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Home Blog Cooking Basics How To

How To Cook Butternut Squash (in the Oven, Instant Pot, or Microwave)

Cheryl Malik
Cheryl Malik Posted: 12/04/19 Updated: 02/02/23
5
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27 Comments
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DF Dairy Free GF Gluten Free LC Low Carb P Paleo V Vegan VG Vegetarian 30 Whole30

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If you want to learn how to cook butternut squash easily and perfectly every time then this is the post for you! Whether you prefer your winter squash cooked in the oven, the Instant Pot, or the microwave, we’ll show you the very best way to approach each method. Before you know it, you’ll have delicious butternut squash fit to serve as a side dish or main course.

Butternut squash cooked 3 different ways.

🥗 What’s So Great About Winter Squash?

  • Butternut squash is full of fiber and vitamins, and it’s low-calorie and low-fat! This fruit (YUP. Fruit! Not technically a vegetable, even though we cook it and treat it like it is.) is loaded with antioxidants, too.
  • It’s a versatile side dish and perfect for the holidays! Pumpkin gets all the post-summer fruit attention, but butternut squash is a total autumnal rockstar in its own right. If you’re not including cooked butternut squash on your Thanksgiving table, you’re missing out!
  • You can prepare it in the oven, Instant Pot, or microwave. It takes basically no effort to prepare, too – some methods only require you to just cut in half!
Cubed, oven-roasted butternut squash on a silver baking sheet.

Frequently Asked Questions

Should You Peel Butternut Squash?

You can, but you don’t have to! It really just depends. The skin of the squash is safe to consume, and it contains a lot of fiber and nutrients. Depending on the age of your squash, though, it can have a tough, unpleasant texture. I also recommend peeling the squash before cubing it if you plan to use that method!

How Do You Use Butternut Squash?

Serve the squash as-is on the side of your favorite entrées. Cube and roast it with neutral oil, salt, and pepper, then toss the cubes on a salad for a little color and texture. Season and mash the squash into a mashed-potato-style side dish. Blend it into a soup. The options are endless!

How Long Does It Take to Cook Butternut Squash?

Cooking butternut squash can take anywhere from 8 minutes to 50 minutes. It really just depends on the method you choose!

Is Butternut Squash a Fruit or a Vegetable?

It’s considered a fruit! Squash contains seeds, and it comes from the flowering part of the plant, making it botanically a fruit. Most people consider it a vegetable when it comes to cooking, though.

Halved butternut squash in a microwave-safe baking dish.

👩🏼‍🍳 Chef’s Tips

  • If you’re roasting cubed butternut squash, you’ll want to peel it before you cube it. Don’t worry, a basic old vegetable peeler will do the trick!
  • Sometimes you’ll want to cook butternut squash without any seasoning at all, but when you do want to add a little flavor, you can season the squash any number of ways. Sprinkle a little salt and pepper on top, or use a dash of cinnamon and brown sugar. Brush the squash with avocado oil or drizzle a little maple syrup on top. Cooked butternut squash can be savory or sweet, which is a big reason I love it so much!
  • How do you know which butternut squash to choose at the grocery store? It’s easy! Look for one that’s a solid, dark beige, without any green streaks or brown spots on the skin. If it’s punctured (that happens sometimes in transit) then skip that one – punctures can let bacteria into the flesh. The best butternut squash for cooking should feel firm and heavy for its size, so pick up two or three of comparable sizes and see how they feel.
  • You can season and roast butternut squash seeds much like you would roast and eat pumpkin seeds, so don’t throw those babies out!
Butternut squash halves cooked in an Instant Pot.

🌱 Winter Squash Recipes You’ll Love

  • Instant Pot Butternut Squash Soup
  • Instant Pot Whole30 Chili With Butternut Squash
  • Butternut Squash Casserole with Parmesan Breadcrumbs
  • The Best Roasted Acorn Squash with Life-Changing Maple Butter
  • How to Cook Acorn Squash
  • Instant Pot Spaghetti Squash
  • Healthy Chicken “Alfredo” with Spaghetti Squash

Hey – you’ve made it this far, so now we’re basically best friends! If you make this recipe, I’d love for you to give it a quick review & star rating ★ below. Make sure you follow me on Instagram, Pinterest, TikTok, and Facebook, too!

