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Photo:Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Breanna Ghazali
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Breanna Ghazali
Active Time:10 minsTotal Time:10 minsServings:6Jump to Nutrition Facts
Active Time:10 minsTotal Time:10 minsServings:6
Active Time:10 mins
Active Time:
10 mins
Total Time:10 mins
Total Time:
Servings:6
Servings:
6
Jump to Nutrition Facts
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Butternut squashis one of the most beloved and versatile winter squash. As a former line cook, I’vemashed itwith butter and spices, finely diced it forrisotto, cut thick planks for miso-glazed steaks, and sliced wedges for roasted squash with crispy sage. Prepping it, however, can be an anxiety-inducing experience for many home cooks.
Those bulky, awkwardly shaped squash are responsible for a lot of frustrating nicks and cuts. That is because butternut squash, like all winter squash, is incredibly dense and has thick skin.
If you can learn how to properly, andsafely, prepare a butternut squash, you’ll have plenty of delicious culinary options available.
With a mellow, nutty and sweet flavor, butternut squash is perhaps best known as the base of a creamysoup. But it has so much more to offer than soup. When roasted, it has a complex flavor and tender texture, perfect for topping awarm fall salad. You can cook it in anair fryer,slow cooker,electric pressure cooker,steamerorskillet. All you need is a sharp knife, a sturdy cutting board, a vegetable peeler and a kitchen towel, plus a little know-how.
How to Choose a Butternut Squash
First things first: you need to choose a good-quality butternut squash. Choosing a winter squash is like picking out just about any other vegetable (botanically speaking, butternut squash is a fruit, but for our purposes, it’s a vegetable). It should be heavy for its size, typically at least a couple of pounds. The skin should be relatively smooth and dark beige in color without any blemishes, cuts or green spots. If you tap the bulb end of the squash, it should sound a bit hollow.
Butternut squash are a staplelong-term storagevegetable. They are typically left to cure for several weeks or a couple months. This hardens the skin, allowing them to be stored in a cool, dark place for about two months. Once cut, however, store the squash in an airtight container in the refrigerator for up to seven days.
Is Butternut Squash Healthy?
How to Prep Butternut Squash
Now that we’ve established that butternut squash is not only delicious and versatile but also quite healthy, we need to know how to work with it. First, determine whether you want to peel the squash. Fun fact: did you know you caneat the skin of most winter squash? If you plan to eat the skin, know that the texture will be a bit chewy, making for a less pleasant experience if mashed. However, you can also leave the skin on and remove it after cooking—this is especially true when roasting squash halves.
How to Peel Butternut Squash
How to Remove the Seeds from Butternut Squash
Regardless of whether you decide to peel the squash or leave the skin on, you should remove the seeds.
Step 1
Lay the squash on its side on a sturdy cutting board. Trim off both ends and peel, if desired.
Step 2
Cut the squash in half lengthwise.
Step 3
Cut through each squash half just above the bulb to separate the neck from the bulb.
Alternatively, you can cut the squash crosswise first and then halve the bulb and the neck.
Use a metal spoon to scoop out the fibrous strands and seeds. Don’t toss those seeds in the compost, as they aredelicious roastedlike pumpkin seeds, but do discard the fibrous strands.
How to Dice or Cube Butternut Squash
Diced or cubed butternut squash is ideal anytime you want tender, bite-size pieces of squash, such as for asaladtopping,tacofilling orvegetarian chilibase.
Cut the peeled and seeded bulb halves into small strips, ¼- to ½-inch thick, and cut each strip into bite-size pieces.
Stand the neck pieces upright, then carefully cut them into long planks. Cut each plank into ¼- to ½-inch-wide strips, then cut each strip into bite-size pieces.
How to Cut Butternut Squash into Wedges
Butternut squash wedges are perfect for roasting with the classics: brown sugar and sage. You can peel the squash, if desired, or leave the skin intact.
After peeling and seeding the squash, separate the bulb and the neck. Lay each bulb half on the cutting board with the rounded side on the board. Cut each piece in half, then cut each half in half again. (Depending on how big you want the wedges, you may want to cut each quarter in half again).
NoteIt may seem counterintuitive to not place the flat side (cut side) face down on the cutting board, but I find there is less room for danger when the rounded side is face down instead.
Note
It may seem counterintuitive to not place the flat side (cut side) face down on the cutting board, but I find there is less room for danger when the rounded side is face down instead.
To use the neck, cut it in half lengthwise, then cut each half into equal-size planks or wedges.
