This tutorial will teach you how to cook butternut squash in a variety of ways. Learn how to roast butternut squash, including tips for how to peel butternut squash (it’s easier than you think!). Save money by preparing this hard winter squash yourself. I’ll show you how to make a tender whole roasted butternut squash, as well as how to roast cubed squash. Likewise, I’ll teach you how to toast butternut squash seeds for a crunchy, salty snack. I have also provided a how-to video and links to some of the best butternut squash recipes below. Tough-skinned butternut squash might seem daunting at first, so I have added some tips for those with limited arm strength. Trust me, learning how to cook butternut squash is easier than you think!
What is butternut squash?
Butternut squash is one of my favorite winter squash varieties. It belongs to a species known as C. moschata., a group of squash that also includes the Winter Crookneck, the Cushawsome, and some varieties of pumpkin. Butternut squash, like all squash, has ancestry in North America. Archaeological evidence suggests that squash may have first been cultivated on the isthmus between North America and South America (known as Mesoamerica) around 10,000 years ago.
Squash was one of the three main crops planted by Native Americans, known as the “Three Sisters”– maize (corn), beans, and squash. Native Americans and early American settlers prized butternut squash for its long shelf life. The most popular and widely available butternut squash is the Waltham Butternut, which was originally cultivated in Massachusetts.
In fall and throughout the cold weather months, winter squash varieties like butternut squash line the produce shelves. Winter squashes are different from summer squashes (like zucchini and yellow crookneck)—the skin is hard and inedible, while the inside is firm and flavorful. Winter squashes mature on the vine. Because of their tough outer shell, they keep well for long periods of time. Consequently, storing them in winter is easy. There are some squashes that qualify as both summer and winter squashes. When harvested early, they are summer squash, but if left to mature on the vine, they develop a hard outer shell and become winter squash.
How do you prepare butternut squash?
Butternut squash can be prepared in a variety of ways – by steaming, boiling, baking, or roasting. The most delicious results come from roasting. I have outlined several different ways to bake or roast a butternut squash in this post, including roasting a whole squash, as well as cooking cubed squash pieces. From choosing to peeling to slicing to seeding to roasting, by the end of this tutorial you’ll be a butternut squash pro.
Is butternut squash healthy?
Butternut squash is very healthy and nutritious. The flesh is full of vitamins A and C, and it has a naturally sweet flavor that really emerges when roasted. Additionally, the seeds contain protein and heart-healthy fats. It’s a delicious seasonal squash. And when you learn how to roast butternut squash, you’ll be hooked! It’s so easy, tasty, and versatile. You can use butternut squash in soups or stews, as well as other hearty winter dishes. The first step is learning how to prepare it. And the second step is learning some great butternut squash recipes. I’ve got you covered on both fronts!
Can you eat butternut squash seeds?
Short answer – yes! I’ve shared instructions for how to roast butternut squash seeds in this recipe. They’re smaller and more tender than pumpkin seeds, and are every bit as delicious when roasted (in fact, I like them even better!).
When I learned to roast pumpkin seeds, I discovered an awesome tip from Elise Bauer at Simply Recipes—boil the seeds for ten minutes in salted water before roasting. This extra step really helps the shells toast up crisp, and it also makes the seeds more digestible. I’ve used this tip when toasting butternut squash seeds, and it works the same way. Thanks Elise!
Check out more butternut squash FAQ’s here, or scroll down to the cooking tutorial below. Happy butternut squashing!
Butternut Squash FAQ’s
It depends on how you want to cook it, and what texture you want to achieve. Butternut squash skin is edible, but its texture can be tough or papery after cooking. For most recipes, peeling the butternut squash is preferred – that is why I have shared how to peel a butternut squash in this post. For butternut squash soups and stews, it is generally best to remove the skin. If you want to keep the skin on your roasted butternut squash, you may do so – just know that the texture may be less than desirable.
Preparing a hard-shelled butternut squash can seem intimidating, but it doesn’t have to be. All you need is a serrated peeler or paring knife, and a chef’s knife for slicing. Doing this prep work yourself will save you a lot of money compared to buying the pre-peeled and diced variety. Buying a whole squash will give you a very significant savings—the pre-cubed costs over four times more. Peeling and dicing a whole squash should only take around 10 to 15 minutes. And the effort is so worth it! Peeled butternut squash is a key part of recipes like my Jeweled Black Rice Salad or my Butternut Squash and Crispy Kale Bake.
Peeling butternut squash is easier than you think! While these hard-skinned winter squash may seem difficult to peel, there is a trick to it. In this post I show you how to remove the skin with a peeler or paring knife. I’ll also show you a quick tip for peeling it more easily – with just 2 minutes in the microwave, you’ll become a butternut squash peeling pro!
