The taste of butternut squash is mild, somewhat sweet and a little bit nutty. The flavor reminds many of a cross between a sweet potato and a carrot or turnip. Butternut squash provides vitamins A, C, and E, manganese, potassium, iron, soluble fiber, and magnesium. Deep, orange-colored squashes such as the Butternut are also rich in beta-carotene (hello immune health).

Because butternut squash is low-calorie and rich in fiber, it may help you lose weight and protect against conditions like cancer, heart disease, and mental decline.

Here are a couple of yummy butternut squash recipes that will make any Thanksgiving table healthier and more delicious. 

Sautéed Butternut Squash


12 oz cubed squash (bag)

2 T coconut oil

1/2 oz sage

1 oz chevre cheese (goat)


  1. Place oil in pan with sage, sauté on low until crispy.
  2. Remove sage and place squash in pan.
  3. Sauté on high heat tossing every couple minutes. NOTE: Should get brown and crispy on outside.
  4. Sauté until desired tenderness, about 8 minutes.
  5. Salt and pepper and top with sage and fresh chevre cheese.

BAKED Butternut Squash


1 whole squash

2 T butter/ghee/coconut oil (melted)

2 T monk

1 t cinnamon

1 t pumpkin spice


  1. Cut squash in 1/2 and place in oven safe baking pan with the cut side down.
  2. Add water 1/2 way up squash, bake at 375 for 30 minutes.
  3. Remove from oven, discard water and turn squash to cut side up.
  4. Mix monk, cinnamon and pumpkin spice in small bowl.
  5. Brush squash with butter/oil and sprinkle with cinnamon sugar mix.
  6. Salt and pepper to taste.
  7. You can also top with crispy sage and chevre.
  8. Bake at 375 for 20 minutes or until tender.