Why Eat Butternut Squash

Butternut Squash is a great cold weather veggie that lasts months in a cold storage and if you have space, can be fun to grow. It can be sweet or savory and is super versatile. It is a little higher in calories compared to other veggies (I know it’s technically a fruit), and provides some protein, a good amount of carbs, and a lot of fiber at 7grams per cup. ⁠

Great source of Vitamin A

It is also loaded in vitamin A. In fact, 1 cup has more than 4 times your daily need. The good news is that vitamin A is fat soluble meaning our bodies can store it, so you can benefit from eating squash without having to eat it everyday! It is also a good source of other vitamins and minerals including the under consumed magnesium and potassium which have many health benefits for our muscles, bones, and blood pressure.

If Butternut squash seems scary, check out these simple recipes below to start incorporating more in your diet. ⁠

Instant Pot Lentil and Butternut Squash Soup⁠

Hearty, delicious, and super healthy! For the greens you can do spinach, kale, or arugula. I did arugula because that is what I had growing in my garden at the time. They cook down a lot, and are barely noticeable, but you can leave them if needed⁠
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 6


  • 2 tablespoons olive oil
  • 1 red onion
  • 3 cups butternut squash, chopped
  • 1 bell pepper
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon thyme
  • 1/4 teaspoon paprika
  • 1 teaspoon salt
  • 2 cups broth chicken or vegetable
  • 1 can lite coconut milk
  • 1 cup brown lentils
  • 3 cups leafy greens of choice optional


  • In an instant pot add olive oil and hit the “saute” button. Once the oil is heated add the onions and begin to cook.
  • Once the onions start to get tender, add your butternut squash and bell pepper. Celery also works well if you wanted to add that in (I just didn’t have any when I took this pic, but I have done that in the past). Stir the veggies making sure not the burn the bottom.
  • Add in the spices and continue to cook until the onions are translucent.
  • Next stir in the chicken broth and coconut milk being sure to scrap any browning from the bottom off (that were a lot of the flavor comes from). 
  • Stir in your lentils, place the lid on top and turn the dial to seal.⁠
  • Next cancel the saute and press the manual button. Select high pressure for 12 minutes. It will take a minute to heat up and seal off and then the timer will count down.
  • Once the 12 minutes is up do a quick release by gently turning the dial from seal to vent. (just a little bit at a time). Once venting is complete, remove the lid and stir in your leafy greens. 
  • Taste to see if you want additional salt and serve warm. ⁠


I love to meal prep this dish, it stores well in the fridge. If you would like you could top it with chopped nuts, crushed red pepper, avocado, or sour cream, but it is great on it’s own.

Butternut Fall Salad⁠

It doesn't get much better than this! I really enjoy this sweet and savor salad. One note it is low in protein, so serve with additional protein. Leftover turkey would be a great option! You could also add more carbs for a heftier meal. Quinoa pairs well. Or keep it as is and serve as a side salad. ⁠
Prep Time10 minutes
Cook Time0 minutes
Total Time10 minutes
Servings: 1


  • 2 cups arugula
  • 1/2 cup roasted butternut squash leftovers work well
  • 4-6 slices red onion more or less to taste
  • 1 slice bacon, cooked and crumbled optional
  • 1/4 cup pecans


  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon mustard
  • 1 teaspoon maple syrup
  • 1 sprinkle cinnamon
  • salt and pepper to taste


  • Mix together the ingredients for the dressing until smooth.
  • Assemble salad and drizzle with dressing.

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