Mature butternut squash comes in sizes ranging from 1 to 5 lbs. The average butternut squash will be around 2 to 3 lbs. After peeling and seeding, your squash will lose 2-3 oz of weight. For example, a 3 lb squash will yield about 2 lbs 13 oz of flesh. This is helpful to know for recipes that call for a certain amount of diced, peeled squash—if your recipe calls for 2 lbs of diced squash, you’ll want to look for a squash that is around 2 lbs, 3 oz in weight.
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How to Cook Butternut Squash
Ingredients
- 1 whole butternut squash (any size squash will work; 2 pounds of squash equals 6 servings)
You will also need
- A sturdy chef’s knife, cutting board, rubber mallet (optional, if needed), baking sheet
You may also need
- Extra virgin olive oil, salt, black pepper, minced garlic, seasonings of your choice
NOTES
Instructions
How to Choose Butternut Squash
- Butternut squash is seasonal. In the U.S., the best time to buy ripe local squash is September through October. It may be available at other times throughout the year as an import. Look for butternut squash with a solid beige color, without any deep cuts or bruises. A little surface scratching is normal. Choose squash that feels heavy for its size. Avoid squash with brown patches or punctures, which can introduce bacteria and mold. Butternut squash will keep in a cool, dark part of your kitchen for several weeks– it does not need to be refrigerated.
How to Peel and Seed Butternut Squash
- Slice off the stem and bottom ends of the squash, so that both ends are flat.
- Slice the squash in half, just where the thinner end begins to widen around the middle.
- Turn each half so that a flat end rests against the cutting board. Use a sharp serrated peeler or paring knife to peel off the skin in downward strokes.
- You will notice light green lines emerging beneath the skin as you peel. You want to make sure to peel all of those green lines away from the squash—they can be tough and fibrous. The squash isn’t completely peeled till all of those green lines have disappeared and the orange flesh remains.
- Once both halves of the squash are peeled, slice the fatter half lengthwise. Scoop out the seeds with a metal spoon. Reserve those seeds… they are absolutely delicious when roasted! (instructions below)
- Now you have three sections of peeled squash, which you can slice or dice depending on your preference.
- I usually dice the squash into 1-inch cubes, which helps it to cook faster and more evenly.
How to Make Whole Roasted Butternut Squash
- There are two ways to roast butternut squash—skin on, and skin off. It’s easiest to roast a whole butternut squash skin on, that way you don’t need to deal with peeling. This method words best if you are planning to make a butternut squash puree like this Maple Butternut Squash Puree, or if you simply want to scoop out the cooked flesh and you’re not worried about the presentation. To roast skin on, preheat oven to 400 degrees F. Slice off the stem and bottom ends of the squash so that both ends are flat.
- Set the squash on a cutting board with the widest cut end flat against the board. Use a heavy chef’s knife to cut the squash from top to bottom, slicing it in half vertically. This may be difficult depending on how strong or sharp your knife is, or how big and thick your squash is. Take your time. If you encounter some resistance, you can tap downward on either end of your knife blade with a rubber mallet to slowly move it along. If you've pre-microwaved your squash, the slicing should be easier.Once you’ve sliced the squash in half, scoop out the seeds with a metal spoon. Reserve them for roasting, if desired.
- Brush the cut surfaces of the squash with olive oil.
- Place the squash halves cut side down onto a baking sheet.
- Roast the squash for about 1 hour, turning the sheet once halfway through cooking. Start checking for doneness around 45 minutes—smaller squash will cook faster. It will take a full hour or longer to cook a 3 pound squash.The squash is done when the flesh is tender all the way through to the skin. The outer beige skin will be slightly blistered and browned. The inner flesh will be dark orange, soft, and caramelized around the edges.
How to Roast Butternut Squash, Peeled
- The easiest way to roast squash that has already been peeled is to dice it into 1-inch squash cubes. The smaller size will help the squash to roast more evenly.
- Preheat oven to 400 degrees F. Place the cubes into a large mixing bowl and toss with 1-2 tbsp olive oil (I use about 2 tbsp for a 3 lb. squash). You can also toss it with minced garlic, if you’d like.Spread the squash out evenly across 1 or 2 baking sheets. I like to line the tray with a silpat for easy cleanup. Sprinkle the squash with salt, pepper, and any other seasonings you like. For more delicious ideas, check out my caramelized Maple Roasted Butternut Squash recipe.
- Roast the squash for 30-40 minutes, stirring once halfway through cooking, until the largest pieces of squash are fork tender.