How to Cut Butternut Squash into Steaks
Cutting butternut squash into long, moderately thick planks makes steak-like portions, ideal forroasting at high heat.
Trim off the stem, then cut the squash crosswise just above the bulb.
Stand the neck upright on a sturdy cutting board and cut in half lengthwise.
Cut each half lengthwise to create ¾- to 1-inch-thick planks. If desired, use a vegetable peeler to remove the skin. Be sure to use a kitchen towel if the squash feels slippery. Square off the edges of each steak, if desired.
NoteYou can reserve the bulbs and any trimmings for another use or dice and cook them separately.
You can reserve the bulbs and any trimmings for another use or dice and cook them separately.
Cook Mode(Keep screen awake)Ingredients1mediumbutternut squash(about 2½ pounds)
Cook Mode(Keep screen awake)
Ingredients
1mediumbutternut squash(about 2½ pounds)
DirectionsTo dice butternut squash:Lay the squash on its side on a sturdy cutting board. Trim off both ends and peel, if desired. Cut the squash in half lengthwise and scoop out the seeds. Cut through each squash half just above the bulb to separate the neck from the bulb. Alternatively, you can cut the squash crosswise first and then halve the bulb and the neck. Cut the bulb halves into small strips, ¼- to ½-inch thick, and cut each strip into bite-size pieces. Stand the neck pieces upright, then carefully cut them into long planks. Cut each plank into ¼- to ½-inch-wide strips, then cut each strip into bite-size pieces.To cut a butternut squash into wedges:Lay the squash on its side and cut crosswise just above the bulb. Cut the bulb in half and remove the seeds with a spoon. Lay each bulb half on the cutting board with the rounded side on the board. Cut each piece in half, then cut each half in half again. (Depending on how big you want the wedges, you may want to cut each quarter in half again).To make butternut squash steaks:Trim off the stem, then cut the squash crosswise just above the bulb. Stand the neck upright on a sturdy cutting board and cut in half lengthwise. Cut each half lengthwise to create ¾- to 1-inch-thick planks. If desired, use a vegetable peeler to remove the skin. Be sure to use a kitchen towel if the squash feels slippery. Square off the edges of each steak, if desired. Reserve the bulbs and any trimmings for another use.To make aheadCut squash can be stored in an airtight container or wrapped tightly in plastic wrap and refrigerated for up to 7 days.Frequently Asked QuestionsThe easiest way to cut butternut squash is to start with a sharp chef’s knife. Trim off both ends, and then cut the squash in half lengthwise. Scoop out the seeds with a spoon, and then slice crosswise just above the bulb portion of the squash. Cut the bulb and neck into planks and dice as desired.You can soften a butternut squash before cutting to make it easier to slice. Pierce the skin in several spots with a fork or paring knife, and then microwave the squash for 3 to 5 minutes, until the skin feels a bit softer. Softening the skin will make it easier for your knife to slice through the skin and flesh.You can eat the skin of butternut squash. In fact, you can eat the skin of just about all winter squash except spaghetti squash. Leaving the skin on butternut squash will create a chewy texture when cooked. If you want that texture, leave the skin on diced or cubed butternut squash but remove it from larger wedges as the texture may be unpleasant. You should always remove the skin (before or after cooking) if you want a smooth mash or puree.
Directions
To dice butternut squash:Lay the squash on its side on a sturdy cutting board. Trim off both ends and peel, if desired. Cut the squash in half lengthwise and scoop out the seeds. Cut through each squash half just above the bulb to separate the neck from the bulb. Alternatively, you can cut the squash crosswise first and then halve the bulb and the neck. Cut the bulb halves into small strips, ¼- to ½-inch thick, and cut each strip into bite-size pieces. Stand the neck pieces upright, then carefully cut them into long planks. Cut each plank into ¼- to ½-inch-wide strips, then cut each strip into bite-size pieces.To cut a butternut squash into wedges:Lay the squash on its side and cut crosswise just above the bulb. Cut the bulb in half and remove the seeds with a spoon. Lay each bulb half on the cutting board with the rounded side on the board. Cut each piece in half, then cut each half in half again. (Depending on how big you want the wedges, you may want to cut each quarter in half again).To make butternut squash steaks:Trim off the stem, then cut the squash crosswise just above the bulb. Stand the neck upright on a sturdy cutting board and cut in half lengthwise. Cut each half lengthwise to create ¾- to 1-inch-thick planks. If desired, use a vegetable peeler to remove the skin. Be sure to use a kitchen towel if the squash feels slippery. Square off the edges of each steak, if desired. Reserve the bulbs and any trimmings for another use.To make aheadCut squash can be stored in an airtight container or wrapped tightly in plastic wrap and refrigerated for up to 7 days.Frequently Asked QuestionsThe easiest way to cut butternut squash is to start with a sharp chef’s knife. Trim off both ends, and then cut the squash in half lengthwise. Scoop out the seeds with a spoon, and then slice crosswise just above the bulb portion of the squash. Cut the bulb and neck into planks and dice as desired.You can soften a butternut squash before cutting to make it easier to slice. Pierce the skin in several spots with a fork or paring knife, and then microwave the squash for 3 to 5 minutes, until the skin feels a bit softer. Softening the skin will make it easier for your knife to slice through the skin and flesh.You can eat the skin of butternut squash. In fact, you can eat the skin of just about all winter squash except spaghetti squash. Leaving the skin on butternut squash will create a chewy texture when cooked. If you want that texture, leave the skin on diced or cubed butternut squash but remove it from larger wedges as the texture may be unpleasant. You should always remove the skin (before or after cooking) if you want a smooth mash or puree.
