9 Healthy Winter Squash Recipes

This may be the easiest winter squash to prepare because its skin is edible, meaning you don’t have to waste any time peeling it, per Harvard T.H. Chan School of Public Health. And that skin provides bonus fiber, as research shows. Simply wash, cut it in half, remove the seeds (they’re also edible), and slice before cooking for a low-calorie side dish. If you’ve never tried this type of squash, you can expect it to taste like a cross between fresh sweet corn and butternut squash. Here, curry powder amps up the flavor profile.

Simple Curried Delicata Squash

Serves 4

Ingredients

• 2 delicata squash (about 2 lb), skin thoroughly washed
• 1 tbsp extra-virgin olive oil
• 1 tsp curry powder
• Kosher salt and pepper, to taste
• 2 tbsp sliced almonds

Directions

1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Remove the ends from each squash. Slice in half lengthwise and remove the seeds, then slice into ½-inch thick slices.
2. Place squash on the prepared baking sheet and drizzle with olive oil. Toss to evenly coat. Season with curry powder, salt, and pepper and toss again.
3. Roast in preheated oven for 10 minutes. Flip squash and continue to roast until golden brown and fragrant, about 10 to 12 minutes more. Top with almonds before serving.

Nutrition per serving: 93 calories, 5g total fat (0.6g saturated fat), 2g protein, 14g carbohydrates, 2.2g fiber, 4.6g sugar (0g added sugar), 140mg sodium

A staple in Japanese cuisine, kabocha is often served as part of vegetable tempura, where it’s easily mistaken for sweet potato. Its bright orange flesh has a similarly sweet, earthy flavor and buttery texture, once you get through the thick, green rind (kabocha resembles small green pumpkins). In this recipe, those flavors blend perfectly with a touch of sweetness from maple syrup.

Maple Ginger Roasted Kabocha Squash

Serves 4

Ingredients

• 1 tbsp extra-virgin olive oil
• 2 tbsp pure maple syrup
• 1-inch piece fresh ginger, peeled and finely grated
• 2 pounds kabocha squash, peeled, seeded, and cut into 1-inch wedges
• 1 pinch kosher salt
• 1 pinch freshly ground black pepper

Directions

1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. In a small bowl, combine oil, maple syrup, and ginger and set aside.
2. Place squash on prepared baking sheet and pour maple syrup mixture over it. Toss to evenly coat the squash. Bake in preheated oven for 15 minutes.
3. Flip squash and bake until golden brown, 15 to 20 minutes more. Season with salt and pepper before serving.

Nutrition per serving: 137 calories, 3g total fat (0.5g saturated fat), 3g protein, 26g carbohydrates, 2.7g fiber, 14g sugar (6.1g added sugar), 37mg sodium

RELATED: The 8 Best Winter Fruits

One of the better-known winter squashes, bell-shaped butternut is an incredibly versatile ingredient. It has a lightly sweet flavor and blends well with herbs and spices, which allows it to be used in both sweet and savory dishes. Plus, it’s super nutritious and is a rich source of fiber and vitamin A, per USDA data. While you can peel and cube butternut squash, it has a tough flesh and odd shape, which can make it a little tricky to cut. As a result, one of the easiest ways to prepare butternut squash is to slice it in half, remove the seeds, and bake it with just a touch of olive oil, then simply scoop it out of the skin and enjoy. This alternative to mashed potatoes will save you about 126 calories and 7.5 g fat (5.5 g of that in the form of saturated fat) per serving, according to the USDA.

Mashed Butternut Squash With Sage

Serves 4

Ingredients

• 2 lb butternut squash, sliced in half lengthwise and seeds removed
• 1 tbsp extra-virgin olive oil
• ¼ tsp kosher salt
• 1 pinch freshly ground black pepper
• 5 leaves fresh sage, finely chopped

Directions

1. Preheat oven to 375 degrees F. Place squash flesh side up on a baking sheet and brush each half with olive oil. Season with salt and pepper.
2. Bake until a fork can be easily inserted into squash, about 45 minutes. Cool until squash can be easily handled.
3. Use a spoon to scoop the flesh of the squash out of the skin and into a blender or food processor and puree. (If you don’t have a blender, you can use a hand masher.)
4. Top the mash with sage before serving.

Nutrition per serving: 117 calories, 4g total fat (0.5g saturated fat), 2g protein, 22g carbohydrates, 3.8g fiber, 4.2g sugar (0g added sugar), 78mg sodium

Look for this newcomer — a cross between butternut and another variety called buttercup — at farmers markets and food co-ops. It looks like a smaller butternut with darker skin, and sweeter, dark orange flesh that is absolutely packed with nutrients. The honeynut’s natural sweetness means there’s no need for added sugar — just let the natural flavor of this squash shine.

