I love butternut squash. It’s extremely versatile and has a rich, sweet flavor. Plus, it’s packed with beta carotene, folate and vitamin C. Since butternut squash has a sweet flavor it’s perfect to include into your meals to prevent sugar cravings later on. When we eat sweet vegetables or fruit our bodies get the taste and satisfaction of sugar. Making it a great way to reduce your bodies craving for sugar after a meal.

I’m giving you a 3 for 1 in this post. Three delicious recipes to show the versatility of butternut squash and how you can get more bang for your buck when you get your hands on one of these bad boys. So with out furthur ado here are the recipes:

– Roasted Butternut Squash Sauce

– Butternut Squash Fries

– Grain-Free Butternut Squash Pizza (yes, that’s right – pizza!)


First things first. For these three recipes to work well you need to get a good-lookin’ squash. One that has a nice round bulb and a long, firm neck. Get a medium – large sized squash (about 3-5 lbs).

How To Peel A Butternut Squash

peeled butternut squash

Time to prep! Peel your butternut squash with a good vegetable peeler. I like to start off by holding the bulb and peeling the long neck first then turn it around to peel the bulb. Be very careful! I hold the already peeled skin with a cloth or paper towel to keep a good grip on it.


Next, cut  the bulb from the stem. Now were getting somewhere! Cut the stem in half. Slice The top part of the stem into 1/4 inch rounds – these will be the foundation or “crust” for the pizza. (see picture below)

Next, cut the other half of the stem into fries. Do it yourself or use one of those fancy fry cutters. I don’t have one so I did it the old-fashioned way. Viola! You have your butternut fries (follow the recipe below).

Lastly, cut the bulb in half from top to bottom. Scoop out the seeds with a spoon or an ice cream scoop – they work wonderfully for this job. You can continue to chop the bulb into smaller chunks or leave as-is. Your choice.

This is how your squash should be cut to make three recipes out of one squash.

This is how your squash should be cut to make three recipes out of one squash.

Storage tip: Butternut squash freezes perfectly. Prep your squash and place round, fries and bulb in separate freezer safe bags. No thawing required. Just grab it from the freezer and pop it in a hot oven or pan.




3 recipes form 1 squash


Roasted Butternut Squash Sauce (or soup)

by Kasey Smith

Prep Time: 10 minutes

Cook Time: 40 minutes

Keywords: bake appetizer entree side soup/stew gluten-free nut-free soy-free sugar-free vegetarian fall winter

Ingredients (2 servings)

  • 1 bulb from a butternut squash (peel and remove seeds)
  • 2 whole garlic cloves with skin on
  • 1 cup milk (cow’s, coconut, almond – you choose)
  • salt and pepper to taste
  • oil (olive or coconut)
  • vegetable or chicken broth (optional)


Place cut or chopped bulb in a roasting pan with garlic. Drizzle with oil and season with salt and pepper. Toss to coat.

Roast in a preheated oven at 375 degrees Fahrenheit on the “roast” setting or 400 degrees on “bake” setting for 30-45 minutes until edges begin to brown.

Remove from oven and let cool slightly. Squeeze the garlic out of it’s skin and set aside.

Using a blender or food processor add the squash and garlic and begin to blend. Slowly add the milk until the mixture becomes smooth.

Add broth if you would like the sauce thinner or to make it into soup.

Add s & p to taste.

Serve over cheese ravioli, pasta, vegetables or serve as soup. Enjoy!

Note: I like to pour this sauce over cooked gluten-free pasta with peas and carrots. Mix it all together and bake until bubbly. Yum!

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Butternut Squash Fries


  • Butternut squash stem cut into fries
  • oil (olive or coconut)
  • s & p


  • Preheat oven on “roast” setting to 375 degrees. (or 400 degrees if you’re oven doesn’t have a roast setting)
  • Toss squash fries in oil, salt and pepper on a baking sheet.
  • Roast for 35-45 minutes until nicely browned on all edges.
  • Remove from oven and serve. Enjoy!


Grain-Free Butternut Squash Pizza


squash pizzaby Kasey Smith

Prep Time: 10 minutes

Cook Time: 10 minutes

Keywords: saute appetizer entree side snack gluten-free low-carb nut-free soy-free sugar-free vegetarian Italian


Ingredients (serves 8)

  • (8) 1/4 inch thick rounds from stem of butternut squash
  • oil
  • pizza sauce (homemade or store bought)
  • shredded mozzarella or cheese of choice
  • toppings like:
  • pepperoni
  • spinach
  • black olives
  • bell pepper
  • onion


Add rounds to a preheated skillet on medium-high with a little oil.

Cover and cook; turning once until the rounds become slightly soft.

If the squash is very damp dry off with a paper towel then add sauce, cheese and toppings. Cover and heat until cheese is melted.

Serve with a side salad and enjoy!

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