Autumn Roasted Butternut Squash

roasted butternut squash
Alanna Waldron, RDN
Total Time: 35 min
Prep Time: 5 min
Cook Time: 30 min
Servings: 2 (about 1/2 cup each)

Nutrition Highlights (per serving)

234 calories
18g fat
19g carbs
4g protein
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Nutrition Facts
Servings: 2 (about 1/2 cup each)
Amount per serving  
Calories 234
% Daily Value*
Total Fat 18g 23%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 297mg 13%
Total Carbohydrate 19g 7%
Dietary Fiber 5g 18%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 85mg 7%
Iron 2mg 11%
Potassium 581mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This autumn roasted butternut squash recipe has great crunch from pecans and pumpkin seeds. What I love most is the warm cinnamon adding a subtle coziness to the dish. The side is also incredibly versatile—you can easily amend the textures and flavors to your liking by swapping in different nuts and toppings. See some winning suggestions below.


  • 1 pound cubed butternut squash
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon ground cinnamon
  • 1/4 cup pecans, chopped
  • 1 tablespoon raw pumpkin seeds


  1. Preheat oven to 400F. 

  2. Line a baking sheet with foil and set aside. 

  3. In a large mixing bowl, combine butternut squash, oil, salt, and cinnamon. Stir until oil and spices are evenly distributed.

  4. Pour squash onto lined baking sheet. Bake at 400F for 25 to 30 minutes, flipping once halfway through.

  5. Remove from oven and sprinkle with pecans and pumpkin seeds.

    Ingredient Variations and Substitutions

    Butternut squash is versatile and can be made into both sweet and savory dishes. Because it is naturally sweet, it pairs well with savory/salty flavors. I always like to add a touch of sea salt as it brings out the sweetness.

    Cinnamon also pairs well with any winter squash, adding warmth to the dish. You could add other spices such as cloves, allspice, and ginger, or just add pumpkin spice.

    Pecans add a crunch and nuttiness that goes well with sweet squash. If you prefer another nut, consider trying chopped walnuts or hazelnuts. Nuts increase the nutritional value of the dish, bringing in monounsaturated fats, protein, vitamin A, and fiber.

    Adding unsweetened dried cranberries or raisins would make a delicious topping.

    Cooking and Serving Tips

    For convenience, I chop the nuts and measure out the pumpkin seeds while the squash is cooking in the oven. I also often buy pre-cut butternut, as it is a pain to cut up, plus it's a shortcut veggie that saves major cooking time.

    To save time on clean-up, I mix up the butternut with the oil and spices right on the lined baking sheet. After the squash is cooked, I recommend pairing it with a dollop of vanilla or plain Greek yogurt for a refreshing combination. With the yogurt, it is best served cold or at room temperature so the yogurt does not melt.

    This side dish goes well with any lean meat of choice or tofu. Leftovers can easily be reheated and enjoyed, or roast some Brussels sprouts and add it into the mix. You can create a vegetarian stir-fry with leftovers by pairing it with cooked quinoa or brown rice.

    The squash can be sauteed on the stove top but it may not be evenly cooked or cooking time will vary. Toasting the pumpkin seeds and pecans would elevate the texture and nuttiness in both.

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By Alanna Waldron, RDN
 Alanna Waldron is a registered dietitian and certified dietitian/nutritionist in New York.