Spiced Honeynut Squash

Serves 4

Ingredients

• 2 honeynut squash, halved lengthwise and seeded
• 2 tbsp extra-virgin olive oil
• ¼ tsp kosher salt
• ¼ tsp ground cinnamon

Directions

1. Preheat oven to 425 degrees F. Place squash flesh side up on a baking sheet. Brush the skin of each squash half with olive oil and season with salt and cinnamon.
2. Bake until flesh is tender, about 25 to 30 minutes.

Nutrition per serving: 137 calories, 7g total fat (1g saturated fat), 2g protein, 20g carbohydrates, 3.5g fiber, 3.8g sugar (0g added sugar), 77mg sodium

Note: Nutrition information is not currently available for honeynut squash (although you can rest assured that it is packed with vitamins and minerals). An equivalent amount of butternut squash was used in this recipe analysis.

Spaghetti squash is nature’s gift to those following a low-carb or gluten-free diet. That’s because its fibrous innards resemble pasta and can be used as a low-calorie, low-carb, gluten-free replacement, according to USDA data. One cup of cooked spaghetti squash contains under 10 grams (g) of carbohydrates, compared with almost 47 g of carbs per cup of spaghetti. Spaghetti squash can be roasted in a 400 degree oven until tender, which will take about 45 to 55 minutes. If you’re pinched for time, a microwave can make spaghetti squash prep a breeze.

Pesto Italiano Spaghetti Squash

Serves 4

Ingredients

• 1 medium spaghetti squash
• ½ cup basil pesto
• 1 pint cherry tomatoes, halved
• ¼ tsp kosher salt
• ¼ tsp freshly ground black pepper
• 2 tbsp grated Parmesan cheese

Directions

1. Pierce squash all over with a fork. Place on a microwave-safe dish and microwave for 3 to 4 minutes.
2. Remove spaghetti squash and slice it in half lengthwise. Remove seeds and pulp and discard.
3. Add an inch of water to a microwave-safe dish and place squash in it, cut side down. Microwave until squash can be easily pierced with a fork, about 5 to 8 minutes more.
4. Using a fork, scrape the squash out of its skin and into a serving bowl. Add the pesto and stir to evenly coat. Stir in tomatoes and season with salt, pepper, and cheese.

Nutrition per serving: 269 calories, 13g total fat (2.8g saturated fat), 6g protein, 36g carbohydrates, 7.7g fiber, 15g sugar (0g added sugar), 514mg sodium

RELATED: 10 Tricks for Getting Enough Fruits and Vegetables

You’ve likely seen Hubbard squash in an autumnal display at some point and noted its stunning light blue to dark green or, sometimes, bright orange skin, but you may not have known that it can be eaten. Its large size often makes it seem ornamental, but this squash is capable of so much more. Hubbard squash tastes like a cross between a pumpkin and a sweet potato, and while butternut tends to be the go-to squash for soup, this variety is just as worthy.

Spicy Mexican Hubbard Squash Soup

Serves 10

Ingredients

• 1 medium Hubbard squash (about 10 lb)
• 3 tbsp extra-virgin olive oil, divided
• 1 yellow onion, sliced
• 3 cloves garlic, minced
• 6 cups low-sodium vegetable broth, plus more as needed to reach desired thickness
• 2 tsp ground coriander
• 1½ tsp ground cumin
• 1 tsp chili powder (omit for a more mild soup)
• Kosher salt and freshly ground black pepper to taste
• ½ cup plain, lowfat Greek yogurt
• 1 jalapeño, seeds removed and sliced into rounds (optional, for garnish)

Directions

1. Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
2. Carefully cut squash in half lengthwise and remove the seeds. Generously brush each half with olive oil, reserving remaining oil for later. Place squash cut side up on prepared baking sheet and bake until the flesh can be easily pierced with a fork, about 45 to 60 minutes.
3. Add remaining olive oil and onions to a large stockpot. Cook over medium heat, stirring frequently, until onions soften, about 5 to 7 minutes. Add garlic and cook, stirring constantly, until fragrant, about 2 to 3 minutes more. Remove from heat.
4. Once squash is cool enough to handle, scoop the flesh into the stockpot with the onions. Add vegetable broth, coriander, cumin, chili powder, salt, and pepper. Use an immersion blender (or transfer to a blender) to thoroughly blend the soup until completely smooth. Return soup to stockpot over medium heat until heated, adding more broth if a thinner soup is desired.
5. To serve, spoon into bowls and garnish with a dollop of Greek yogurt and jalapeño slices, if using.