How to Roast Butternut Squash Seeds
- A 3 lb squash will produce about 1/3 cup of cleaned seeds. Preheat oven to 325 degrees F. Place seeds and pulp into a mixing bowl. Cover the seeds with water. Use your fingers to separate seeds from the fibrous butternut squash threads. It is easiest to do this underwater.Drain the seeds in a colander. Pick through the seeds and discard the loose orange squash threads.
- Bring 1 quart of water and 1 tsp of salt to a boil. Add the seeds (up to 2 cups of seeds per quart of water) and boil for 10 minutes.
- Drain the seeds in a colander and pat dry with a paper towel or towel. A few seeds will stick to the towel as you dry, just use your fingers to brush them back into the colander. Pour the seeds into a mixing bowl and toss them with a little olive oil or melted butter. I use about 1 tsp of olive oil or 2 tsp of melted butter per 1 cup of seeds.
- Spread the seeds out in a single layer onto a baking sheet. Season with salt and any other seasonings or spices you like. Smoked paprika, cinnamon-sugar, nutmeg, chili powder, or cayenne (spicy!) will all work well. I prefer my seeds simple, with a generous sprinkling of salt.
- Toast the seeds in the oven for about 20 minutes, watching carefully to make sure they don’t burn. They won’t change color much (if they turn too brown they’ll be over-done), so the best way to check for doneness is to taste them. I’ve found that once I hear a few seeds “pop” like popcorn in the oven, that’s the perfect time to take them out. Don’t let them stay in much longer after that first “pop,” or you risk burning them.
- The seeds end up crispy and delicious, with a flavor similar to fresh popcorn. Delish!
Katie says
Awesome!!! Thanks so much! I love using butternut squash but I battle peeling it every time…and I always feel wasteful tossing out the seeds.
randi says
I cut finished cutting it and also cut a spaghetti squash later with it and it did work better for me, so I’m not sure. They are both kitchen aid knives that came in my knife block. So, I think it really was the knife. Normally I put the knife in the squash then slam it on the counter and the squash breaks in two. It didn’t work so well this time.
Liz says
lol…. I so understand that!
Randi says
I was working on a butternut squash today (I was having issues and got the knife stuck in it lol) and my hubby came up behind me, grabbed a serrated knife and VOILA… it cut like butter. Just a hint I discovered for those of us with not-so-adequate knives at our disposal 🙂
Max Schoenholtz says
I’m just wondering if it cut easier for him because he’s a dude? (My nickname is Max, shorter than Maxine lol.)
I just wanted to point out something about knives, though. Especially when preparing the harder vegetables such as squashes and root vegetables, it’s very important to make sure your knife is as sharp as it can be. Cutting with a dull knife is very dangerous. You tend to use more or too much force which can cause the knife or your grip to slip, and even a dull knife can cut human skin.
Also it’s very important to not use a thin knife. I have a set of knives that are serrated and very sharp, but their blades are so thin, that the only thing I can cut with them are tomatoes. Even cutting an onion, the blade skewed to one side and it startled me. Maybe they’ll make good steak knives o.O
Frances Gold says
this works! just the way i cooked it couple weeks ago, so looks like there’s not too much new with butternut prep. I scooped out the pulp, added about 1/4 cup butter, 1 tblsp. brown sugar. Oh so good, it needs no improvement. is only $1.29 each at our economy grocery Aldi’s!
Anne Stabile says
Hi, Tori,
Was wondering if same method for squash seeds will work for pumpkin seeds? I always try to roast pumpkin seeds, but they are never edible because of the fibrousness. Thanks for the great tutorial, btw. And the roasted squash recipe on the other page. Love the Shiksa!
Tori Avey says
Thanks Anne! Yes, they’ll be nice and crispy, much better after roasting. Thanks to Elise at Simply Recipes for this tip!
jackie h. says
This Is A Great Post! Very Easy To Read, And I Love The Pictures! I’m Roasting A squash Tonight! Blessings!
Courtney says
This is a fabulous post. I went looking for a post on roasting butternut squash seeds and I am thrilled to have randomly clicked this link first. Thanks for being so thorough and helpful!
Bob says
Thanks, Tori … that purée looks delicious, and anything with maple syrup is a hit with me. Every year I help a friend make maple syrup; this past March we produced about 175 litres. If you were closer I’d drop one off to you!! Thanks again … regards … Bob
Bob says
Hi, Tori: Quick question – can the cubed squash also be boiled and then mashed as you would turnip, etc.? If so, would it appropriate to add butter … and perhaps brown sugar?
