FREE 5-Ingredient Recipe EBook

• Make This Kabocha Squash Recipe Before Fall Ends
• Ingredients & Substitutions
• How To Cut Kabocha Squash
• How To Cook Kabocha Squash
• My Tips For Texture & Skin Notes
• Kabocha Squash Recipe (Easy) Recipe card
• Flavor Variations & Toppings
• What To Serve With It
• Recipe Reviews

Make This Kabocha Squash Recipe Before Fall Ends

This kabocha squash recipe was the first winter squash I learned to cook, which may sound odd because it’s less common than some others. But I picked one up at the farmers market decades ago when I knew nothing about winter squash, and fell in love with it, and it got me to explore every winter squash under the sun since. If you haven’t tried kabocha squash before, here’s why I highly recommend you try my recipe before fall ends:

• Sweet, nutty flavor with dense, creamy texture – Kabocha Japanese squash​ has a taste, texture, and vibrant orange flesh similar to butternut squash or acorn squash , but the flavor is more rich, sweet, and nutty. It’s also denser than other types of winter squash, a bit like sweet potatoes. It’s still one of my faves today!
• Just 5 simple ingredients – But I’ve got ways you can jazz it up below.
• Easy fall side dish on one pan – The prep for this dish is super quick, there’s no peeling involved, and it’s ready to eat in about half an hour. Plus, I love that I can season right in the pan and don’t have any bowls to wash.

If you’re less familiar with this unique vegetable, you’ll also be happy to know that it can replace other winter squash in many recipes. I’ve used it to make squash soup or stuffed squash , and tossed roasted kabocha squash into fall salads . But this basic recipe is how I enjoy it the most. Make it with me!

“This was my first time trying this kind of squash and I was surprised by how much I liked it! So delicious and the directions were easy to follow.” –Abby

⭐⭐⭐⭐⭐

Ingredients & Substitutions

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

• Kabocha Squash – I usually buy kabocha squash at my local grocery store or farmers market. It’s available from late summer or early fall through winter. Sometimes I see it labeled Japanese pumpkin. I check that it feels heavy for its size, which means it’s ripe and sweet inside.
• Olive Oil – You can also use avocado oil, or any neutral cooking oil you have on hand.
• Seasonings – I kept this recipe simple with just garlic powder , sea salt , and black pepper , mainly because I wanted to show you the method for cooking kabocha squash over any particular flavor profile. See my variations below for other ways to add flavor!

How To Cut Kabocha Squash

You can cut kabocha squash much like other types of winter squash — in halves, sliced wedges, or cubes. The skin is very tough, so I hate peeling it and try to avoid it. While you can roast halves like I do for roasted acorn squash , I prefer to cut kabocha squash into wedges for faster cooking and caramelization. Here’s how I do it:

1. Cut off the ends. Use a sharp knife so that you can cut through the skin. If this is difficult to do depending on its shape, I skip to the next step and cut off the ends after slicing the kabocha squash in half.
2. Slice in half. If you struggle with this, it can help to score (poke a dashed line with your knife) where you plan to cut.

1. Remove the seeds. Scoop out the seeds and any stringy flesh inside with a spoon. You can toss these, but sometimes I clean, dry, and roast them in the oven.
2. Make wedges. Place the squash vertically and slice downward into 1-inch wedges. I find it helpful to cut this way because resting on the flat side gives me leverage. Repeat with the other half.

How To Cook Kabocha 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 the squash. Arrange the squash slices in a single layer on a baking sheet , without touching each other. Drizzle both sides with olive oil, and sprinkle both sides with garlic powder (or any seasonings you want), salt, and pepper. I usually oil and season one side, then flip and do the other side, so I’m not flipping multiple times.
2. Bake in the oven. I check that the roasted kabocha squash is done by poking it with a fork, as we want it fork tender! But make sure it’s also got caramelized edges and a little browning, as these are key to get the best flavor. In my picture below, I garnished my Japanese pumpkin with parsley below for a pop of color.

