FREE 5-Ingredient Recipe EBook

• My Secret To Perfect Roasted Butternut Squash
• How To Peel & Cut Butternut Squash Easily
• How To Cook Butternut Squash
• My Recipe Tips
• Roasted Butternut Squash (Easy Recipe) Recipe card
• Seasoning Variations
• Serving Ideas
• Recipe Reviews

My Secret To Perfect Roasted Butternut Squash

When the air turns crisp and the leaves turn golden, this roasted butternut squash always tops my list of cozy fall side dishes I crave. For years, I roasted the squash halves because it was just easier. Then one year, I did it a little differently. Here’s why I love this method a lot more ever since:

• Golden, caramelized edges everywhere – Halves sure are easy, but they miss out on that deep, caramelized sweetness that makes roasted veggies so good . Cubes get you caramelization in every bite.
• More even cooking – Having pieces the same size mean they cook at the same rate, so you don’t get some spots firmer than others. Plus, the (oh-so-simple, might I add) seasonings make it all the way through.
• Easy method to peel and cut – This is nearly impossible with some winter squash types that have even harder skin (think kabocha or acorn squash ), but I’ll show you the easiest technique I use for butternut squash.
• Faster cook time – Although it takes a little extra time to peel, the faster roasting time for this butternut squash recipe makes up for it. (It would take almost double that time to roast butternut squash halves or a whole squash!) Plus, I can do the peeling part in advance.
• Many ways to use it – Roasted butternut squash makes a flavorful side dish all by itself, but I also use it for other healthy recipes . Try it in my butternut squash salad , butternut squash casserole , or butternut squash soup !

Let me show you how to cook butternut squash this way — without so much struggling over peeling and chopping — and I’m certain you’ll have it on regular rotation in the fall like I do. Make it with me!

“This is a great side dish that is equally easy and delicious! We’ve tried it a couple of ways now, both sweet and savory. Definitely a versatile side dish we will make again and again.” –Dana

⭐⭐⭐⭐⭐

How To Peel & Cut Butternut Squash Easily

While you can roast butternut squash halves or even a whole one, I prefer to peel and cut it into cubes, because it cooks faster and you get that flavorful caramelization on the edges. Here’s how I cut and peel butternut squash easily:

1. Slice the squash in half. I cut off the top and bottom first (including the hard stem). Then, place the squash uprint and slice in half vertically.

TIP: For easier cutting and peeling, soften the skin in the microwave.

To do this, poke the outside of the squash with a paring knife and microwave whole for 2-3 minutes. The holes are important to allow steam to escape. I find it much easier to peel after this!

1. Peel the skin. If using a vegetable peeler , I find it’s easiest to hold the squash upright on a cutting board, using the flat bottom for leverage, and peel downward. Then, flip over and go downward again for the parts still unpeeled. You can even do this before slicing in half, like I did below.

1. Remove the seeds and slice. Scoop seeds out with a spoon. then slice into half moon shapes.
2. Cut crosswise to make cubes. At this point, you can prepare my roasted butternut squash recipe below, cook it any other way you like, or freeze the cubes for later.

How To Cook Butternut 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 cubes. In a large bowl, toss the squash, olive oil, sea salt, black pepper, and any other seasonings you like. I just added garlic powder this time, but have other seasoning ideas below.
2. Spread the seasoned cubes on a large sheet pan . I recommend an unlined pan (but you can spray it with cooking spray) for the best browning, but foil also works. I find that parchment paper gets me less caramelization.

1. Cook butternut squash in the oven , flipping halfway through, until fork tender and caramelized on the edges.
2. Optional for extra browning: Place the pan under the broiler for a couple of minutes. In the final picture below, I garnished my roasted butternut squash with fresh parsley.

My Recipe Tips

• Choose a squash that feels heavy for its size. This means it’s ripe but not overripe, with the most flavor and natural sweetness.
• A quality peeler makes a difference here. I used a ceramic one I used to like in my pictures above, but now I much prefer this professional grade peeler . It’s so much sharper and easier to use.
• Cut the pieces all the same size. That way, they cook at the same rate.
• Cube size impacts roasting time. Many butternut squash recipes recommend 1-inch cubes, but I prefer a little smaller (3/4 inch) for faster cooking and more caramelized edges. It’ll take a little longer than the time I have listed here if you go with 1 inch.
• Make sure each piece is touching the pan, with spaces between some of the pieces. This will ensure that the roasted butternut squash cooks evenly and caramelizes nicely. Crowding makes it steam instead.
• You can flip with tongs or a large spatula. I use tongs when I’m feeling very particular that each piece gets flipped over, but the spatula method is much faster.
• What to do with the seeds? You can discard them, or roast them in the oven, to enjoy much like pumpkin seeds. If you want to do this, just wash and dry, then roast in the oven with a little olive oil, until golden. Season with salt or other spices to your taste.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 lb Butternut squash ▢
• 2 tbsp Olive oil ▢
• 1/2 tsp Garlic powder (optional) ▢
• 1/2 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 400 degrees F (204 degrees C).
2. Use a sharp knife to cut off the ends of the squash. Use a peeler or paring knife to peel the squash. (The skin is very tough, so if you like, you can make this easier by microwaving the squash first to soften the skin. Poke holes all over the skin with a knife to help with venting, then microwave for 2-3 minutes.)
3. After peeling, cut the squash in half lengthwise and scoop out the seeds.
4. Cut the squash halves crosswise into 3/4-inch half circles, then cut those in the opposite direction to make 3/4-inch cubes. For slices from the top half of the squash, cut those into strips before cutting in the opposite direction. (See the post above for a visual explanation of how to cut butternut squash.)
5. In a large bowl, toss together the squash, olive oil, garlic powder, salt, and pepper.
6. Arrange the squash in a single layer on a large baking sheet . Try to ensure that each piece is touching the pan and leave space between most of the pieces.
7. Roast the squash in the oven for 25-35 minutes , gently flipping the pieces halfway through, until soft and caramelized on the edges. (If you want it more browned, you can place the pan under the broiler for a couple of minutes to brown.)