Tori Avey says
Absolutely Bob! Here is a sweetened puree I make that is always a hit: https://toriavey.com/toris-kitchen/2012/11/maple-butternut-squash-puree/
Caroline says
Thank you so much for the tutorial, I have a butternut squash curry to make and had no idea how to tackle the squash 🙂
Trish says
Sorry, Tori – I didn’t make it clear that the recipe is for stuffed butternut squash – hence needing to keep the skin whole!! Seems like it is a recipe that is too dangerous to follow (although my rather unsuccessful ‘scooping’ did result in a yummy dinner!) 🙁
Tori Avey says
Ahh! Sorry Trish, I misunderstood. In that case, if you are only scraping out a part of the flesh, try using a melon baller or a vegetable corer tool. it will probably be the easiest way to do this. Good luck! And glad the recipe was tasty 🙂
Trish says
Great tutorial! However, 2 questions:
1. My recipe calls for me to ‘scoop out the flesh of the RAW squash…..virtually impossible without damaging the skin! Do you have any techniques for that? I was wondering about doing the microwave for a couple of minutes beforehand…but would that cook the flesh?
2. Do you have any ideas how many calories the roasted seeds have?
Tori Avey says
Hi Trish! Rather than “scooping out” the raw flesh (which isn’t really possible, and would be a dangerous process if you’re using a sharp knife), I would peel the squash and seed it instead using the instructions above. Basically you need to separate the flesh from the skin; using the peeling techniques I described above will get you the same result as “scooping” out the flesh. I do not know how many calories the roasted seeds have, but there are many nutritional calculators online that might have the info. Glad you enjoyed the tutorial!
Laurie Fritts says
Thank you for the clear instructions. I was staring at this big squash trying to figure out how the heck to peel it . . . your article was very informative. I’m making a pasta tonight with roasted squash, golden potatoes, red onions and sauteed tomatoes, garlic and basil over whole grain brown rice spaghetti . Even though fall brings a ton of rain to us in Seattle, it also brings great cooking opportunities! Roasted veggies are my fav!
Tori Avey says
I love fall veggies too Laurie!
Max Schoenholtz says
I found your how-to on peeling and de-seeding a butternut squash, and may I compliment you on the clear photos and concise instructions? I was able to prep my squash easily! I then went on to the seeds, which are now in the oven smelling heavenly – just the thing to garnish my Butternut Squash Tomato Soup – if I can keep from snacking them all up lol.
Tori Avey says
The seeds are addictive!!
Arlen says
I just started a bland diet due to gallbladder problems and I can only eat baked, boiled food, tonight I wanted to try for the first time butternut squash and all your tips by step by step are so helpful, know I’m so confident that I’ll keep the seeds for later.
Carol Cannon says
For those of you who are not able to buy the high dollar knives… Don’t panic. I bought a big chefs knife at GoodWill about 15 years ago for $2.00…. Turns out it was one of the High Dollar knives… Still using it today. My Mom had an old steel knife that had to be sharpened about every third time she used it. She was a fabulous cook. Also…. I refuse to pay big dollars for a “NAME”. My suggestion is… Buy the best knife you can afford and have a marvelously good time in your kitchen.
Tori Avey says
Great tip on Goodwill Carol! I never would have thought to check there.
Christina says
Someone gifted me a butternut squash that’s around 5 lbs. What’s the best way to prepare it so it can be frozen?
Tori Avey says
Hi Christina– if it were me I would peel, seed, and chop into 1-inch chunks, then place in a freezer bag and freeze. Butternut squash chunks can be used in a variety of recipes– soups, stews, etc.– or cooked and made into a puree for pies, etc.
Mary says
I have made lots of “Pumpkin” Pies out of Butternut squash. We actually liked them better. The texture and taste was wonderful.
Thanks for the info on how and when to harvest. This is my first time to grow them.
Tori Avey says
Lucky you having them in the garden Mary! It is my goal next year to start a real garden and grow some serious veggies. 🙂
Mary Haga says
For years I have grown and used butternuts to make “sweet potatoe” caseroles. My easy method is to simply place the whole butternuts on aluminum foil and bake until soft, split lengthwise and remove the pulp and seeds. No sharp knife necessary.
Jan says
I tried roasting butternuts last year without cutting, peeling and seeding and loved the finished product. So much easier! Scoop out the seeds, then scoop out the meat all the way up to the skin and leave the green fibrous part alone. I have always used a grapefruit spoon to scrape out the seed from any vegetable – squash, pumpkin, cukes, melon – the serrated edges are perfect because they “grab” the stringy flesh that holds the seeds.
Abraham says
This is a meaningful lecture i have been looking for. I have some waiting and i am right on my way to bake butternuts. Many thanks.
Tori Avey says
Enjoy Abraham!