11 Delicious and Healthy Butternut Squash Recipes for Lunch and Dinner

Butternut squash is a superstar in the kitchen, bringing both flavor and nutrition to the table. These healthy recipes are perfect for lunch or dinner, making it easy to incorporate this versatile veggie into your meals. From hearty soups to savory salads, get ready to enjoy some delicious dishes that are simple to whip up and satisfy any craving!

Butternut Squash and Spinach Pasta

This Butternut Squash and Spinach Pasta is a delightful combination of flavors and textures. The sweetness of roasted butternut squash pairs beautifully with the earthy taste of fresh spinach, creating a dish that’s not only nutritious but also incredibly satisfying. It’s a simple recipe that comes together quickly, making it perfect for a weeknight dinner or a leisurely lunch.

The creamy pasta coated in olive oil and sprinkled with Parmesan cheese adds richness to the dish, while the bright colors of the ingredients make it visually appealing. It’s a great way to enjoy seasonal produce and can easily be made vegetarian or vegan. Ready to whip up this wholesome pasta? Let’s get cooking!

Ingredients

• 8 oz spaghetti or any pasta of choice
• 2 cups butternut squash, peeled and diced
• 2 cups fresh spinach
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (omit for vegan option)

Instructions

1. Preheat the oven to 400°F (200°C). Toss the diced butternut squash with 1 tablespoon of olive oil, salt, and pepper, then spread it out on a baking sheet. Roast for 20-25 minutes until tender and starting to caramelize.
2. While the squash is roasting, cook the pasta according to package instructions. Reserve 1/2 cup of pasta water before draining the pasta.
3. In a large skillet, heat the remaining olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Stir in the fresh spinach and cook until wilted.
4. Combine the cooked pasta and roasted butternut squash in the skillet. If the pasta seems dry, add a bit of the reserved pasta water. Season with salt, pepper, and Parmesan cheese. Toss well to combine.
5. Serve warm, garnished with extra Parmesan if desired.

Butternut Squash and Black Bean Enchiladas

These Butternut Squash and Black Bean Enchiladas are a delightful twist on a classic dish, bringing together the sweetness of roasted butternut squash with the hearty goodness of black beans. The combination of flavors creates a satisfying meal that is both comforting and nourishing. Plus, they are fairly easy to prepare, making them a great option for weeknight dinners or special occasions.

The enchiladas are layered with a rich sauce and topped with fresh ingredients that add a burst of flavor. Whether you’re a seasoned cook or just starting out, this recipe is simple enough to follow and results in a deliciously filling meal that everyone will enjoy.

Ingredients

• 2 cups butternut squash, diced
• 1 can black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 8 corn tortillas
• 2 cups enchilada sauce
• 1 cup shredded cheese (cheddar or Mexican blend)
• 1 avocado, sliced
• Fresh cilantro, for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix the diced butternut squash with cumin, chili powder, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
3. In a mixing bowl, combine the roasted squash, black beans, and corn.
4. Warm the corn tortillas in a skillet until pliable. Fill each tortilla with the squash mixture, roll them up, and place them seam-side down in a baking dish.
5. Pour enchilada sauce over the rolled tortillas and sprinkle with cheese.
6. Bake for 20 minutes until the cheese is melted and bubbly. Serve with avocado slices and a sprinkle of cilantro on top.

Roasted Butternut Squash Salad with Kale

This roasted butternut squash salad is a delightful blend of flavors and textures. The sweetness of the squash pairs beautifully with the earthiness of kale, while the crunchy nuts and tart cranberries add a refreshing contrast. It’s easy to whip up, making it a perfect choice for lunch or a light dinner.

Not only is this salad bursting with color, but it’s also packed with nutrients. The combination of seasonal ingredients ensures a satisfying and healthy meal. Whether you’re serving it as a main dish or a side, it’s sure to impress!

Ingredients

• 1 medium butternut squash, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 4 cups kale, chopped
• 1/2 cup dried cranberries
• 1/2 cup walnuts, chopped
• 1/4 cup feta cheese (optional)
• 1 tablespoon balsamic vinegar
• 1 tablespoon maple syrup

Instructions

1. Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.
2. While the squash is roasting, prepare the kale by massaging it with a bit of olive oil to soften it. This helps to enhance its flavor and texture.
3. In a large bowl, combine the roasted squash, kale, cranberries, and walnuts. Drizzle with balsamic vinegar and maple syrup, tossing gently to combine.
4. If using, sprinkle feta cheese on top before serving. Enjoy your nutritious salad warm or at room temperature!

Butternut Squash Tacos with Avocado Salsa

These butternut squash tacos are a delightful twist on traditional tacos, packed with flavor and nutrition. The sweetness of the roasted squash pairs perfectly with the creamy avocado salsa, making each bite a burst of taste. Plus, they are simple to make, making them a great option for a quick lunch or dinner.

The combination of textures and flavors will leave you wanting more. Whether you’re looking for a new go-to meal or a fun way to enjoy seasonal produce, these tacos are sure to impress!