To dice butternut squash:Lay the squash on its side on a sturdy cutting board. Trim off both ends and peel, if desired. Cut the squash in half lengthwise and scoop out the seeds. Cut through each squash half just above the bulb to separate the neck from the bulb. Alternatively, you can cut the squash crosswise first and then halve the bulb and the neck. Cut the bulb halves into small strips, ¼- to ½-inch thick, and cut each strip into bite-size pieces. Stand the neck pieces upright, then carefully cut them into long planks. Cut each plank into ¼- to ½-inch-wide strips, then cut each strip into bite-size pieces.
To cut a butternut squash into wedges:Lay the squash on its side and cut crosswise just above the bulb. Cut the bulb in half and remove the seeds with a spoon. Lay each bulb half on the cutting board with the rounded side on the board. Cut each piece in half, then cut each half in half again. (Depending on how big you want the wedges, you may want to cut each quarter in half again).
To make butternut squash steaks:Trim off the stem, then cut the squash crosswise just above the bulb. Stand the neck upright on a sturdy cutting board and cut in half lengthwise. Cut each half lengthwise to create ¾- to 1-inch-thick planks. If desired, use a vegetable peeler to remove the skin. Be sure to use a kitchen towel if the squash feels slippery. Square off the edges of each steak, if desired. Reserve the bulbs and any trimmings for another use.
To make aheadCut squash can be stored in an airtight container or wrapped tightly in plastic wrap and refrigerated for up to 7 days.
To make ahead
Cut squash can be stored in an airtight container or wrapped tightly in plastic wrap and refrigerated for up to 7 days.
Frequently Asked QuestionsThe easiest way to cut butternut squash is to start with a sharp chef’s knife. Trim off both ends, and then cut the squash in half lengthwise. Scoop out the seeds with a spoon, and then slice crosswise just above the bulb portion of the squash. Cut the bulb and neck into planks and dice as desired.You can soften a butternut squash before cutting to make it easier to slice. Pierce the skin in several spots with a fork or paring knife, and then microwave the squash for 3 to 5 minutes, until the skin feels a bit softer. Softening the skin will make it easier for your knife to slice through the skin and flesh.You can eat the skin of butternut squash. In fact, you can eat the skin of just about all winter squash except spaghetti squash. Leaving the skin on butternut squash will create a chewy texture when cooked. If you want that texture, leave the skin on diced or cubed butternut squash but remove it from larger wedges as the texture may be unpleasant. You should always remove the skin (before or after cooking) if you want a smooth mash or puree.
Frequently Asked Questions
The easiest way to cut butternut squash is to start with a sharp chef’s knife. Trim off both ends, and then cut the squash in half lengthwise. Scoop out the seeds with a spoon, and then slice crosswise just above the bulb portion of the squash. Cut the bulb and neck into planks and dice as desired.
You can soften a butternut squash before cutting to make it easier to slice. Pierce the skin in several spots with a fork or paring knife, and then microwave the squash for 3 to 5 minutes, until the skin feels a bit softer. Softening the skin will make it easier for your knife to slice through the skin and flesh.
You can eat the skin of butternut squash. In fact, you can eat the skin of just about all winter squash except spaghetti squash. Leaving the skin on butternut squash will create a chewy texture when cooked. If you want that texture, leave the skin on diced or cubed butternut squash but remove it from larger wedges as the texture may be unpleasant. You should always remove the skin (before or after cooking) if you want a smooth mash or puree.
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Nutrition Facts(per serving)85Calories0gFat22gCarbs2gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
