FREE 5-Ingredient Recipe EBook

• Why You Meed My Buttercup Squash Recipe
• Ingredients & Substitutions
• How To Cut Buttercup Squash
• How To Cook Buttercup Squash
• Flavor Variations
• Serving Ideas
• More Roasted Winter Squash Recipes
• My Favorite Baking Sheet
• Buttercup Squash Recipe Recipe card
• Recipe Reviews

This lesser-known winter squash caught my eye when I saw it at the store, and I decided to experiment with it. Buttercup squash quickly became a favorite in my kitchen, thanks to its rich, nutty flavor and creamy texture. It’s similar to roasting other types of winter squash, such as butternut squash , delicata squash , pumpkin, or acorn squash , but it’s a bit sweeter, so I balanced it out with a savory garlic parmesan flavor. You can enjoy this buttercup squash recipe as a simple side dish , or use it in soups , stews, casseroles, or even mash it like potatoes!

Why You Meed My Buttercup Squash Recipe

• Rich, nutty, sweet flavor
• Creamy, velvety, tender flesh
• Just 5 simple ingredients (plus salt and pepper) – or you can roast it without the parmesan coating, too!
• On the table in 30 minutes
• Multiple ways to use it

Ingredients & Substitutions

Here I explain the best ingredients for my oven roasted buttercup squash recipe, what each one does, and substitution options. For measurements, see the recipe card .

Basic Ingredients:

• Buttercup Squash – This winter squash looks a lot like a kabocha squash in size and color, but often has a little ridge at one end, similar to a turban squash. Sometimes it doesn’t have this ridge. Peak season starts in late summer or early fall and continues through the winter, so you’ll be able to find them at your local farmers’ market or grocery store during those times. Look for a firm squash that feels heavy for its size, which means it’s fresh and ripe.
• Olive Oil – This adds flavor, helps the seasonings stick, and promotes browning and caramelization. You can also substitute avocado oil, or any heat-safe oil.
• Sea Salt & Black Pepper

Optional Garlic Parmesan Coating:

You can roast buttercup squash plain with the ingredients above, but I like to add a parmesan coating. This type of squash tends to be more dry than other squash varieties, so this helps to lock in moisture. You’ll need:

• Grated Parmesan Cheese – Adds a browned, crispy coating that’s so good! You can also use other very hard cheeses, such as pecorino Romano.
• Garlic Powder – Because… who doesn’t like garlic? Fresh garlic would burn at the high heat, so garlic powder works best.
• Dried Thyme Leaves – I used 1/2 tablespoon (1 1/2 teaspoons) of dried thyme, but you can use 1 1/2 tablespoons (4 1/2 teaspoons) of fresh thyme instead if you like. You can also try rosemary or sage, or just use 1/2 tablespoon of Italian seasoning instead.

See Flavor Variations below for more seasoning ideas!

How To Cut Buttercup Squash

The best way to cut buttercup squash is into wedges, similar to a kabocha squash. The skin is very tough, so I wouldn’t recommend trying to peel it.

1. Cut off the ends. Use a sharp knife to cut off the top and bottom. If the squash shape makes this difficult, you can cut them off after slicing in half instead. (You can see in my picture below, I wasn’t able to cut off the stem without removing a bunch of the flesh.)
2. Slice in half and remove the seeds. Place the squash cut side down and slice in half downward. Use a spoon to scoop out the seeds. Cut away the stem on one end and ridge on the other end, if you didn’t do this in step 1.

1. Make wedges. Place the squash vertically and slice downward into 1-inch wedges. Repeat with the other half.

How To Cook Buttercup Squash

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season. Arrange the buttercup squash squash slices in a single layer on large baking sheet , without touching each other. Make sure each piece of squash is touching the pan. Drizzle with olive oil on both sides, then sprinkle both sides with garlic powder, dried thyme, salt, pepper, and parmesan cheese.
2. Bake. Roast buttercup squash in the oven, until it’s is tender and the edges are browned and caramelized.

TIP: Foil or a bare pan with oil works better than parchment paper.

Parchment paper is the most non-stick, but will reduce browning. I prefer to use foil or a bare sheet pan, brushed with some extra oil to prevent sticking.

Flavor Variations

The best part about this dish is that you can make it a variety of different flavors. Here are some other ways to season your buttercup squash recipes:

• Maple Pecan – Omit the garlic powder and thyme. Right before the last 5 minutes of roasting time, drizzle maple syrup (or natural sugar-free maple syrup ) over the squash and sprinkle with chopped pecans. It’s the perfect sweet and nutty combination.
• Spicy – Add some heat with a combination of 1/2 teaspoon smoked paprika, 1/4 teaspoon `cayenne pepper, and a pinch of chili powder.
• Herby – Instead of parmesan cheese and garlic powder, use a combination of 1 teaspoon fresh rosemary, 1 teaspoon fresh thyme, and 1 teaspoon fresh sage.

You can also apply the variations in my kabocha squash recipe post to this buttercup squash recipe instead.

