All About Butternut Squash: How to Pick, Peel, and Prepare Plus Recipes
Learn all about how to pick, peel, and prepare delicious and versatile butternut squash to enjoy in all your favorite recipes including soups, salads, side dishes, and desserts.
Servings: 4 servings
Ingredients
- 1 whole butternut squash
- olive oil or butter for roasting
- salt, black pepper, ground cinnamon, brown sugar, maple syrup, cayenne, seasonings of your choice optional
Instructions
How to Pick Butternut Squash
- it’s important to look for butternut squash that is heavy for its size. The overall size doesn’t matter, as long as it is heavy for its size. I've found that squash with longer, thicker “necks” are easier to peel. Look for squash with a nice beige-ish color that is dull rather than shiny in appearance. Surface scratches and imperfections are normal, but deep scratches, cuts, or soft spots are not.
How to Peel, Seed, and Cut Butternut Squash
- Some butternut squash are easier to peel than others, so if you’re just getting started cooking with this squash, try not to get too discouraged. This difference often has to do with size, shape (one more reason to love squash with long necks), and maturity.
- Tip – To make your butternut squash a little easier to peel, pierce your squash a few times with a fork and place the whole squash in the microwave. Microwave for 1-2 minutes. This will soften the skin just enough to make it easier to peel.
- Slice off the stem and bottom ends of the squash. This creates a flat surface at both ends of your squash which will help with balancing your squash.
- Grab your vegetable peeler or paring knife. See what you’re more comfortable working with. I am much more comfortable with a paring knife and (if I’m being totally honest) find the several different types of vegetable peelers that I’ve tried using to peel butternut squash totally useless. That said, I do know some people use them, so try it out.
- Remember that every butternut squash is shaped a little differently, so how you tackle peeling one may not work for another. Sometimes I will peel my butternut squash whole before cutting in half horizontally or vertically. Sometimes, when it’s especially hard to peel, I like to cut into smaller segments.
- Remember, whether you’re using a Y-peeler or paring knife to always peel in downward strokes away from the body.
- Scoop out the seeds using a metal spoon. Feel free to save the seeds for roasting or discard – totally up to you. Chop into slices, wedges, or cubes. Usually, I’ll chop my squash cubes into small 1-inch cubes.
How to Roast Butternut Squash (Skin-On)
- Preheat oven to 375 degrees F. Line a large rimmed baking sheet with parchment paper or aluminum foil.
- Use a large, sturdy knife, to cut your butternut squash in half lengthwise. Scoop out the seeds using a metal spoon.
- Transfer the butternut squash, cut-side up onto your prepared baking sheet or baking pan, and brush with olive oil or melted butter. Coat the entire surface- skin and flash.
- Season as desired with salt, black pepper, brown sugar, ground cinnamon, etc.
- Transfer to the oven and bake for approximately 45 minutes, or until soft and easily pierced with a fork. Remember that smaller squash will cook faster than larger squash.
How to Roast Butternut Squash (Peeled)
- Preheat oven to 375 degrees F. Line a large rimmed baking sheet or sheet pan with parchment paper or aluminum foil.
- Peel and cut your butternut squash into small 1-inch cubes, slices, or wedges.
- Transfer cubes, slices, or wedges to a large bowl and toss with olive oil and desired seasoning.
- Transfer the butternut squash to your prepared baking sheet and spread in a single layer (use 2 baking sheets if necessary).
- Roast in your preheated oven for approximately 25-35 minutes, or until soft and slightly caramelized around the edges.
Notes
Nutritional information is taken from 1 whole 4-pound butternut squash divided into 4 servings.
Nutrition
Calories: 204kcal | Carbohydrates: 53g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 18mg | Potassium: 1597mg | Fiber: 9g | Sugar: 10g | Vitamin A: 48217IU | Vitamin C: 95mg | Calcium: 218mg | Iron: 3mg
