Or you can use a paring knife. Once you cut off both ends of the squash, peel the squash from top to bottom and follow the curves of the squash. Be careful while peeling to avoid any slips or accidents. Once the skin is removed, cut the butternut squash into your desired shape, such as cubes or wedges.
How do I select a ripe butternut squash at the store?
When selecting a ripe butternut squash, look for one that feels heavy for its size and has matte, unblemished skin. Avoid squash with soft spots, bruises, or any signs of mold. A good butternut squash should have a firm, uniform texture and color. There should not be any green or light yellow patches. And choose a squash with a dull, rather than glossy, appearance.
More Squash Recipes
Whole Roasted Butternut Squash
- 1 medium butternut squash
- 1 tablespoon olive oil
- 1 tablespoon maple syrup
- 1 teaspoon salt
- ¼ teaspoon black pepper
- First, preheat the oven to 400℉.
- Cut the ends of the butternut squash, then cut it in half lengthwise. Remove the seeds with a spoon.
- Place the butternut squash halves on a baking sheet or dish, skin side down. Brush with olive oil and maple syrup. Then sprinkle it with salt and black pepper.
- Roast butternut squash for 60 minutes until the squash is soft and tender using a fork. If the squash is small, check for doneness at 45 minutes. If using a large squash, it may take up to 90 minutes.
- Scoop out the butternut squash or cut the butternut squash into four servings to serve.