Nutrition per serving (about 1½ cups): 253 calories, 7g total fat (1.2g saturated fat), 11g protein, 45g carbohydrates, 19.6g fiber, 21g sugar (0.6g added sugar), 228mg sodium

Acorn squash’s beautiful dark green ribbed skin with areas of yellow or orange are visually appealing. Once you cut into this squash to reveal the bright orange flesh inside, you’re in for a treat. Acorn squash is an especially rich source of fiber, boasting over 9 g per cup per the USDA. Plus, acorn squash tend to be the right size for a single serving: Simply cut the squash in half lengthwise, remove the seeds, season to your liking, and roast in the oven for a side dish that comes in its own bowl. A whole grain and protein source can be added to the center of the squash for an easy and nutritious weeknight meal.

Quinoa-Stuffed Acorn Squash

Serves 4

Ingredients

• 2 acorn squash, halved and seeds removed
• 4 tsp extra-virgin olive oil, divided
• ½ cup dry quinoa
• 2 tbsp lemon juice
• ¼ tsp kosher salt
• ¼ tsp freshly ground black pepper
• 1 bunch green onions (scallions), sliced
• ¼ cup crumbled feta cheese

Directions

1. Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Brush the flesh of the squash with 2 tsp of the oil and place it on the prepared baking sheet cut side down. Bake until the skin can be easily pierced with a knife, about 35 to 45 minutes.
2. Bring one cup of water to a boil in a small saucepan over medium-high heat. Add quinoa, return to a boil, reduce heat, cover, and simmer until water has been absorbed and quinoa is soft, about 15 minutes.
3. In a small bowl, combine the lemon juice, remaining 2 tsp of oil, salt, and pepper. Once the quinoa is done cooking, remove it from the heat and fluff with a fork. Pour dressing over quinoa and stir to evenly coat.
4. Fill cooked squash halves with one quarter of the quinoa each. Top each with sliced green onions and feta cheese.

Nutrition per serving: 277 calories, 9g total fat (2.4g saturated fat), 8g protein, 46g carbohydrates, 11.6g fiber, 13g sugar (0g added sugar), 803mg sodium

Note: To make this dish a complete meal, add in a small amount of roasted chicken breast and enjoy!

Pumpkins may be best known for pie, but they can be a delightful addition to a number of other recipes as well. For example, they make a nutritious and delicious addition to overnight oats, and they can be used to make a scrumptious winter soup. If you don’t have time to roast a pumpkin, canned pumpkin puree (not pumpkin pie filling, which is full of added sugar) can stand in fine. But if you do have a little time, there is nothing like the rich flavor of roasted fresh pumpkin in your favorite recipes. Pumpkin is a boon to your health, too, with valuable nutrients such as vitamins A and C, according to USDA data.

Roasted Pumpkin and Winter Greens Salad

Serves 2

Ingredients

• 2 tbsp extra-virgin olive oil
• 2 tbsp balsamic vinegar
• 1 tsp grainy mustard
• 1 pinch kosher salt
• 1 pinch freshly ground black pepper
• 4 cups winter greens of your choice (such as kale, spinach, or arugula)
• 2 cups roasted sugar pumpkin cubes
• 3 tbsp pepitas or sliced almonds

Directions

1. In a small bowl, whisk together oil, vinegar, mustard, salt, and pepper. Set aside.
2. Evenly divide the greens between two plates and top each with half the pumpkin and pepitas. Drizzle with the prepared vinaigrette and serve.

Nutrition per serving: 197 calories, 13g total fat (2.3g saturated fat), 7g protein, 15g carbohydrates, 2.8g fiber, 6.3g sugar (0g added sugar), 127mg sodium

While it certainly won’t be the prettiest squash to grace your table, it might be one of the tastiest. Buttercup squash is sweet, and similar in flavor to delicata and acorn squash. Like delicata, its skin is edible, so there’s no need to waste any time peeling. Because the flesh of this gem tends to be a drier than other varieties, baking and steaming tend to be the best ways to cook it.

Roasted Buttercup Squash and Goat Cheese Over Arugula

Serves 4

Ingredients

• ½ buttercup squash, seeds removed, skin on, and cut into thin wedges
• 2 tsp plus ¼ cup extra-virgin olive oil
• ¼ cup lemon juice
• 2 tbsp pure maple syrup
• 1 tbsp Dijon mustard
• ¼ tsp kosher salt
• 8 cups arugula or lettuce of your choice
• ½ cup goat cheese

Directions

1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.
2. Arrange squash wedges in a single layer on the prepared baking sheet and drizzle with 2 tsp of oil. Toss to coat. Bake until squash can be easily pierced with a fork, about 25 to 30 minutes.
3. Combine lemon juice, maple syrup, mustard, ¼ cup olive oil, and salt in a small bowl and whisk to combine.
4. Divide arugula evenly between four serving plates. Top each with an equal portion of squash and goat cheese and drizzle with prepared dressing just before serving.

Nutrition per serving: 334 calories, 22g total fat (5.9g saturated fat), 7g protein, 31g carbohydrates, 7.4g fiber, 15.3g sugar (6.1g added sugar), 250mg sodium