Butternut Squash




Fall, Winter

Region of Origin:

North America, Mesoamerica


A winter squash variety with hard, thick, beige exterior skin with a deep orange interior and oblong shape. It has a sweet flavor when cooked. Like all winter squash, butternut squash is a great source of vitamins A and C, iron, and riboflavin.

How to Prep

Wash the skin. If you would like cubed butternut squash pieces, then peel the skin. Otherwise, the skin can remain on. Cut open the squash with a sharp knife to scoop out the seeds and pulp in the center. Seeds can be separated from the pulp, rinsed, and then roasted to make a crunchy snack!

ROAST: Preheat the oven to 350°F. If roasting the seeds, spread on a baking tray or dish and toss with some cooking oil, salt and pepper. Roast the seeds in the preheated oven for about 10 minutes, until golden brown. Cut the squash into cubes, or into wedges or semi-circles, then drizzle with cooking oil, and season with your favorite seasonings. Roast in a baking tray or dish for about 25-35 minutes or until tender. Thin wedges or slices will cook faster.

SAUTÉ: Cut in half, scoop out the seeds, and cut into 1-inch thick slices. Place in a pan over medium heat with butter, flip once when the sides turn brown.


Store whole butternut squash in a cool, dark place for a month or longer. Store fresh cut squash in the refrigerator in a tightly sealed container for up to 5 days. Freeze cut squash in a single layer on a tray before transferring to a freezer bag.