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The Quintessential Fall Superfood: 4 Unique Squash Recipes

We all hear buzzy superfoods take over as seasonality comes into play.  The word of the Fall that we’re seeing everywhere this season is… SQUASH.

This versatile vegetable, ranging from butternut to acorn, is not only a hallmark of fall cuisine but also packs a punch when it comes to nutrition. Rich in vitamins, minerals, and antioxidants, squash can help improve digestion, boost the immune system, and even aid in managing weight.

Let’s embark on a culinary journey, showcasing four unique squash recipes that are as flavorful as they are nutritious.

1. Roasted Butternut Squash Soup

Photo Credit: Vecteezy

Health Highlights: Butternut squash is loaded with Vitamin A, essential for good vision and immune support.


  • 1 medium-sized butternut squash, peeled and cubed
  • 2 tbsp olive oil
  • 1 onion, diced
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Optional toppings: pumpkin seeds, sour cream


  1. Preheat the oven to 400°F (205°C).
  2. Toss the squash cubes in olive oil and spread them on a baking sheet. Roast for 25-30 minutes until tender.
  3. In a pot, sauté the onions until translucent. Add the roasted squash.
  4. Pour in the vegetable broth and blend using a hand blender until smooth.
  5. Season with salt and pepper and simmer for 10 minutes. Serve with your favorite toppings.

2. Stuffed Acorn Squash with Quinoa and Vegetables

Health Highlights: Acorn squash is a great source of dietary fiber, promoting digestive health.


  • 2 acorn squashes, halved and seeds removed
  • 1 cup quinoa, cooked
  • 1 bell pepper, diced
  • 1 zucchini, diced
  • 1 carrot, diced
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Fresh parsley, chopped for garnish


  1. Preheat the oven to 375°F (190°C).
  2. Brush the squash halves with olive oil and place them cut-side down on a baking sheet. Roast for 30 minutes.
  3. In a pan, sauté the bell pepper, zucchini, and carrot until tender. Mix in the cooked quinoa.
  4. Fill the roasted acorn squash halves with the quinoa mixture.
  5. Return to the oven and bake for another 10 minutes. Garnish with fresh parsley before serving.

 3. Delicata Squash with Maple & Pecan

Photo Credit: Vecteezy

Health Highlights: Delicata squash is rich in potassium which can help regulate blood pressure.


  • 2 delicata squashes, halved lengthwise, seeds removed, and sliced into 1/2-inch crescents
  • 2 tbsp olive oil
  • 2 tbsp maple syrup
  • 1/2 cup pecans, roughly chopped
  • Salt and pepper to taste
  • A pinch of ground cinnamon
  • Fresh thyme leaves for garnish


  1. Preheat the oven to 400°F (205°C).
  2. In a large mixing bowl, toss the squash slices with olive oil, maple syrup, salt, pepper, and cinnamon.
  3. Spread the squash out evenly on a baking sheet.
  4. Roast in the oven for 20 minutes, flipping halfway through.
  5. Add the chopped pecans to the tray and continue to roast for another 10 minutes until the squash is caramelized and pecans are toasted.
  6. Remove from oven and sprinkle with fresh thyme leaves before serving.

4. Butternut Squash Risotto with Sage and Apple

Health Highlights: Apples are high in dietary fiber and vitamin C, making this a nutrition-packed meal.


  • 1 medium-sized butternut squash, peeled and diced
  • 1 cup Arborio rice
  • 1 onion, finely chopped
  • 2 tbsp olive oil
  • 4 cups vegetable or chicken broth, kept warm
  • 1 apple, diced
  • 1/2 cup grated Parmesan cheese
  • 2 tbsp fresh sage, chopped
  • Salt and pepper to taste
  • A splash of white wine (optional)


  1. In a large pan, heat the olive oil over medium heat. Add the onions and sauté until translucent.
  2. Add the Arborio rice to the pan and stir until the rice is well-coated in the oil and has a slightly translucent edge (about 2 minutes).
  3. If using, deglaze the pan with a splash of white wine, stirring until it’s mostly evaporated.
  4. Begin adding the warm broth, one ladle at a time, stirring frequently. Wait until most of the liquid is absorbed before adding the next ladle of broth.
  5. Halfway through adding the broth, stir in the butternut squash cubes.
  6. Continue adding broth and stirring until the rice is creamy and the squash is tender.
  7. Stir in the diced apple, Parmesan cheese, and fresh sage. Cook for another 2-3 minutes.
  8. Season with salt and pepper to taste. Serve immediately with extra Parmesan on top if desired.

Squash, with its natural sweetness and hearty texture, pairs wonderfully with the rich flavors of fall. From the warmth of maple and pecans to the aromatic blend of sage and apple, these recipes are sure to bring a cozy autumn vibe to your dining table.

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