Butternut Squash Meal Prep 2023: Facts & 5 Recipes for Saturating & Healthy Butternut

Wanna learn about how to prepare Butternut Squash Meal Prep?

Welcome to todays blogpost. We are going to take a closer look at the butternut squash AND we will provide you 5 saturating and easy recipes to meal prep your butternut squash.

First of all, pumpkins are mostly available around October every year. Of course you can buy it from anywhere in the world. But let’s think a little bit more sustainable. Let’s use the seasonal offer and support your local dealer 🙂

Facts about the Butternut

If you’re looking for a versatile and nutritious vegetable to add to your meal prep, look no further than the butternut squash. This fall and winter staple is packed with essential vitamins and minerals, making it a great choice for anyone looking to eat healthier.

Here are a few facts about the butternut squash that you might not know:

• Butternut squash is a member of the squash family, which includes other popular varieties like acorn squash and spaghetti squash.
• It gets its name from its distinctive shape, which looks like a large, bulbous nut.
• Butternut squash is typically in season during the fall and winter months, making it a perfect addition to your cold-weather meal prep.
• One cup of cooked butternut squash contains just 82 calories, making it a low-calorie option for those watching their waistlines.
• Butternut squash is also rich in essential vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium.
• It is also a good source of fiber, which can help keep you feeling full and satisfied throughout the day.
• Butternut squash is incredibly versatile and can be used in a variety of different dishes, from soups and stews to salads and side dishes.

So next time you’re looking for a healthy and delicious addition to your meal prep, consider adding some butternut squash to your shopping list.

Nutritional Benefits of Butternut Squash

Butternut squash is a delicious and nutritious vegetable that can be incorporated into your meal prep routine. Here are some of the nutritional benefits of butternut squash:

• Low in calories: One cup of cooked butternut squash contains only 82 calories, making it a great option for those who are watching their calorie intake.
• High in fiber: Butternut squash is a good source of dietary fiber, providing up to 24% of your daily needs in just one cup. Fiber is important for maintaining digestive health and can help you feel fuller for longer.
• Rich in vitamins: Butternut squash is packed with vitamins A and C, which are important for maintaining healthy skin, eyes, and immune function. It also contains vitamin E, which has antioxidant properties that can help protect your cells from damage.
• Contains minerals: Butternut squash is a good source of minerals such as potassium, magnesium, and calcium, which are important for maintaining healthy bones and muscles.

In addition to its nutritional benefits, butternut squash also has a sweet flavor that pairs well with spices such as nutmeg and pumpkin spice. This makes it a versatile ingredient that can be used in both sweet and savory dishes.

Overall, incorporating butternut squash into your meal prep routine can provide you with a range of nutritional benefits while also adding delicious flavor to your meals.

Preparation and Cooking Techniques

Butternut squash is a versatile and nutritious vegetable that can be prepared in a variety of ways. Here are some techniques to help you prepare and cook butternut squash for your meal prep:

Peeling and Cutting Butternut Squash

To peel and cut butternut squash, you will need a sharp knife and a cutting board. Start by cutting off both ends of the squash, then cut it in half lengthwise. Scoop out the seeds and discard them.

Then, using a vegetable peeler or a sharp knife, peel the skin off each half. Cut the squash into cubes or slices as desired.

Roasting Butternut Squash

Roasting is a popular way to cook butternut squash. Preheat the oven to 400°F. Toss the cubed squash with olive oil and salt, then spread it out on a baking sheet. Roast for 25-30 minutes, or until the squash is tender and lightly browned.

Microwaving Butternut Squash

If you’re short on time, you can also microwave butternut squash. Cut the squash in half lengthwise and scoop out the seeds.

Place the halves in a microwave-safe dish with a little bit of water. Microwave on high for 10-12 minutes, or until the squash is tender.

Using Instant Pot and Slow Cooker

The Instant Pot and slow cooker are both great tools for cooking butternut squash. For the Instant Pot, simply add cubed squash and a cup of water to the pot.

Cook on high pressure for 5 minutes, then quick release the pressure. For the slow cooker, add cubed squash, stock, onion, garlic, and any other desired seasonings. Cook on low for 6-8 hours, or until the squash is tender.

Freezing Butternut Squash

Butternut squash can be frozen for later use. To freeze, peel and cube the squash, then blanch it in boiling water for 2-3 minutes.

Drain and let cool, then transfer the squash to a freezer-safe container or bag. Label and date the container, then freeze for up to 6 months.

Making Butternut Squash Soup

Butternut squash soup is a delicious and nutritious meal prep option. To make it, sauté onion, garlic, and carrots in a pot until softened. Add cubed butternut squash, stock, and curry powder, then simmer until the squash is tender.

Blend the soup until smooth, then stir in some coconut milk. Season with salt and pepper to taste.

Creating Butternut Squash Risotto

Butternut squash can also be used to make a creamy and flavorful risotto. Start by sautéing onion and garlic in a pot. Add Arborio rice and cook for a few minutes, then add cubed butternut squash and stock.