Ingredients

• 1 medium butternut squash, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1 cup shredded red cabbage
• 1/2 cup fresh cilantro, chopped
• 1 avocado, diced
• 1 lime, juiced

Instructions

1. Preheat your oven to 425°F (220°C). Toss the diced butternut squash with olive oil, chili powder, cumin, salt, and pepper. Spread evenly on a baking sheet and roast for 25-30 minutes, or until tender and slightly caramelized.
2. While the squash is roasting, prepare the avocado salsa by combining diced avocado, lime juice, and half of the chopped cilantro in a bowl. Mix gently and set aside.
3. Warm the corn tortillas in a skillet over medium heat for about 30 seconds on each side, until soft.
4. Assemble the tacos by placing roasted butternut squash in the tortillas, topping with shredded red cabbage, avocado salsa, and the remaining cilantro.
5. Serve immediately and enjoy your delicious and healthy butternut squash tacos!

Stuffed Butternut Squash with Quinoa and Black Beans

This stuffed butternut squash recipe is a delightful blend of flavors and textures. The natural sweetness of the squash pairs perfectly with savory quinoa and hearty black beans, creating a nutritious and satisfying meal. It’s easy to prepare and can be enjoyed for both lunch and dinner.

Not only is this dish packed with protein and fiber, but it also brings a vibrant pop of color to your table. Whether you’re a novice or an experienced cook, you’ll find this recipe simple and rewarding. Let’s dive into the ingredients and steps needed to create this delicious meal!

Ingredients

• 2 medium butternut squashes, halved and seeds removed
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (canned or frozen)
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional)
• Fresh cilantro for garnish

Instructions

1. Preheat the oven to 400°F (200°C). Place the halved butternut squashes cut-side down on a baking sheet and roast for about 25-30 minutes, or until tender.
2. While the squash is roasting, cook the quinoa. In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes until the quinoa is fluffy and the liquid is absorbed.
3. In a large bowl, mix the cooked quinoa with black beans, corn, cumin, smoked paprika, salt, and pepper. Stir until well combined.
4. Once the squash is done, carefully flip them over and fill each half with the quinoa mixture. If desired, sprinkle cheese on top.
5. Return to the oven and bake for an additional 10-15 minutes until heated through and cheese is melted. Garnish with fresh cilantro before serving.

Curried Butternut Squash and Chickpea Stew

This Curried Butternut Squash and Chickpea Stew is a warm and comforting dish that’s bursting with flavor. The sweetness of the butternut squash pairs perfectly with the spices, creating a delightful harmony in every bite. It’s simple to make, making it a fantastic option for lunch or dinner, even on a busy weeknight!

The combination of creamy coconut milk and hearty chickpeas ensures this stew is both satisfying and nutritious. You’ll love the rich aroma that fills your kitchen as it simmers, inviting everyone to gather around the table. Plus, it’s a one-pot wonder, so cleanup is a breeze!

Ingredients

• 1 medium butternut squash, peeled and diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 can (14 oz) coconut milk
• 2 cups vegetable broth
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
2. Add minced garlic, curry powder, and cumin. Cook for another minute until fragrant.
3. Stir in the diced butternut squash, chickpeas, coconut milk, and vegetable broth. Bring to a simmer.
4. Cover and let the stew cook for about 20-25 minutes, or until the squash is tender.
5. Taste and season with salt and pepper as needed. Serve hot, garnished with fresh cilantro.

Butternut Squash and Sausage Bake

This Butternut Squash and Sausage Bake is a comforting and satisfying dish that brings together the sweetness of roasted squash and the savory flavor of sausage. The combination of these ingredients creates a delightful balance, making it perfect for a hearty meal any day of the week.

Not only is this recipe simple to make, but it also allows for flexibility with your favorite spices and herbs. It’s a one-pan wonder that’s easy to clean up, leaving you more time to enjoy your meal with family and friends.

Ingredients

• 1 medium butternut squash, peeled and diced
• 1 pound sausage (Italian or your choice), sliced
• 1 can diced tomatoes (14.5 ounces)
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large baking dish, combine the diced butternut squash, sliced sausage, chopped onion, and minced garlic.
3. Drizzle olive oil over the mixture and sprinkle with smoked paprika, salt, and black pepper. Toss everything until well coated.
4. Pour the can of diced tomatoes over the top without draining them.
5. Cover the dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 15-20 minutes, or until the squash is tender and the sausage is cooked through.
6. Garnish with fresh parsley before serving.

Butternut Squash Fritters with Yogurt Dip

These butternut squash fritters are a delightful addition to any lunch or dinner table. They bring a lovely sweetness from the squash, balanced by a light crunch from the frying. These fritters are not only simple to make but also packed with flavor, making them a hit with everyone.

The yogurt dip adds a refreshing touch that complements the fritters perfectly. It’s a fantastic dish that is as nutritious as it is tasty, making it an excellent choice for those seeking a healthy meal that doesn’t skimp on taste.