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 pick the best butternut squash, and ensure even cooking with nice caramelization.
• Variations: Don’t miss my seasoning variations below to make this butternut squash recipe in different flavors.
• Storage: Keep leftovers in an airtight container up to 3-5 days in the fridge.
• Meal prep: You can peel and cut butternut squash up to 3 days in advance and store in the refrigerator. It’s fine to cook it in advance too, but it’s softer when reheated.
• Reheat: Feel free to pop the squash in the oven again, or just microwave it.
• Freeze: You can freeze butternut squash cubes before or after roasting, for up to 3-6 months. If you’re freezing them raw, I recommend blanching them for 2-3 minutes in boiling water first, which will preserve their texture.

📖 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.

Roasted Butternut Squash Recipe

Seasoning Variations

One of my favorite things about this roasted butternut squash recipe is that can be simple, sweet, or savory. If you want to level up the basic version, here are some variations I’ve enjoyed:

• Sweet – Toss cubes with brown sugar (I use Besti brown sugar substitute ) or maple syrup (I use my natural zero sugar syrup ) before roasting. These make the squash brown a little quicker, so check on it toward the end to avoid burning.
• Fall spices – A sprinkle of cinnamon or even pumpkin pie spice gives baked butternut squash extra fall vibes. You could add these at the end, but I prefer to do so at the same time as the other seasonings.
• Herbs – Rosemary, thyme, sage, or even Italian seasoning goes well here. I recommend 1 tablespoon of fresh herbs, or 1 teaspoon of dried, as they’re more concentrated.

Serving Ideas

Roasted butternut squash goes with just about any fall dish! Aside from the other recipes I mentioned at the beginning of this post, here are my favorite proteins to serve with it:

• Chicken – My French onion chicken , baked chicken breast , and chicken legs can all share oven space while roasting butternut squash, or make chicken Florentine on the stovetop while the squash is in the oven.
• Beef or pork – This fall side goes very well with hearty meat dishes, like my Crock Pot pork tenderloin , garlic butter steak bites , smothered pork chops , or simple air fryer steak .
• Holiday meals – I love adding this simple side dish to the table for special occasions! Try it with my turkey in a bag , spatchcock chicken , crab legs , or reverse sear steak .

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!)

Roasted Butternut Squash (Easy Recipe)

My roasted butternut squash recipe turns out tender and caramelized, with an easy method to cut the squash. A perfect fall side dish!

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/roasted-butternut-squash/

Ingredients

• 3 lb Butternut squash
• 2 tbsp Olive oil
• 1/2 tsp Garlic powder (optional)
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Use a sharp knife to cut off the ends of the squash. Use a peeler or paring knife to peel the squash. (The skin is very tough, so if you like, you can make this easier by microwaving the squash first to soften the skin. Poke holes all over the skin with a knife to help with venting, then microwave for 2-3 minutes.)
3. After peeling, cut the squash in half lengthwise and scoop out the seeds.
4. Cut the squash halves crosswise into 3/4-inch half circles, then cut those in the opposite direction to make 3/4-inch cubes. For slices from the top half of the squash, cut those into strips before cutting in the opposite direction. (See the post above for a visual explanation of how to cut butternut squash.)
5. In a large bowl, toss together the squash, olive oil, garlic powder, salt, and pepper.
6. Arrange the squash in a single layer on a large baking sheet . Try to ensure that each piece is touching the pan and leave space between most of the pieces.
7. Roast the squash in the oven for 25-35 minutes , gently flipping the pieces halfway through, until soft and caramelized on the edges. (If you want it more browned, you can place the pan under the broiler for a couple of minutes to brown.)

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you pick the best butternut squash, and ensure even cooking with nice caramelization.
• Variations: Don’t miss my seasoning variations below to make this butternut squash recipe in different flavors.
• Storage: Keep leftovers in an airtight container up to 3-5 days in the fridge.
• Meal prep: You can peel and cut butternut squash up to 3 days in advance and store in the refrigerator. It’s fine to cook it in advance too, but it’s softer when reheated.
• Reheat: Feel free to pop the squash in the oven again, or just microwave it.
• Freeze: You can freeze butternut squash cubes before or after roasting, for up to 3-6 months. If you’re freezing them raw, I recommend blanching them for 2-3 minutes in boiling water first, which will preserve their texture.

📖 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. :)