My Tips For Texture & Skin Notes

• Cut the wedges the same thickness. This ensures that they cook at the same rate.
• You can use a bare pan, foil, or parchment paper, but it makes a difference. I prefer a bare pan ( my favorite sheet pans don’t stick easily and are PFOA-free) brushed with a thin layer of oil. I find that parchment paper reduces browning a bit. Foil works fine for browning, but sticks more easily, so be generous with the oil.
• Can you eat kabocha squash skin? Yes, you can, and I usually do! It’s tough when raw but softens a lot after roasting. You can certainly eat around it if you like, though. I’d say the skin is somewhere between acorn squash skin (which is harder) and delicata squash skin (which is softer).
• Can you peel it and/or roast cubes? Yes. I think my method here is easier, but if you want to peel upfront, I recommend that you still slice the wedges first. Then you can peel each wedge with a paring knife or peeler, and cut into cubes afterward. The skin is too hard for me to ever peel the whole squash.
• Flip halfway through. The bottom side touching the pan will brown more than the top, so flipping ensures that both sides get nice browning.
• Don’t stop roasting too soon. Kabocha squash tastes best when it’s browned, caramelized, and soft. The time can vary depending on the thickness of the wedges, your oven, and even your pan, so look for golden edges and a creamy texture like my pictures here!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 medium Kabocha squash (2-3 pounds) ▢
• 3 tbsp Olive oil ▢
• 1/2 tbsp Garlic powder (optional) ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

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 small to medium 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.
3. Cut the kabocha squash in half from stem to tip, and scoop out the seeds. 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), salt, and pepper.
6. Roast kabocha 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

• Tips: Check out my recipe tips above to help you cook kabocha squash perfectly.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days.
• Meal prep: Feel free to slice the squash 2-3 days before cooking. Just store in the refrigerator.
• Leftover ideas: Puree extra roasted kabocha squash into my butternut squash soup , toss cubes into chicken stew , make an egg scramble, fold into winter salad , or add it to your beef stir fry . So many possibilities!
• Reheat: Pop it in the microwave or the oven at 350 degrees F.
• Freeze: You can freeze raw kabocha in portions for up to a year, or cooked for 6-8 months.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

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.

Kabocha Squash Recipe

Flavor Variations & Toppings

I used simple seasonings for this kabocha squash recipe to show you the basic method, but I’ve made it in so many ways! While it’s a Japanese squash, I’ve actually cooked it with other flavor profiles, too:

• Maple – When I want extra sweetness, I drizzle on 2 tablespoons of my Wholesome Yum Zero Sugar Maple Syrup in the last 5 minutes of roasting. Sometimes I add pecans or pumpkin seeds at the same time, for a little crunch.
• Herbs or Parmesan – Sprinkle the squash with a tablespoon of fresh thyme or a teaspoon of Italian seasoning before roasting. I’ve also roasted it coated in grated parmesan, or just sprinkled it on top at the end.
• Pomegranate – When I serve kabocha Japanese squash for holidays, my favorite topping is a combination of pomegranate seeds, goat cheese, walnuts, and parsley or fresh mint.
• Asian Inspired – Drizzle it with my Japanese ginger dressing , then top with sesame seeds and green onions.
• Fall Spices – When I want extra fall flavor, I add 1/2 teaspoon of cinnamon, 1/4 teaspoon of nutmeg, and 1/4 teaspoon of ground ginger in addition to the other seasonings.

What To Serve With It

There are two main types of dishes that I serve with kabocha squash:

• Asian Inspired Dishes – Since kabocha is a Japanese pumpkin, it naturally goes with Asian flavors. Try it with my teriyaki chicken , honey garlic chicken , glazed bacon wrapped shrimp , or crispy pork belly ! My latest favorite is miso cod .
• Weeknight Basics – I also think this squash goes just as well with simple staples. You can’t go wrong with my baked chicken legs or Crock Pot pork chops . I’ve also enjoyed it with air fryer salmon , and doubled the marinade to coat my kabocha squash in it before roasting!

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!)

Kabocha Squash Recipe (Easy)

My easy roasted kabocha squash recipe leaves this Japanese pumpkin tasting sweet, nutty, and caramelized. Make it with simple ingredients!

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/kabocha-squash-recipe/

Ingredients

• 1 medium Kabocha squash (2-3 pounds)
• 3 tbsp Olive oil
• 1/2 tbsp Garlic powder (optional)
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 425 degrees F (218 degrees C). Prepare a small to medium 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.
3. Cut the kabocha squash in half from stem to tip, and scoop out the seeds. 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), salt, and pepper.
6. Roast kabocha 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

• Tips: Check out my recipe tips above to help you cook kabocha squash perfectly.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days.
• Meal prep: Feel free to slice the squash 2-3 days before cooking. Just store in the refrigerator.
• Leftover ideas: Puree extra roasted kabocha squash into my butternut squash soup , toss cubes into chicken stew , make an egg scramble, fold into winter salad , or add it to your beef stir fry . So many possibilities!
• Reheat: Pop it in the microwave or the oven at 350 degrees F.
• Freeze: You can freeze raw kabocha in portions for up to a year, or cooked for 6-8 months.

📖 Want more recipes like this? Find this one and many more in my Fall Ebook Bundle !

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. :)