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Roast your butternut squash perfectly every time with this easy roasted butternut squash recipe. The caramelized edges, sweet and nutty flavor, and buttery texture make every bite delectable. Enjoy as a simple side dish, or add your roasted squash to salads, soups, pasta, tacos, and more.
This Easy Butternut Squash Recipe is:
Bursting with natural sweetness
Loaded with fiber
Brimming with antioxidants
Ingredients for Roasted Butternut Squash
Butternut squash is one of my all-time favorite vegetables. When you roast it, something magical happens. It becomes wonderfully sweet and flavorful! So, today I’m sharing my go-to recipe for a super simple roasted butternut squash. You’ll need just six ingredients plus a freebie bonus ingredient.
- Butternut Squash: The star ingredient ~ when roasted, it caramelizes, sweetens, and forms a buttery and utterly delicious texture. Plus, butternut squash contains a freebie bonus ingredient. Its seeds.
- Butternut Squash Seeds: Instead of throwing them in the bin, add the butternut squash seeds to the roasting pan. These nutty-flavored little gems are loaded with nutrition. So make the most of this freebie bonus ingredient.
- Extra Virgin Olive Oil: For richness. And also for a dose of healthy fats to help the body absorb the vitamins in the dish. If desired, you could sub with avocado oil.
- Fresh Thyme: Fresh herbs can add life to a simple dish. I’m using fresh thyme for its slightly sweet and earthy flavor. However, you could easily sub with a teaspoon of dried thyme. Rosemary or sage leaves are also tasty alternatives!
- Chili Flakes: To amp up the heat. Add as much or as little as you’d like. Or leave it out altogether; it’s up to you. Good spice alternatives include cayenne pepper, paprika, or chili powder. Use what you have.
- Sea Salt & Freshly Ground Black Pepper: To get all the flavors popping.
How to Bake Butternut Squash ~ Step-By-Step
Roasting butternut squash takes a few simple steps. Here’s what you need to do.
- Butternut Squash
Pile the butternut squash cubes in the center of a large sheet pan. Drizzle with oil and sprinkle the thyme leaves, chili flakes, salt, and pepper. Toss to coat.
- Spread Out
Spread in a single layer, giving each piece a little space, and bake in a hot oven for 20 minutes.
- Prepare Seeds
Meanwhile, soak, rinse, drain, and dry butternut squash seeds.
- Roast Seeds
After about 20 minutes, remove the butternut squash from the oven, add the seeds, and give everything a good toss. Pop the tray back in the oven for another 10-15 minutes.
The butternut squash is ready when its edges are golden brown and caramelized and the inside is soft and buttery.
Full recipe and ingredients list in the recipe card below.Jump to Recipe
Tips for Making Perfectly Roasted Butternut Squash
Peel the butternut squash before cooking.
Although it is perfectly safe to eat butternut squash skin, for this recipe, I like to peel it. As the skin is tough and fibrous, it will affect the dish’s texture. The easiest way to peel is to slice off the ends of the squash for stability and then peel the skin using a sharp vegetable peeler.
Chop even-sized cubes.
Chopping the butternut squash into even-sized cubes will result in even roasting. The best way to do this is to take a cutting board and a sharp chef’s knife and slice your peeled butternut squash down the middle. Scoop the seeds out with a spoon. Cut both squash halves into slices about 1 inch thick. Then cut each slice into 1-inch cubes.
~ Culinary Medicine Scoop ~
What are the Potential Health Benefits of Butternut Squash?
1Butternut Squash Can Provide Protection Against Heart Disease
Butternut squash is rich in carotenoid antioxidants, in particular beta carotene. As well as giving butternut squash its vivid orange color, these carotenoids can prevent the oxidation of fatty acids like cholesterol, which could otherwise lead to plaque buildup in the arteries—a risk factor for heart disease. Carotenoids are also known to lower blood pressure and reduce inflammation1.
2Butternut Squash May Support Immune System
Due to its high vitamin A and C levels, butternut squash may boost immune function2.
3Butternut Squash May Play a Beneficial Role in Weight Loss and Obesity Prevention
Butternut squash is high in fiber, a beneficial nutrient in many ways. Not only does it feed the healthy bacteria in our gut and improve digestive health, but it also slows digestion and promotes fullness. A benefit that can help us reduce our overall calorie intake throughout the day3 and support long-term weight loss4.
More Butternut Squash Recipes
If you love butternut squash, try one of these recipes next:
Roasted Butternut Squash ~ Full Recipe
Roasted Butternut Squash
- 1 butternut squash (about 2.2lb or 1kg) peeled, seeds set aside, cubed and patted dry.
- 1 tbsp extra virgin olive oil
- 2 tsp fresh thyme leaves
- 3/4 tsp sea salt flakes
- 1/4 tsp freshly ground black pepper
- 1/4 tsp chili flakes
- 2 tbsp butternut squash seeds soaked, rinsed and dried.
- Prepare: Gather and prepare your ingredients. Preheat oven to 375ºF/190ºC/gas 5. Line your sheet pan with parchment paper for easy cleanup if desired.
- Flavor the Squash: Pile the butternut squash cubes in the center of a large baking sheet. Drizzle with oil and sprinkle the thyme leaves, salt, pepper, and chili flakes. Toss to coat, then spread the butternut squash in a single layer. Bake in a preheated oven for 20 minutes.
- Prepare Seeds: Meanwhile, rinse, drain, and dry butternut squash seeds. After the butternut squash has been in the oven for 20 minutes, add the seeds and give everything a good toss. Pop the tray back in the oven for another 10-15 minutes.
- Serve: The butternut squash is ready when the edges are golden brown and caramelized, and the inside is soft and buttery.
Roasted Butternut Squash ~ FAQs
The roasting time will depend on the size of the squash. For 1-inch size cubes in this recipe, allow at least 25-30 minutes of cooking time. The butternut squash should be tender when pierced with a fork, with no resistance.
Roasted butternut squash has a unique flavor that is savory and sweet at the same time. When roasted, the sweetness of the squash becomes more pronounced, with a hint of nuttiness and a buttery texture.
Roasted butternut seeds are a delicious and nutritious snack. They add a lovely crunch to whatever dish you add them to, and they’re loaded with healthy fats, protein, and fiber.
Enjoy roasted butternut squash as a side dish straight from the oven, or add it to salads, soups, stews, and pasta dishes. You could even incorporate roasted butternut squash into homemade hummus, enchiladas, or tacos. There are so many ways to enjoy roasted butternut squash.
Yes! Buying pre-cut butternut is undoubtedly a time-saver. However, it is significantly more expensive than purchasing a whole butternut squash and chopping it at home.
Did you enjoy this roasted butternut squash recipe? I’d love to know how it turned out. Get in touch via the comments section, and let me know!
Thanks for stopping by!