Roasted Butternut Squash with Onions

GF V DF VG NF SF Mar 30, 2025

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Butternut squash was my gateway vegetable. I love most veggies now, but growing up, I hated almost all of them. Butternut squash was the one that was able to unlock my love of vegetables, and this recipe how my mom would prepare them. Butternut is a starchy vegetable, similar to potatoes or plantains, so I tend to eat this more as my carb side than a vegetable side, such as pairing this with Grilled Shrimp Skewers and Spinach and Onion Vegetable Medley for a delicious and well rounded meal

- 1 medium (110 g) Onion
- 1 lb (454 g) Frozen butternut squash, thawed
- 2 tsp (10 g) Extra virgin olive oil
- 1 tbsp (15 g) Minced garlic
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Black pepper, ground

1. Preheat your oven to 400F, and line a large cookie sheet with parchment paper

2. Today I'm going with frozen butternut squash, but fresh will also work. Just scale the recipe up based on how many pounds your squash is. Typically 1 large squash is about 3 pounds, so triple all the seasonings

3. Cut your onion into a large dice, and add to the pan. Add the butternut squash, oil, minced garlic, garlic powder, onion powder, salt, and pepper

4. Roast at 400F for about 30 minutes, or until soft and browned

5. As for the cost between frozen or fresh butternut squash, I got this 1 lb (454 g) bag of frozen butternut squash for $1.99, already peeled and cubed. In comparison, I can get a fresh butternut for $0.79/lb, but that includes the weight of the skins and seeds, plus the work to cut it up myself. This 2.76 lb (1,257 g) squash cost $2.19, and yielded 2.42 lb (1,100 g) of raw squash meat. Therefore, the net cost of fresh butternut squash is $0.90/lb, making it less than half the price of the frozen. It's up for you to decide if that cost difference is work the extra effort for fresh vs frozen

https://www.poormanprotein.com/recipes/butternut-squash

Description

 Butternut squash was my gateway vegetable. I love most veggies now, but growing up, I hated almost all of them. Butternut squash was the one that was able to unlock my love of vegetables, and this recipe how my mom would prepare them. Butternut is a starchy vegetable, similar to potatoes or plantains, so I tend to eat this more as my carb side than a vegetable side, such as pairing this with Grilled Shrimp Skewers and Spinach and Onion Vegetable Medley for a delicious and well rounded meal

Time

Prep Time:

10 minutes

Cook Time:

30 minutes

Total Time:

40 minutes

Cost

Total Cost:

Cost per Serving:

$0.90

Ingredients

Serving(s)

1 medium Onion
1 lb Frozen butternut squash, thawed
2 tsp Extra virgin olive oil
1 tbsp Minced garlic
1 tsp Garlic powder
1 tsp Onion powder
1/2 tsp Salt
1/2 tsp Black pepper, ground

Instructions

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1. Preheat your oven to 400F, and line a large cookie sheet with parchment paper


2. Today I'm going with frozen butternut squash, but fresh will also work. Just scale the recipe up based on how many pounds your squash is. Typically 1 large squash is about 3 pounds, so triple all the seasonings


3. Cut your onion into a large dice, and add to the pan. Add the butternut squash, oil, minced garlic, garlic powder, onion powder, salt, and pepper


4. Roast at 400F for about 30 minutes, or until soft and browned



5. As for the cost between frozen or fresh butternut squash, I got this 1 lb (454 g) bag of frozen butternut squash for $1.99, already peeled and cubed. In comparison, I can get a fresh butternut for $0.79/lb, but that includes the weight of the skins and seeds, plus the work to cut it up myself. This 2.76 lb (1,257 g) squash cost $2.19, and yielded 2.42 lb (1,100 g) of raw squash meat. Therefore, the net cost of fresh butternut squash is $0.90/lb, making it less than half the price of the frozen. It's up for you to decide if that cost difference is work the extra effort for fresh vs frozen

Nutrition Facts

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Servings: 3

Calories: 144

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Total Fat: 3.6g (5 %)
 Saturated Fat: 0.5g (3 %)
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 2.5g
Cholesterol: 0mg (0 %)
Sodium: 381mg (17 %)
Total Carbohydrate: 28.3g (10 %)
 Fiber: 3.0g (11 %)
 Net Carbs: 25.3g
 Total Sugar: 6.0g
  Added Sugar: 0.0g (0 %)
Protein: 3.6g (7 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 66mg (5 %)
Iron: 1.62mg (9 %)
Magnesium: 29mg (7 %)
Potassium: 418mg (9 %)

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Glycemic Index:

62.1

Glycemic Load:

14.8