How To Cook Butternut Squash (in the Oven, Instant Pot, or Microwave)
Posted: 12/04/19
Updated: 02/02/23
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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.
🥗 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!
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.
👩🏼🍳 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!
🌱 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
How to Cook Butternut Squash (in the Oven, Instant Pot, or Microwave)
THREE foolproof cooking methods for perfect butternut squash to go alongside your holiday dinner or star as your main course.
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.
- 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.
- 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.
- 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.
- 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.
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, JI
Yum! Great suggestion!
I’m usually not a squash person, but the cubed & roasted version was really good. I used light olive oil, pepper and kosher salt.
So glad you enjoyed it!
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!!
We are so happy to hear that! And what a bounty!
Wonderful! Easy way to know how to cook all this squash I got from my farm share.
We’re so glad to hear it!
Thank you for creating these tips!! VERY helpful indeed! God bless you too!
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 you
You’re welcome! Thank you for the great review.
Is the face of an butternut squash the inside of the squash or the outside of the squash
The inside of the squash. 🙂 Sorry about the confusion!
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?
One cup of butternut squash has 63 calories. 🙂
Perfect. Thank you
Glad you enjoyed it, Shirley!
Thank You. I like how you listed 3 options. Very helpful.
Thanks Rachel!