Sautéed Butternut Squash

Name: Sautéed Butternut Squash
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 2 tablespoons olive oil; 2 cups butternut squash (heaping, from 1 small to medium butternut squash, peeled, cubed, and diced); ½ teaspoon garlic powder (or to taste); ¼ teaspoon cayenne (or to taste); kosher salt (to taste)

This creamy, sweet, tender sautéed butternut squash is an easy, quick, and versatile addition to any meal. This guide will show you not only how to cook your butternut squash to perfection, but to properly prepare and cut it, too.

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Sautéed butternut squash is shown in a white bowl with a red linen and a copper spoon on a white marble counter.

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What You'll Need
How to Cut Butternut Squash
How to Sauté Butternut Squash
Variations
FAQ
Expert Tips
How to Store
How to Make a Meal
Recipes You'll Love
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💬 Comments

Butternut squash signals the beginning of fall for me - its warm, welcoming flavors and vibrant orange hue a reflection of the shift to more moderate temperatures, changing leaves, and time spent with family and friends as holidays approach.

This recipe is an easy way to experience all of those lovely fall moments with limited effort and time required. I will show you how to prepare, cut, and cook butternut squash with step-by-step directions to ensure success.

Feel free to reference this guide any time you need a refresher!

Labeled ingredients sit on a white counter: a butternut squash, olive oil, kosher salt, garlic powder, and cayenne.

What You'll Need

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Butternut Squash I used a fairly small squash here, which resulted in about 2 heaping cups of diced squash. You can buy pre-cut squash, but I would recommend cutting those pieces into more even shapes before cooking.
Extra Virgin Olive Oil Using high-quality extra virgin olive oil is always a treat, but any kind you have on hand will be fine here.
Garlic Powder I prefer using garlic powder here over fresh garlic because it is less likely to burn.
Cayenne You can omit cayenne, or choose a warm spice that has no heat, such as cinnamon, if you are sensitive to spicy food.
Kosher Salt I always recommend using kosher salt in recipes. It is easier to control the saltiness and it coats food more evenly.

How to Cut Butternut Squash

Step One Cut off the top and bottom of the squash.

Step Two Peel.

Step Three Slice in half lengthwise.

Step Four Remove the seeds with a spoon.

Steps 1 through 4 of how to properly cut a butternut squash are shown.

Step Five Set hollowed squash on a cutting board.

Step Six Cut in half crosswise.

Step Seven Cut the top half into planks lengthwise.

Step Eight Slice across the hollow top portion of the squash and set aside to cube.

Steps 5 through 8 of how to properly cut a butternut squash are shown.

Step Nine Cut the remaining portion of the base lengthwise into batons.

Step Ten Cut all of the other planks lengthwise into batons.

Step Eleven Cut across the batons to create cubes.

Step Twelve You are ready to cook! See below for cooking instructions.

Steps 9 through 12 of how to properly cut a butternut squash are shown.

How to Sauté Butternut Squash

Step One Heat a pan to medium heat. Add the olive oil and the squash.

Cubed butternut squash is shown in a pan with olive oil.

Step Two Let the butternut squash cook on one side for several minutes until you see some browning. Continue to cook for about 15 minutes, stirring often, until the squash is tender and lightly browned.

At about the 10-minute mark, season with salt, garlic powder, and cayenne.

Cubed butternut squash is shown sautéeing in a pan sprinkled with salt, garlic powder, and cayenne.

Variations

Traditional You can omit the garlic powder and cayenne if you would prefer a more traditional butternut squash. Try adding another warm spice like cinnamon in their place.

Fresh Herbs Fresh herbs can make anything better. This would be delicious with some finely chopped rosemary or fried sage leaves.

Sweet Try adding a sprinkling of brown sugar near the end of your cook time for a sweeter butternut squash. Be cautious not to add too early or on too high a heat or you risk the sugar burning.

FAQ

What does butternut squash taste like?

Butternut squash is often compared in taste to a sweet potato. It is creamy, slightly nutty, and a bit sweet while maintaining an overall savory flavor.

Is butternut squash healthy?

While there are different measures people use to define health, there are certainly some benefits to eating butternut squash.

It is a great source of fiber, potassium, and other nutrients, such as vitamin C, vitamin E, and beta-carotene. Check out this article for more information.

Can you freeze cooked butternut squash?

Yes, cooked and raw butternut squash freezes quite well. Place on a cookie sheet with the pieces separated and place in the freezer. Once frozen, remove and place in a freezer-safe container, and store for up to 3 months.

What does sautéed butternut squash go with?

Check out the "How to Make a Meal" section below for lots of excellent suggestions!

How do you know if butternut squash has gone bad?

If your squash feels empty inside, has noticeable soft spots, is mushy or rubbery, or leaks liquid, throw it away. Other signs include an unpleasant smell or mold.

Expert Tips

For even cooking, cut your butternut squash into very similarly shaped cubes. This will provide even heat distribution and allow each cube to cook at the same rate.
When selecting butternut squash, choose one with an even beige exterior. Scarring on the surface is normal, but avoid soft spots or cuts that puncture the skin. Choose one that is heavy for its size with no bruises and an intact stem.
Use a sharp knife and a sturdy cutting board on a flat surface when cutting your butternut squash. They can take a little bit of muscle to get through, so avoid injury by using the best possible tools.

How to Store

You can store the cooked squash in the fridge for 4 to 5 days in an airtight container.

If freezing, place individual cubes on a cookie sheet and freeze. Transfer to a freezer-safe container and store in the freezer for up to 3 months.

Defrost in the fridge overnight and reheat in a pan with a little oil over medium heat for the best texture, or in the microwave if you are in a hurry.

How to Make a Meal

There are so many ways to enjoy this butternut squash. Here are just a few ideas for how to serve:

Chicken Dinner Try with Italian Chicken Cutlets and Garlicky Sautéed Cruciferous Crunch for a comforting dinner.

Steak/Beef Serve some carne asada or kafta with a side of sauteed butternut squash.

Grain Bowl Try swapping the brown rice in this Warm Grain Bowl with Goat Cheese and Greens for butternut squash.

Turkey What says fall more than turkey? Make your life easy by preparing this simple butternut squash for your Thanksgiving table!

Pork This would be fantastic with some Mustard and Sage Roasted Pork Tenderloin.

Salad Topping Try adding some cubes of butternut squash to your next fall salad.

Soup Topping This also serves as a delicious topping for a cream-based soup, like butternut squash or mushroom soup.

Looking for a dessert to finish your meal? Try this amazing Pumpkin Torte or these spectacular Cinnamon Madeleines!

Recipes You'll Love

Here are some other warming vegetarian sides for a cold night:

Sautéed Sweet Potatoes

Roasted Baby Broccoli

Crispy Air Fryer Smashed Potatoes

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