This tutorial will teach you how to peel, seed, slice and roast butternut squash in a variety of ways. Save money by prepping this hard winter squash yourself, then toast the seeds for a crunchy salty snack!
In addition to a step-by-step photo tutorial, I have also provided a how-to video and links to some of my favorite butternut squash recipes below. I know that tough-skinned butternut squash might seem daunting at first, so I have also added some tips for those with limited arm strength. Cooking butternut squash is easier than you think!
With the fall season here, winter squash varieties line the produce shelves. Winter squash are different from summer squash (like zucchini and yellow crookneck)—the skin is hard and inedible, while the inside is firm and flavorful. Winter squash are allowed to mature on the vine, then stored for use in winter. Because of their tough outer shell they keep well for long periods of time. There are some squash that qualify as both summer and winter; 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.
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. Winter squash was prized by the Native Americans and early American settlers for its long shelf life. The most popular and widely available butternut squash is the Waltham Butternut, which was originally cultivated in Massachusetts.
Butternut squash is very nutritious. The flesh is full of vitamins A and C, and it has a naturally sweet flavor that really emerges when roasted. The seeds are packed with protein and heart-healthy fats. It’s a delicious seasonal squash that can be cooked in a variety of ways– baked or roasted, in a puree, in soups or stews, and as a sweet addition to other hearty winter dishes.
Preparing a hard-shelled butternut squash can seem intimidating, but it doesn’t have to be. I’ve given you a step-by-step tutorial below that will teach you everything you need to know. Doing the prep work yourself will save you a lot of money compared to buying the pre-peeled and diced variety, which can run you upwards of $5.99/lb at my local grocery store. Compare that to $1.49/lb for the whole squash variety, and you’ve got a very significant savings—the pre-cubed costs over four times more! Seems kinds of crazy, when you consider that peeling and dicing a whole squash should only take you around 10-15 minutes.
I’ve also shared instructions for roasting butternut squash seeds. They’re smaller and more tender than pumpkin seeds, and are every bit as delicious when roasted (in fact, I like them even better than pumpkin seeds!). When I was roasting pumpkin seeds last year, I learned a 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 the tip when toasting butternut squash seeds, and it works the same way. Thanks Elise!
From choosing to peeling to slicing to seeding to roasting, by the end of this tutorial you’ll be a butternut squash pro!
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Butternut Squash Recipe Ideas
Roasted Butternut Squash Gratin
Maple Cinnamon Roasted Butternut Squash
Roasted Butternut Squash with Sage and Pine Nuts
All About Butternut Squash - How to Peel, Seed and Prep
Ingredients
- 1 whole butternut squash (any size squash will work; 2 lb. squash = 6 servings)
You will also need
- A sturdy chef’s knife, cutting board, rubber mallet (optional, if needed), baking sheet
You may also need
- Olive oil, salt, pepper, minced garlic, seasonings of your choice
NOTES
How Much Butternut Squash Should I Buy?
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. Note: If your hands are not very strong, or you don’t have a sharp paring knife or serrated peeler, you can microwave the squash before you begin peeling to make the process easier. Pierce the squash a few times with a fork, then microwave for 2 minutes. This will soften the skin connection and make the peeling go faster.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 Roast Butternut Squash, Skin On
- There are two ways to roast butternut squash—skin on, and skin off. It’s easiest to roast 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, or 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 Peeled Butternut Squash
- The easiest way to roast squash that has already been peeled is to dice it into 1-inch 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.
- Roast the squash for 30-40 minutes, stirring once halfway through cooking, till 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 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!
Nutrition
Great post & most helpful instructions! My busy daughter crock pots a whole squash when mashing or making soup.
I bought a butternut squash, so they told me it was at the market and it has a long neck. Is it still a butternut squash or do I need to buy one that looks more like your picture to make butternut squash ravioli and soup?
Kathy, without seeing a picture of your squash I can’t be certain, but some do have necks so if it has pale beige skin and they told you it’s a butternut you are probably ok.
Does anyone know why cutting butternut squash would cause my hands to swell, burn and peel? I’ve read it’s an allergic reaction or that the squash isn’t ripe? I have had it on my counter for 2 weeks and it seemed ripe enough. This is the 2nd butternut squash I have ever cut in my life and has happened both times. Am I the only one??
Hi Aubrey, Tori’s assistant Ashley here. I think this is a fairly common reaction to butternut squash, though I’m not sure what causes it. It may be helpful to ask your doctor.
yes, it happens to me. There is a layer just between the skin and flesh – the “white” slick part that does this. It goes away in a day or two. Wear gloves!
I was given a squash by my neighboring gardener. I think it is a butternut but seems very long. About 2 foot in length, flesh tone. Would post picture but do not know how. I would really like to try the recipe.
hi how long can roasted butternut squash last in the fridge? Thank you!