Butternut squash cooked 3 different ways.
5 from 16 votes

How to Cook Butternut Squash (in the Oven, Instant Pot, or Microwave)

Prep:15 minutes
Cook:15 minutes
Total:30 minutes
THREE foolproof cooking methods for perfect butternut squash to go alongside your holiday dinner or star as your main course.
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4 servings

Ingredients

  • 1 medium butternut squash approximately 2-3 pounds; washed, dried
  • 1 cup water for Instant Pot method
  • 1 tablespoon avocado oil or other neutral oil, for oven method
  • seasonings optional, as desired

Equipment

  • Cutting board
  • Sharp knife
  • Large spoon or ice cream scoop, to remove seeds
  • Instant Pot plus Instant Pot trivet
  • large microwave-safe dish if microwaving
  • Large baking sheet if oven-roasting
  • Parchment Paper optional
  • Basting Brush if oven-roasting
  • Vegetable peeler for cubed squash

Instructions 

Halved Butternut Squash in the Instant Pot

  • Place butternut squash on cutting board. Carefully cut butternut squash in half lengthwise, cutting through squash completely from top to bottom.
  • Use spoon or scoop to remove seeds from butternut squash. Discard seeds or save for another use.
  • Place trivet in Instant Pot. Pour in 1 cup water, then place butternut squash halves cut-side up on trivet.
    Butternut squash in Instant Pot on trivet with 1 cup water in the bottom of the pot.
  • Secure lid on Instant Pot with vent in Sealing position. Set Instant Pot to Manual High Pressure for 8 minutes. Instant Pot will pressure and then cook time will begin.
  • After 8-minute cook time is finished, Natural Release pressure for 10 minutes. After 10 minutes, carefully Quick Release any remaining steam and remove lid from Instant Pot.
  • Transfer cooked squash to large bowl or other dish and finish as desired.

Halved Butternut Squash in the Microwave

  • Place butternut squash on cutting board. Carefully cut butternut squash in half lengthwise, cutting through squash completely from top to bottom.
  • Use spoon or scoop to remove seeds from butternut squash. Discard seeds or save for another use.
  • Place squash cut-side up in microwave-safe dish. Place dish in microwave and microwave squash on full power for 8 minutes. After 8 minutes, check doneness of squash. Continue microwaving in 2-minute increments, checking squash after each burst, until squash is soft enough to be easily pierced with fork.
    Butternut squash halves cut-side up in microwave-safe glass dish.
  • Transfer cooked squash to large bowl or other dish and finish as desired.

Halved Butternut Squash in the Oven

  • Preheat oven to 350° Fahrenheit. If desired, line baking sheet with parchment paper for easier clean up.
  • Place butternut squash on cutting board. Carefully cut butternut squash in half lengthwise, cutting through squash completely from top to bottom.
  • Use spoon or scoop to remove seeds from butternut squash. Discard seeds or save for another use.
  • Brush cut-side of squash halves with avocado oil. Place squash cut-side down on baking sheet and place baking sheet in preheated oven.
    Butternut squash halves on a baking sheet lined with parchment paper.
  • Roast butternut squash, undisturbed, 45 to 50 minutes or until squash is soft enough to easily pierce with fork.
  • Carefully remove baking sheet from oven, transfer cooked squash to large bowl or other dish, and finish as desired.

Cubed Butternut Squash in the Oven

  • Preheat oven to 400° Fahrenheit.
  • Use vegetable peeler to peel squash completely, then place squash on cutting board. Carefully cut butternut squash in half lengthwise, cutting through squash completely from top to bottom.
  • Use spoon or scoop to remove seeds from butternut squash. Discard seeds or save for another use. Slice squash into 1-inch cubes.
  • Drizzle avocado oil over squash cubes, then sprinkle salt and pepper over. Use hands to toss squash until completely coated with oil and seasonings, then transfer squash to baking sheet and spread out into one even layer.
    Cubed butternut squash on a silver baking sheet.
  • Place baking sheet in preheated oven. Roast butternut squash 35 to 40 minutes or until cubes are tender.
  • Carefully remove baking sheet from oven, transfer cooked squash to large bowl or other dish, and finish as desired.

Notes

  • Seasoning: Enjoy the squash as-is, or sprinkle a little salt and pepper on top. Alternately, use a dash of cinnamon and brown sugar, brush the squash with avocado oil, or drizzle a little maple syrup on top. 
  • Choosing a Butternut Squash: Look for one that’s a solid, dark beige, without any green streaks or brown spots on the skin. If it’s punctured (that happens sometimes in transit) then skip that one – punctures can let bacteria into the flesh. The best butternut squash for cooking should feel firm and heavy for its size, so pick up two or three of comparable sizes and see how they feel.