Serving Ideas

The flavor of roasted buttercup squash recipes works with so many main dishes. Try these simple pairings:

• Seafood – Enjoy the sweet and savory flavors of this squash alongside a perfectly baked salmon fillet or quick baked shrimp .
• Chicken – Try garlic butter chicken or bold paprika chicken for a cozy dinner. For a hands-off cooking experience, make crock pot chicken legs or faster Instant Pot chicken legs .
• Pork – Add a side of squash to your air fryer pork chops or slow cooker pork tenderloin for a comforting and balanced meal.
• Turkey – Roasted turkey or quick and easy turkey breast in the air fryer , especially during the holiday season, complements the buttercup squash so well. If you have dark meat lovers, make my turkey leg recipe or turkey wings instead.
• Soups, Stews, and Casseroles – You can also substitute this squash in butternut squash soup , or use it as your veggie in chicken bacon casserole for a fall flavor.

More Roasted Winter Squash Recipes

There are a variety of winter squash recipes you can try. Here are a few of my favorites:

My Favorite Baking Sheet

This baking sheet with nonstick coating on this one has lasted me for years, and makes cooking and cleanup so easy.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 medium Buttercup squash (3-4 pounds) ▢
• 1/4 cup Olive oil ▢
• 1/2 tbsp Garlic powder (optional) ▢
• 1/2 tbsp Dried thyme (optional) ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1/3 cup Grated parmesan cheese (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 425 degrees F (218 degrees C). Prepare a large baking sheet by lining it with foil or parchment paper, or you can leave it bare if it’s a good non-stick surface. (If using a bare pan or lining with foil, brush lightly with oil. This is not necessary with parchment paper.)
2. Cut off the top and bottom of the squash ends. (If this is difficult to do depending on its shape, you can do this after slicing it in half in the next step.)
3. Cut the buttercup squash in half from stem to tip, and scoop out the seeds. If there is more stem or the little woody cap left on the ends that you were unable to cut off when it was whole, cut these out now. Place one half with a flat side down (stem side up or down), then slice downward in a circle, to make 1-inch-thick wedges (a little similar to how melon slices would look). Repeat with the remaining squash half.
4. Arrange the squash slices in a single layer on a large baking sheet, without touching each other. (You can line the pan with foil or parchment paper if you like, but parchment paper will reduce browning. If using foil or a bare sheet pan, brush it with some extra oil before adding the squash.)
5. Drizzle the squash with olive oil on both sides. Sprinkle both sides with garlic powder (if using), dried thyme (if using), salt, and pepper. If desired, sprinkle with parmesan cheese.
6. Roast buttercup squash in the oven for 25-30 minutes , flipping halfway through, until the squash is tender and the edges are browned.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Store: Keep leftovers in the fridge for 3-4 days—or toss them into Panera Autumn squash soup !
• Reheat: Microwave or bake at 350 degrees F for 10-15 minutes until warm.
• Freeze: Freeze raw squash (peeled, seeded, and chopped) for up to a year. Cooked squash lasts 6-8 months in airtight containers or bags.
• Note on nutrition info: The nutrition info does not include optional ingredients.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Buttercup Squash Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Buttercup Squash Recipe

This buttercup squash recipe makes a perfect cozy fall & winter side dish! Roast it to perfection with olive oil and garlic parmesan coating.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/buttercup-squash/

Ingredients

• 1 medium Buttercup squash (3-4 pounds)
• 1/4 cup Olive oil
• 1/2 tbsp Garlic powder (optional)
• 1/2 tbsp Dried thyme (optional)
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• 1/3 cup Grated parmesan cheese (optional)

Instructions

1. Preheat the oven to 425 degrees F (218 degrees C). Prepare a large baking sheet by lining it with foil or parchment paper, or you can leave it bare if it’s a good non-stick surface. (If using a bare pan or lining with foil, brush lightly with oil. This is not necessary with parchment paper.)
2. Cut off the top and bottom of the squash ends. (If this is difficult to do depending on its shape, you can do this after slicing it in half in the next step.)
3. Cut the buttercup squash in half from stem to tip, and scoop out the seeds. If there is more stem or the little woody cap left on the ends that you were unable to cut off when it was whole, cut these out now. Place one half with a flat side down (stem side up or down), then slice downward in a circle, to make 1-inch-thick wedges (a little similar to how melon slices would look). Repeat with the remaining squash half.
4. Arrange the squash slices in a single layer on a large baking sheet, without touching each other. (You can line the pan with foil or parchment paper if you like, but parchment paper will reduce browning. If using foil or a bare sheet pan, brush it with some extra oil before adding the squash.)
5. Drizzle the squash with olive oil on both sides. Sprinkle both sides with garlic powder (if using), dried thyme (if using), salt, and pepper. If desired, sprinkle with parmesan cheese.
6. Roast buttercup squash in the oven for 25-30 minutes , flipping halfway through, until the squash is tender and the edges are browned.

Maya’s Recipe Notes

Serving size: 1 cup

• Store: Keep leftovers in the fridge for 3-4 days—or toss them into Panera Autumn squash soup !
• Reheat: Microwave or bake at 350 degrees F for 10-15 minutes until warm.
• Freeze: Freeze raw squash (peeled, seeded, and chopped) for up to a year. Cooked squash lasts 6-8 months in airtight containers or bags.
• Note on nutrition info: The nutrition info does not include optional ingredients.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)