Ingredients

• 2 cups grated butternut squash
• 1/2 cup all-purpose flour
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 large egg
• 2 tablespoons fresh parsley, chopped
• 1/4 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon olive oil for frying

Instructions

1. Prepare the Fritter Mixture: In a large bowl, combine the grated butternut squash, flour, Parmesan cheese, paprika, garlic powder, salt, egg, and parsley. Mix until well combined. The mixture should be thick enough to hold its shape.
2. Heat the Oil: In a large skillet, heat olive oil over medium heat.
3. Fry the Fritters: Using a tablespoon, drop portions of the fritter mixture into the hot oil. Flatten slightly with a spatula and cook for about 4-5 minutes on each side, or until golden brown and crispy.
4. Make the Yogurt Dip: In a small bowl, mix together the Greek yogurt and lemon juice. Season with a pinch of salt if desired.
5. Serve: Enjoy the fritters warm with the yogurt dip on the side for dipping.

Butternut Squash and Lentil Buddha Bowl

This Butternut Squash and Lentil Buddha Bowl is a delightful mix of flavors and textures. It brings together the sweetness of roasted butternut squash with the hearty goodness of lentils, making it a satisfying option for lunch or dinner. The fresh herbs and crunchy toppings add a refreshing touch, making each bite enjoyable.

This recipe is straightforward to prepare, perfect for those busy weeknights. With simple ingredients and easy steps, you’ll have a nutritious meal on your table in no time. Plus, it’s versatile—feel free to swap in your favorite grains or greens!

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 cup lentils (green or brown), rinsed
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 cups fresh spinach or kale
• 1/4 cup pumpkin seeds
• Fresh cilantro, for garnish

Instructions

1. Preheat the oven to 400°F (200°C). On a baking sheet, toss the cubed butternut squash with 1 tablespoon of olive oil, smoked paprika, salt, and pepper. Roast for about 25-30 minutes or until tender.
2. In a pot, bring the vegetable broth to a boil. Add the lentils, reduce heat, and simmer for about 20-25 minutes until cooked but still firm. Drain any excess liquid.
3. In a large bowl, combine the roasted butternut squash, cooked lentils, and fresh spinach or kale. Drizzle with the remaining olive oil and toss to combine.
4. Serve in bowls, topped with pumpkin seeds and fresh cilantro for garnish.

Butternut Squash Pizza with Goat Cheese and Arugula

This butternut squash pizza combines the sweet, earthy flavors of roasted squash with tangy goat cheese and peppery arugula, creating a delightful meal that’s perfect for lunch or dinner. The balance of flavors is truly satisfying, making each bite a treat for the taste buds. Plus, it’s fairly simple to prepare, making it a great option for a quick weeknight meal or a relaxed weekend dinner with friends.

Pairing the caramelized butternut squash with creamy goat cheese elevates the dish, while fresh arugula adds a touch of brightness. This pizza not only looks stunning but also packs a healthy punch, allowing you to enjoy comfort food without the guilt!

Ingredients

• 1 pre-made pizza crust
• 2 cups butternut squash, diced
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1/2 cup marinara sauce
• 4 ounces goat cheese, crumbled
• 1 cup fresh arugula
• 1/4 teaspoon crushed red pepper flakes (optional)

Instructions

1. Preheat the oven to 425°F (220°C).
2. On a baking sheet, toss the diced butternut squash with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender and slightly caramelized.
3. While the squash is roasting, prepare the pizza crust according to package instructions. Spread marinara sauce evenly over the crust.
4. Once the squash is done, scatter it over the sauce, followed by crumbled goat cheese. If you like a bit of heat, sprinkle crushed red pepper flakes on top.
5. Bake the pizza in the preheated oven for 12-15 minutes, or until the crust is golden and the cheese is bubbly.
6. Remove from the oven and let cool for a minute. Top with fresh arugula before slicing and serving.

Butternut Squash Risotto with Parmesan

Butternut squash risotto is a creamy, comforting dish that’s perfect for lunch or dinner. The sweet, nutty flavor of the squash pairs beautifully with the rich creaminess of the risotto, creating a delightful balance. It’s a simple dish to make, requiring only a few ingredients and some patience as you stir the rice to achieve that perfect creamy texture.

This risotto not only tastes amazing but also offers a healthy dose of vitamins and fiber from the butternut squash. Whether you’re making it for family or entertaining friends, it’s sure to impress with its vibrant color and rich flavor.

Ingredients

• 1 medium butternut squash, peeled and diced
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup Arborio rice
• 4 cups vegetable stock, warmed
• 1/2 cup white wine (optional)
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh thyme or parsley for garnish

Instructions

1. Prepare the Squash: In a large pot, heat olive oil over medium heat. Add the diced butternut squash and cook until tender, about 10 minutes. Remove and set aside.
2. Sauté Aromatics: In the same pot, add the chopped onion and garlic. Sauté until translucent, about 5 minutes.
3. Toast the Rice: Stir in the Arborio rice and cook for 1-2 minutes, allowing the rice to toast slightly.
4. Add Liquid: Pour in the white wine (if using) and stir until absorbed. Gradually add warmed vegetable stock, one ladle at a time, stirring frequently until the liquid is absorbed before adding more.
5. Incorporate Squash: When the rice is creamy and al dente, stir in the cooked butternut squash and Parmesan cheese. Season with salt and pepper to taste.
6. Serve: Garnish with fresh thyme or parsley, and enjoy your delicious butternut squash risotto!