I have read that “Libby’s Pumpkin Pie Mix,” is made using butternut squash. Has anyone used fresh baked butternut squash for their pumpkin pies?
I always use butternut squash for my “pumpkin pies”. It’s delicious
So where are the instructions on how to peel, seed and prep a butternut squash? There is nothing here, no link, no instructions, no video. Please post the instructions asap.
Thank you!
Hi Kristin! We just updated our recipe input system, and for some reason this post wasn’t showing properly. I just reposted and I can see it now on my end, please let me know if you are still having difficulty!
I️ think it’s just further down than you think. Scroll down osst the first recipes and see if you don’t find it. Had the same thought first time.
I’ve just started experimenting in the kitchen recently. I’m recently disabled and find cooking a great way to pass the time. I’m really not that good of a chef. I find it easier and better tasting if I follow a recipe. Therefor I owe you many thanks for what you do. I do need a serrated peeler so I’m going to buy one through your linked website as a small way to say thanks.
Thanks Brian, I appreciate that!
howdy, i’ve done the microwave (2 minutes on full power then flip pierced whole squash over & zap another 2 minutes) and then skin & cube method twice now and all is good in this world! what is the origin of butternut squash?! nevermind Tori, i’ll goggle it, haha! mrd.
My first time making butternut squash and roasting the seeds. It was delicious! Thank you for the great tutorial.
What does the Hard HULL of the butternut Squash consist of? My dog grabbed some and ate it. Is the HULL safe, does it have vitamins, what’s In the Hull? 🙂
Hi Shirley, Tori’s assistant Ashley here. I’m not quite sure what you’re referring to as the hull. There’s the skin, the flesh of the squash and the inner seeds. You’d need to consult a veterinarian to see if it’s safe for dogs to eat.
Hull is the outside of she’ll of something. Ie the skin
Can you cook butternut squash whole in the oven then cut it open after its cook and take the seeds out
Yes, this is how I do it so that I don’t have to fight with peeling and cutting while raw. Make sure you pierce with a fork to let out steam. Let it cool after baking before trying to handle. I mash my squash so I finish cooking on the stove top with a little water or broth – then mash and add butter, cream, blend well – serve.
The worst part is scraping the seeds out with a metal spoon – the slippery strings are difficult to loosen – is my metal spoon just not sharp enough???
I use a grapefruit spoon with a serrated edge to remove seeds and the strings.
I found that my roasted butternut squash cubes were not sweet at all. Does this mean that my squash was under ripe?
Interesting. It might mean that. Batches will vary in sweetness, but I’ve never had one that wasn’t sweet at all.
They are nutrient shy if not sweet. The wrong fertilizer or not enough to cover all they need to taste their amazing best.
Quick question- I had leftover butternut squash last week and didn’t know what to do with it, so I pureed it and then froze it in ice cube trays. My thought was that I’d go back and make soup out of it; however, every soup recipe says I need to roast the squash prior to pureeing it. Is there anything I can do with raw pureed butternut squash?? :-/
You don’t need to roast it– just steam until tender, then proceed with any soup recipe you like 🙂 the roasting will bring out a bit more flavor, but it’s not required to cook it.
I recently smashed my leftovers up with cumin and put them in quesadillas. Also made an on the fly gluten free pizza crust with it before. 🙂
Can the seeds, prior to roasting, be frozen? This way, many seeds can be available for ‘mass’ preparation instead of just 1/3 cup at a time? Thank you.
Hi Yvonne, Tori’s assistant Ashley here! Yes, you can freeze the seeds until you have a good amount that you’re ready to roast.
Need to know how long does baked, pureed, butternut squash last, b/4 going bad, in the fridge? I really don’t want to freeze it. It’s for making pumpkin pies. I’ve not added any other ingredients to it. I thank you for responding (in future). Ciao!
Hi, Tori’s assistant Ashley here! You can keep the puree in the refrigerator for up to three days, otherwise it should be kept in the freezer and left to thaw in the refrigerator overnight when you are ready to use. Hope this helps!
Thanks for excellent instructions.
We are preparing our cubed butternut for Thanksgiving before we travel. Will it discolor or is there something to coat t with like citrus on apples?
Hi Cindy, Tori’s assistant Ashley here. Sorry for the late reply. I’ve never noticed that butternut squash loses its color after being cut, so as long as you keep it covered and chilled until ready to use you should be fine.
EXTREMELY helpful tutorial.
I’m making a “Crispy Butternut Squash with Bacon over Spinach” for Thanksgiving. The author states to roast the peeled, cubed squash in the oven at 425 for 20-25 minutes until “crispy”. I would think the moisture in the squash would keep it from crisping up.
Can butternut get crisp??
Many Thanks.
D. Schilling