Autumn brings an abundance of butternut squash, a versatile and nutritious vegetable perfect for meal prepping. I love incorporating this seasonal squash into various dishes to add flavor, texture, and a boost of vitamins to my weekly meals. Butternut squash can be roasted, pureed, or cubed for use in soups, salads, and main courses, making it an ideal ingredient for efficient meal planning.
In this article, I’ll share seven delicious meal prep recipes featuring butternut squash. These recipes are designed to simplify your weekly cooking routine while providing healthy, flavorful options for busy days. From hearty soups to satisfying salads, these dishes showcase the versatility of butternut squash in different culinary styles.
1) Butternut Squash and Black Bean Tacos
I love making butternut squash and black bean tacos for meal prep. They’re delicious, nutritious, and easy to prepare in advance.
To start, I preheat the oven to 400°F and cube the butternut squash. I toss it with olive oil, cumin, chili powder, and salt before roasting for about 40 minutes until tender.
While the squash roasts, I prepare the black beans. I heat them in a small pot with some broth and seasonings like garlic powder and oregano.
For assembly, I lay out tortillas on a baking sheet. I add a layer of cheese, followed by the roasted squash and seasoned beans. A sprinkle of extra cheese on top helps hold everything together.
I store these prepared tacos in airtight containers in the fridge. When ready to eat, I simply heat them in the oven or microwave. A squeeze of fresh lime juice and a dollop of Greek yogurt make perfect finishing touches.
These tacos are a fantastic make-ahead meal. They’re full of fiber, protein, and complex carbohydrates to keep me satisfied throughout the day.
2) Curried Butternut Squash Soup
I love making curried butternut squash soup for meal prep. It’s a comforting and flavorful dish that’s perfect for chilly autumn days.
To start, I sauté onions and garlic in a large pot. Then I add cubed butternut squash and cook it for a few minutes before adding aromatic spices like curry powder, cumin, and cinnamon.
Next, I pour in some vegetable or chicken broth and let everything simmer until the squash is tender. Once it’s cooked through, I blend the soup until smooth using an immersion blender.
For extra creaminess, I sometimes stir in a touch of coconut milk. The soup can be stored in airtight containers in the fridge for up to 5 days or frozen for longer storage.
When reheating, I give it a good stir and adjust the seasoning if needed. A dollop of yogurt or a sprinkle of pumpkin seeds makes a great topping just before serving.
This soup is not only delicious but also packed with nutrients. It’s a fantastic way to incorporate butternut squash into my weekly meal rotation.
3) Roasted Butternut Squash Salad
I love making roasted butternut squash salad for meal prep. It’s a delicious and nutritious dish that’s easy to prepare in advance.
To start, I preheat my oven to 400°F. I peel and cube the butternut squash, then toss it with olive oil, salt, and pepper on a baking sheet.
I roast the squash for about 20-25 minutes, flipping it halfway through. The goal is to get tender, lightly browned pieces with caramelized edges.
While the squash cools, I prepare the other salad components. I often use arugula as a base and add some toasted walnuts for crunch.
For the dressing, I whisk together olive oil, apple cider vinegar, and a touch of maple syrup. This complements the sweetness of the roasted squash perfectly.
I assemble the salad by combining the cooled squash, greens, and nuts. I drizzle the dressing over just before serving to keep everything fresh.
This salad stores well in the fridge for 3-4 days, making it ideal for meal prep. I keep the dressing separate and add it when I’m ready to eat.
4) Butternut Squash and Quinoa Bowls
I love creating these nutritious and satisfying bowls for meal prep. They combine roasted butternut squash with protein-packed quinoa for a balanced meal.
To start, I preheat the oven to 425°F. I toss cubed butternut squash with olive oil, smoked paprika, oregano, salt, and pepper on a baking sheet. I roast it for about 20 minutes, flipping halfway through.
While the squash roasts, I cook quinoa according to package instructions. For extra flavor, I use vegetable broth instead of water.
I often add roasted Brussels sprouts to these bowls. I toss them with a bit of maple syrup and adobo sauce before roasting alongside the squash.
To assemble, I divide the cooked quinoa among containers. I top it with the roasted squash and any additional veggies. For protein, I sometimes include baked tofu or chickpeas.
A tahini-based dressing adds creaminess and ties the flavors together. I whisk tahini with lemon juice, garlic, and a splash of water until smooth.
These bowls keep well in the fridge for up to 4 days, making them perfect for busy weekdays.
5) Butternut Squash and Spinach Lasagna
I love this hearty vegetarian lasagna that combines butternut squash and spinach for a comforting meal prep option. To start, I roast cubed butternut squash with olive oil, salt, and pepper until tender and lightly browned.
While the squash roasts, I prepare a creamy sauce by blending the cooked squash with heavy cream and roasted garlic. I mix this puree with ricotta cheese for extra richness.
