How to Cook Butternut Squash


Wondering how to cook butternut squash? Don’t be intimidated! It’s a lot easier to peel, cut and roast butternut squash than it seems! Learn how with step-by-step instructions here.

Butternut Squash – The Low Down

Did you know that butternut squash is actually a fruit?! Yup, thanks to those lovely little seeds in the middle, this commonly called vegetable is actually a fruit.

What does butternut squash taste like?

Butternut squash has the texture of a roasted sweet potato but a bit softer. It tastes nutty, earthy, and delicious!

Butternut squash nutrition

1 serving of butternut squash Is 1 cup, cubed.

Is butternut squash a bad carb? Yup, you’ll see that as a top question on Google when people search butternut squash. It is not a bad carb. Just like anything you eat, eat butternut squash in moderation. It is fiber rich and packed with vitamins and minerals!

Everything You Need to Cook Butternut Squash

We get questions about butternut squash ALL the time. Everything from how to cook butternut squash, to how to peel butternut squash, to how to cut butternut squash. It’s clear that you guys LOVE the flavor of butternut squash, but are really intimidated by how to prepare it.

We thought we’d break this down for ya step-by-step. You’ll be on your way to delicious butternut squash success in no time at all.

Do I have to chop butternut squash before I roast it?

No, you can cook your butternut squash just by halving the squash (like in this Instant Pot butternut squash recipe). However, I like to chop before I roast for many reasons.

We prefer to chop the squash first so it is perfectly cooked and caramelized. Who loves mushy squash? Roasted squash tends to be the best method for al dente squash.

Why do i need a sharp knife to cook butternut squash?

I listed sharp knife as the first ingredient because this is VERY important. While there are many ways to cut butternut squash and cook with butternut squash, this recipe has you chop your squash pre-roasting and a sharp knife is crucial.

Don’t have time to chop?

If you’re in a bit of a rush to make roasted butternut squash, feel free to buy pre-cut squash at the grocery store! They are all ready for you to toss on the baking sheet!

Can I use frozen butternut squash cubes?

We do not recommend buying frozen butternut squash for this recipe! It will turn out a bit mushy! However, feel free to use frozen butternut squash for this butternut squash soup!

Step ONE: How to Peel Butternut Squash

Okay, so first things first, you are going to want to peel the skin off your butternut squash.

You can use a simple vegetable peeler or knife for this. We prefer a vegetable peeler for safety reasons. We have also found that it’s relatively easy to get in a groove peeling around the squash and removing the perfect amount of butternut squash skin without wasting some of the delicious squash.

There really is no right or wrong way to peel a butternut squash. We like to hold one end and go AWAY from our body for safety reasons. Go all the way around the squash and peel until all skill is gone.

Step TWO: How to Cut Butternut Squash

The hardest part step when cooking butter nut squash is cutting the squash in half. You’re going to need to use some elbow power and a really sharp knife for this and don’t be afraid to give it all your might!

Once cut in half (longways, so the sides mirror each other) you can remove all of the seeds from the inside.

From here you can cut the butternut squash into cubes.

The one thing to make sure of when dicing up your butternut squash is the size of your cubes. You can cut them to your preference, but try and get them all around the same size. That way, they will cook evenly.

save the seeds!

When you are scooping out the innards of the butternut squash, save the seeds and roast then for a snack!

Step THREE: How to Roast Butternut Squash

Once the butternut squash is cut into cubes, it’s time to oil them up with some olive oil (or any oil of your preference) and season them up!

Our rule of thumb is starting with salt and pepper and then deviate from there, depending on what you’re making and what flavor you’re looking for!

In these photos specifically, we used a little cumin and cinnamon #yesplease, but feel free to get creative!

Seasoning Ideas

Feel free to use any fun spice mixes to jazz up your squash!

Roasting Instructions

  1. From there, preheat your oven to 400ºF.
  2. Then, place the pan in the oven and roast for 25-30 minutes.
  3. Toss the roasted butternut squash cubes halfway through the bake time, so that everything bakes evenly and the edges of your roasted butternut squash are golden brown and a bit crispy.

How to Cook Butternut Squash

Wondering how to cook butternut squash? Don’t be intimidated! It’s a lot easier to peel, cut and roast butternut squash than it seems! Learn how with step-by-step instructions here.

Prep: 20 minutesCook: 30 minutesTotal: 50 minutes

Fat 10 Carbs 16 Protein 1

Yield 4 servings 1x


  • 1 large butternut squash (4 cups cubed)
  • 24 tablespoons olive oil
  • salt and pepper, to taste


  1. First, preheat oven to 400ºF.
  2. Then, use a vegetable peeler to peel your butternut squash.
  3. Use an extremely sharp knife to cut your butternut squash in half, hotdog style. Don’t be afraid to put a little muscle into this!
  4. Once cut in half, use a spoon to remove any seeds and flesh from the inside.
  5. Then, cut away! We like to chop our butternut squash into bite-sized pieces so that it cooks faster. Make sure all pieces are cut to approximately the same size so that they bake evenly.
  6. Drizzle on olive oil and season with salt, pepper, and any other spices your heart desires.
  7. Toss with your hands and then place in oven.
  8. Roast for 25-30 minutes, tossing halfway.

Nutrition Facts

Serving Size: 1/4 recipe Calories: 153 Sugar: 3 Fat: 10 Carbohydrates: 16 Fiber: 3 Protein: 1

Author: Lee HershCategory: SidesMethod: OvenCuisine: American

Keywords: butternut squash

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