Simmer until the squash is tender and the rice is cooked, then stir in some grated Parmesan and butter.

Baking Butternut Squash Casserole

A baked butternut squash casserole is a hearty and filling meal prep option. Combine cubed butternut squash with cooked quinoa, black beans, diced tomatoes, and spices.

Transfer to a baking dish, top with cheese, and bake until bubbly and golden brown.

Cooking Butternut Squash Stew

Butternut squash can also be used in a savory stew. Brown beef in a pot, then add cubed butternut squash, diced tomatoes, and spices.

Simmer until the squash is tender and the beef is cooked through. Serve with crusty bread for a filling meal.

Preparing Butternut Squash Enchiladas

Butternut squash can also be used in a vegetarian enchilada filling. Roast cubed squash with spices until tender, then combine with black beans, diced tomato, and cilantro.

Roll the mixture in tortillas, top with cheese, and bake until bubbly. Serve with lime wedges for a fresh and flavorful meal.

Butternut squash is a nutritious and versatile vegetable that can be used in a variety of meal prep recipes. Whether you roast it, bake it, or blend it into soup, butternut squash is sure to add sweet, nutty flavor and filling texture to your meals.

Meal Prep with Butternut Squash

If you’re looking for a fall-inspired meal prep recipe, butternut squash is a great ingredient to incorporate. It’s versatile, healthy, and can be used in a variety of dishes. Here are a few meal prep ideas to get you started:

#1 Butternut Squash Salad Prep

Butternut squash makes a great addition to salads. Roast the squash in the oven with a little olive oil, salt, and pepper, then add it to a bed of kale or spinach with some sliced apple and a tahini dressing. You can also add some chickpeas or quinoa for a protein boost.

Here you will find a nice Butternut Squash Salad recipe from Jeanine & Jack

#2 Butternut Squash and Chicken Meal Prep

For a heartier meal, try pairing butternut squash with chicken. You can use either chicken breast or thigh, depending on your preference. Here is a recipe from Jamie Oliver.

One idea is to make a chicken pot pie filling with diced butternut squash, mushrooms, peas, and a creamy sauce. You can serve it over some wild rice for a complete meal.

#3 Butternut Squash and Pork Meal Prep

Pork tenderloin is another protein that pairs well with butternut squash. You can roast the squash in the oven with some sliced onions and garlic, then serve it alongside some sliced pork tenderloin. Another option is to make a lentil curry with red lentils, butternut squash, and pork.

Jessica from TheForkedSpoon provides a very tasteful recipe here. You definitely need to have a try.

Of course you are also invited to use our Pork Chop Meal Prep blogpost to give you some inspiration 🙂

#4 Vegan Butternut Squash Meal Prep

If you’re looking for a vegan meal prep option, there are plenty of ways to use butternut squash.

One idea is to make a quinoa stuffed butternut squash with cranberries and kale.

You can also make a butternut squash and chickpea curry with some spinach and coconut milk.

#5 Butternut Squash and Wild Rice Meal Prep

Finally, butternut squash is a great addition to wild rice. Roast the squash in the oven with some sliced onions and garlic, then mix it with some cooked wild rice. You can also add some chopped pecans and dried cranberries for some extra flavor and texture.

Overall, butternut squash is a great ingredient to use in your meal prep recipes. It’s healthy, versatile, and can be used in a variety of dishes. Try incorporating it into your next meal prep for a delicious and nutritious meal.

Butternut Squash in Different Cuisines

Butternut squash is a versatile vegetable that can be used in a variety of cuisines. Here are a few examples of how butternut squash is used in Italian, Mexican, and Indian cuisine.

Butternut Squash in Italian Cuisine

In Italian cuisine, butternut squash is often used in pasta dishes. One popular dish is butternut squash gnocchi.

The gnocchi is made with mashed butternut squash, flour, eggs, and parmesan cheese. The gnocchi is then boiled and served with a butter and sage sauce.

Butternut Squash in Mexican Cuisine

In Mexican cuisine, butternut squash is used in a variety of dishes, including enchiladas and black bean soup. For enchiladas, the butternut squash is roasted and then mashed with spices such as cumin and chili powder.

The mashed butternut squash is then rolled up in tortillas with black beans and cheese, and then baked in the oven. The enchiladas are then topped with a cilantro-lime sauce.

Butternut Squash in Indian Cuisine

In Indian cuisine, butternut squash is often used in curries. One popular dish is lentil curry with butternut squash.

The curry is made with lentils, butternut squash, curry powder, cumin, ginger, and other spices. The butternut squash adds a sweet and nutty flavor to the dish.

Overall, butternut squash is a versatile vegetable that can be used in a variety of cuisines. Whether you’re making Italian gnocchi, Mexican enchiladas, or Indian curry, butternut squash adds a unique flavor and texture to your dish.

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