I layer the lasagna in a 9×13 inch baking dish, starting with a thin spread of the butternut squash mixture. Then I add cooked lasagna noodles, followed by the ricotta-squash mixture and sautéed spinach.
I repeat these layers, topping each with shredded mozzarella cheese for a gooey finish. The lasagna bakes until golden and bubbly.
This recipe yields multiple servings, perfect for a week of satisfying lunches or dinners. I like to portion it into individual containers for easy reheating throughout the week.
6) Butternut Squash and Chickpea Stew
I love this hearty and flavorful stew for meal prep. It’s packed with nutrients and keeps well in the fridge for several days.
To make it, I start by sautéing onions and garlic in a large pot. Then I add aromatic spices like cumin, cinnamon, and turmeric, cooking until fragrant.
Next, I pour in diced tomatoes, vegetable broth, chickpeas, and cubed butternut squash. I also like to toss in some lentils for extra protein and fiber.
I let the stew simmer for about 25-30 minutes until the squash is tender. Near the end, I stir in some fresh spinach or kale for a boost of greens.
For serving, I sometimes add a squeeze of lemon juice or a sprinkle of fresh parsley. This stew is delicious on its own or served over rice or couscous.
It’s a versatile recipe that I can easily double for larger meal prep batches. The flavors tend to develop even more after a day or two in the fridge.
7) Spicy Butternut Squash Hummus
I love adding a twist to classic hummus, and butternut squash is perfect for this. I start by roasting cubed butternut squash with olive oil, salt, and pepper at 400°F for about 25 minutes until tender.
While the squash cools, I prepare the base. In a food processor, I blend chickpeas, tahini, lemon juice, and garlic. Then I add the cooled roasted squash and process until smooth.
To give it a spicy kick, I incorporate cayenne pepper, cumin, and a touch of smoked paprika. I adjust the seasoning to taste, sometimes adding more lemon juice or olive oil for the right consistency.
This hummus is great for meal prep. I store it in airtight containers in the fridge, where it lasts up to 5 days. It’s delicious as a dip for veggies or spread on sandwiches and wraps.
For serving, I like to drizzle it with olive oil and sprinkle some extra spices on top. It’s a nutritious, flavorful addition to any meal prep routine.
Nutritional Benefits of Butternut Squash
Butternut squash packs an impressive nutritional punch. I’ve found it to be an excellent source of vitamins, minerals, and fiber that can support overall health and wellness.
Vitamins and Minerals
Butternut squash is rich in vitamin A, providing over 450% of the daily value in just one cup. This nutrient is crucial for eye health and immune function. I’ve also noticed it contains significant amounts of vitamin C, which aids in collagen production and acts as an antioxidant.
The squash offers a good dose of potassium, important for heart health and muscle function. It’s also a source of magnesium, which supports bone health and helps regulate blood pressure.
I’ve learned that butternut squash contains B-vitamins like folate and B6, essential for cell function and metabolism. Its manganese content contributes to bone formation and wound healing.
Health Benefits
The high fiber content in butternut squash promotes digestive health and helps maintain regularity. I’ve found that one cup provides about 7 grams of fiber, supporting gut health and potentially aiding in weight management.
Its rich antioxidant profile, including beta-carotene and vitamin C, may help reduce inflammation and lower the risk of chronic diseases. These compounds can protect cells from damage caused by free radicals.
The squash’s low calorie count (around 82 calories per cup) makes it an excellent choice for those watching their weight. Its natural sweetness can satisfy cravings without adding excess sugar to the diet.
I’ve discovered that the potassium in butternut squash may help regulate blood pressure, potentially reducing the risk of heart disease and stroke.
Creative Uses for Butternut Squash
Butternut squash is a versatile ingredient that can be used in various creative ways beyond traditional recipes. I’ve discovered some innovative approaches to incorporate this nutritious vegetable into meal prep and everyday cooking.
Substitute for Traditional Ingredients
I’ve found that butternut squash makes an excellent substitute for potatoes in many dishes. I grate it raw to create crispy hash browns or use it cubed in place of potatoes in stews and casseroles. It adds a subtle sweetness and vibrant color.
For a healthier pasta alternative, I spiralize butternut squash into noodles. These “zoodles” work well in both hot and cold dishes, absorbing flavors beautifully.
I’ve also used pureed butternut squash as a base for creamy sauces, replacing heavy cream or cheese. This swap reduces calories while adding nutrients and a velvety texture.
Incorporating Squash in Meal Prepping
Roasting large batches of cubed butternut squash is my go-to meal prep strategy. I store these in containers and add them to salads, grain bowls, or as a side dish throughout the week.
I blend cooked squash into smoothies for a nutrient boost. Its mild flavor pairs well with fruits and spices like cinnamon or ginger.
For breakfast options, I mix mashed butternut squash into overnight oats or bake it into muffins. These make great grab-and-go meals.
I’ve found that butternut squash puree freezes well. I portion it into ice cube trays for easy use in future recipes, from soups to baked goods.