My Go-To Butternut Squash Recipes for Fall

Monday, Nov 20, 2023 | Coaches, Featured, Meals

My Go-To Butternut Squash Recipes for Fall

Hey there, foodie friends! Healthi Coach Delicia here! Today, I’m bringing you a game-changer in the world of guilt-free snacking – my Butternut Squash Fries! Crispy, flavorful, and oh-so-satisfying, these fries are the answer to my sweet potato cravings without the extra calories. Plus, they’re super easy to whip up and open to endless seasoning possibilities. But that’s not all – I’ve got another treat for you. I’m letting you in on a little secret that has become my favorite salad topper and go-to snack – Butternut Squash Seeds. Yes, those tiny treasures that usually end up in the compost have now become the star of the show in my kitchen. So, roll up your sleeves, save those seeds, and let’s embark on a crunchy journey together!


Butternut Squash Fries

Why Butternut Squash Fries?

You know those moments when you’re craving the crunch of sweet potato fries but want to keep things on the lighter side? Enter butternut squash, the unsung hero of fall veggies. It’s a nutrient-packed powerhouse that’s about to take your snacking game to a whole new level.


1 butternut squash

2 tablespoons olive oil

Salt, pepper, garlic powder, and thyme (to taste)

Optional: Feta cheese for that extra creamy goodness



Preheat the Oven: Let’s get things started by preheating your oven to a toasty 350°F (175°C). This sets the stage for the magic to come.

Prepare the Butternut Squash: Peel the butternut squash and cut it into fry-like strips. Remember, uniform cuts mean even cooking, so channel your inner kitchen perfectionist!

Seasoning Time: In a large bowl, toss your butternut squash fries with olive oil, salt, pepper, garlic powder, and thyme. Don’t be shy – this is where the flavor party begins! Feel free to experiment and swap out seasonings to match your taste buds.

Spread ‘Em Out: Lay those beautifully seasoned fries on a baking sheet, making sure they have some room to breathe. Crowded fries are sad fries, and we’re all about the happiness here.

Into the Oven: Pop your tray into the preheated oven and let the magic happen. Bake for about 30 minutes or until the fries are golden and crispy. (I personally like mine a little soft, so 30 minutes is perfect for me!) Keep an eye on them – you wouldn’t want these golden delights to turn into burnt offerings.

Serve and Sprinkle: Once they’ve reached that perfect level of crispiness, take them out and serve them hot. Now, here’s where you can get creative. Dip them in your favorite sauce or, for an extra dose of indulgence, sprinkle some feta cheese on top. Trust me; it’s worth it!


Why I Love This Recipe

Lighter on Calories: Butternut squash brings that sweet potato flavor without the added calories. Snack guilt-free, my friends!

Versatile Seasonings: The seasoning options are endless. One day you might crave a spicy kick, and the next, a savory herb blend. Customize away!

Easy and Quick: In just 30 minutes, you have a plate full of crispy, golden fries ready to be devoured. Perfect for those snack emergencies.

Dip or Sprinkle: Whether you’re a dipper or a sprinkler, these fries cater to your preferences. Try them with tzatziki, ketchup, or simply a sprinkle of your favorite cheese.


Butternut Squash Seeds

Why Butternut Squash Seeds?

You might be thinking, “Seeds from a squash? Really?” Absolutely! These little guys are a hidden gem, packed with flavor and the perfect crunchy bite for salads or quick snacking. Waste not, want not, right?


Butternut squash seeds

1 tablespoon olive oil

Salt, pepper, and chili powder (to taste)



Harvest the Seeds: After cleaning out your butternut squash, don’t toss those seeds! Give them a quick rinse to remove any remaining squash guts.

Dry Time: Spread the cleaned seeds on paper towels and let them air dry for a few hours. Patience is key here, but trust me, it’s worth it for that extra crunch.

Preheat the Oven: While the seeds are drying, preheat your oven to 325°F (163°C). We’re getting ready to turn these seeds into crunchy perfection.

Seasoning Magic: In a bowl, toss the dried seeds with olive oil, salt, pepper, and a generous pinch of chili powder. Adjust the seasoning to your taste preferences – you’re the boss of your snack kingdom!

Bake Away: Spread the seasoned seeds evenly on a baking sheet. Pop them into the preheated oven and let them bake for about 15 minutes. But here’s the crucial part: keep a close eye on them and give the tray a shake every now and then. We’re aiming for golden perfection, not burnt regrets.

Snack Time: Once they’ve reached that delightful golden hue, take them out and let them cool. Congratulations, you’ve just created a batch of Butternut Squash Seed perfection! Snack on them as is or sprinkle them atop your favorite salad for an extra crunchy kick.


Why I Adore This Recipe:

No Waste: It’s a fantastic way to make use of every part of the butternut squash, minimizing kitchen waste and maximizing flavor.

Versatility: These seeds are the chameleons of the kitchen. They can elevate your salad, become a crunchy topping for soup, or simply be enjoyed as a quick, guilt-free snack.

Easy Peasy: From cleaning to seasoning to baking, this recipe is as easy as it gets. Minimal effort, maximum deliciousness – my kind of cooking!

Customizable Flavors: Don’t be afraid to play with the seasonings. Feeling adventurous? Add a dash of cayenne for an extra kick or experiment with your favorite spice blend.


And there you have it, my friends – a double treat from my kitchen! My favorite butternut squash recipes from delicious squash fries that are a delightful alternative to traditional fries, to crunchy and flavorful seeds that are great by the handful or sprinkling atop your favorite dishes. No more wasted seeds or missing out on fries! These recipes are a great fall staple, and not to mention, they’re BITES friendly. Cheers to guilt-free snacking, the taste of fall, and happy taste buds!