Video

Nutrition Information

Serving: 1serving, Calories: 102kcal, Carbohydrates: 27g, Protein: 2g, Fat: 0.2g, Saturated Fat: 0.05g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.01g, Sodium: 9mg, Potassium: 798mg, Fiber: 5g, Sugar: 5g, Vitamin A: 24108IU, Vitamin C: 48mg, Calcium: 109mg, Iron: 2mg, Net Carbs: 22g

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

 

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

 

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

© Author: Cheryl Malik

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Cheryl Malik

Meet Cheryl Malik

Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. She's been a blogger for 10+ years and is known for her delicious recipes and detailed recipe instructions. Cheryl is a mom of three who lives in Memphis, TN.

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  1. Jim Wheeler says

    Posted on 2/16/22 at 10:28 am

    Great page, love the info…
    Just FYI. the cubes also cook up great in an air fryer. Place in a plastic bag add a little oil of your choice, shake well. Place in air fryer 370 for 15 min. shake up 1/2 way thru. I like mine cooked heavily charred ( I go about 20 to 25 min) w/ a touch of Sour cream. Thanks, JI5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 2/16/22 at 5:56 pm

      Yum! Great suggestion!5 stars

      Reply
  2. Nancy says

    Posted on 1/2/22 at 10:49 am

    I’m usually not a squash person, but the cubed & roasted version was really good. I used light olive oil, pepper and kosher salt.5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 1/3/22 at 1:44 pm

      So glad you enjoyed it!5 stars

      Reply
  3. Brenda says

    Posted on 11/15/21 at 11:18 am

    Thank you! I planted “winter squash” not knowing what I was getting and it yielded 12 big healthy butternuts…but then I didn’t know what to do! Now thanks to you, I’m no longer intimidated and I’m so excited to try it in so many ways!!

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 11/16/21 at 9:14 pm

      We are so happy to hear that! And what a bounty!5 stars

      Reply
  4. Willow says

    Posted on 11/7/21 at 6:58 pm

    Wonderful! Easy way to know how to cook all this squash I got from my farm share.5 stars

    Reply
    • Anna Claire | 40 Aprons TeamAnna Claire | 40 Aprons Team says

      Posted on 11/7/21 at 7:14 pm

      We’re so glad to hear it!5 stars

      Reply
  5. Alexandra A Andor says

    Posted on 6/18/21 at 7:57 pm

    Thank you for creating these tips!! VERY helpful indeed! God bless you too!5 stars

    Reply
  6. Monique says

    Posted on 5/9/21 at 4:03 pm

    I love the fact that you’re giving several different ways and you include on what butternut squash to look for at the store and the different methods of cooking that you’re showing are the most popular. So much easier to just cut in half and take out seeds and that’s the only prep you need to do. Thank you for sharing an easy way to cook something very good for you5 stars

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 5/10/21 at 5:29 pm

      You’re welcome! Thank you for the great review.

      Reply
  7. CHARLES PACE says

    Posted on 11/29/20 at 10:33 am

    Is the face of an butternut squash the inside of the squash or the outside of the squash

    Reply
    • Savannah | 40 Aprons Team says

      Posted on 11/30/20 at 12:02 pm

      The inside of the squash. 🙂 Sorry about the confusion!5 stars

      Reply
  8. Kyle says

    Posted on 11/13/20 at 4:01 pm

    You gave nutritional inflation but without portion size as far as I can tell. How much squash do I get to enjoy for 115 calories?

    Reply
    • Savannah | 40 Aprons Team says

      Posted on 12/7/20 at 9:43 am

      One cup of butternut squash has 63 calories. 🙂5 stars

      Reply
  9. Shirley Shaw says

    Posted on 10/16/20 at 9:18 pm

    Perfect. Thank you5 stars

    Reply
    • Cheryl MalikCheryl Malik says

      Posted on 10/22/20 at 7:04 pm

      Glad you enjoyed it, Shirley!

      Reply
  10. rachel says

    Posted on 9/15/20 at 12:52 pm

    Thank You. I like how you listed 3 options. Very helpful.5 stars

    Reply
    • Amelia Camurati says

      Posted on 9/18/20 at 12:02 pm

      Thanks Rachel!

      Reply
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