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nutritious butternut squash recipe

Nutritionist Tip: roasting butternut squash in a glass casserole dish can create a softer texture.
Tiffany's Butternut Squash!

Every memorable recipe has a story, and this nutritious butternut squash recipe is no different. It all began with a cozy dinner gathering for my book club (which is composed of the beautiful women of my running group). Reading the book is actually secondary to our gatherings. There is an order of importance. First is food, then wine, then the book if we have time. The wine and food may be interchangeable but the book always comes last. I love this article from Fleet Feet Running Store: Why Running With A Group Makes You Happier.

Anyway, I had created a nutritious butternut squash recipe that had been bouncing around in my brain, promising warmth, flavor, and a touch of elegance. Little did I know that it would not only satisfy my taste buds but also inspire my friends to embark on their culinary journeys.

The first time I served this nutritious butternut squash recipe to friends, it was such a hit that I got messages from two of my dear friends later that week with pictures of their renditions of the same dish! The picture above is one of those photos, capturing the essence of a dish that brings people together, even though some of us are now miles apart.

This is more than just a nutritious butternut squash recipe; it's a shared culinary experience that weaves stories and connections through the delightful flavors of butternut squash. So, join me as we dive into the world of this delectable butternut squash creation, a dish that has found a place in the hearts and kitchens of many.

Nutritionist Tip: don't let this small size full you. It's a good indication it is pesticide free and grown on a small farm or backyard.
Gorgeous organic butternut squash.

Nutritional Value of Butternut Squash:

It wouldn’t be the blog of a nutritionist without a bit about the nutritional value of butternut squash! In fact, here is a link to all of my nutritious recipes.

Butternut squash is not only a culinary delight but also a nutritional powerhouse. This vibrant orange vegetable is rich in essential nutrients that contribute to a well-rounded diet and can support your wellness journey.

First and foremost, butternut squash is a great source of dietary fiber. Fiber is crucial for digestive health, promoting regular bowel movements and promoting a feeling of fullness.

Additionally, butternut squash is packed with vitamins and minerals. It's particularly high in vitamin A, providing a significant portion of your daily needs in just one serving. Vitamin A is essential for maintaining healthy vision, a robust immune system, and vibrant skin.

Furthermore, butternut squash contains vitamin C, an antioxidant that supports your immune system and skin health. It also offers a range of B vitamins, including B6, which is important for metabolism and brain function.

Minerals like potassium and magnesium are found in abundance in butternut squash. These minerals are crucial for heart health, nerve function, and maintaining healthy blood pressure.

Nutritionist Tip: add garlic for anti-viral and anti-bacterial benefit!
Che's butternut squash!

Butternut Squash Delight: A nutritious butternut squash recipe to Share


  • Around 2 pounds of butternut squash, cubed

  • 2 tablespoons of grass-fed ghee

  • 1 tablespoon of dried rosemary

  • 1 teaspoon of Molly's salt (or to taste)

  • 1 teaspoon of black pepper (or to taste)


  1. Preheat your oven to 400 degrees.

  2. Place all of the ingredients, including the butternut squash cubes, grass-fed ghee, rosemary, salt, and black pepper, on a cookie sheet.

  3. Mix the ingredients together with your hands, ensuring that the squash is thoroughly coated with all the flavors. Spread the squash into a single layer on the baking sheet, making sure no pieces are touching each other. This helps the squash roast rather than steam.

  4. Place the baking sheet in the preheated oven for about 5 minutes. During this time, the ghee will melt and evenly distribute over the squash.

  5. Take the pan out and stir the squash to coat it evenly with the ghee and spices. Return it to a single layer.

  6. Roast the squash in the oven for 30 minutes or until it's tender and slightly caramelized.

  7. This delectable dish can be enjoyed piping hot or at room temperature. It's perfect as a standalone dish, a delightful side, or a flavorful addition to your favorite salad.

Add a handful of chopped nuts like cashews, walnuts, or pecans for a delightful crunch that takes this dish to the next level. Enjoy the warm, comforting flavors of roasted butternut squash that have not only graced my kitchen but also found their way into the hearts of friends near and far.

Trader Joe's cut butternut squash.
Nutritionist Note: Peeling and cubing butternut squash actually doesn't take a lot of time. But during a busy week, it is pretty nice to grab a convenience item when you need it!

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