Learn how to cook butternut squash 5 ways! Roasting, steaming, boiling, microwaving, and pressure cooking all tenderize this delicious gourd. Choose the method that fits your style and enjoy various healthy recipes like sides, soups, and stews.
Jessica’s Recipe Science
- Cutting butternut squash into smaller pieces or halves exposes more surface to heat or moisture, helping it cook faster.
- Moist heat softens butternut squash by breaking down pectin in the cell walls, creating a tender texture.
- Roasting drives off surface moisture while promoting browning, concentrating the squash’s natural sweetness and deeper flavor.
Featured Comment 12
“Thank you for the excellent guidance on cooking delicious butternut squash in a microwave. And for indicating that everything except the stem is edible. A tasty addition to this hungry guy’s diet of rice and tortillas.”—Bill
Why It Works
Beneath the inedible skin of a butternut squash lies a sweet and nutty flesh. Once you peel and slice the squash, you have endless uses. I have a handful of simple, go-to cooking methods for you to choose from, depending on how you plan to enjoy it. Each butternut squash recipe yields a different taste and texture.
Steaming, boiling, microwaving, and pressure cooking are quick moist-heat ways to soften the flesh of this winter squash. These methods don’t add much flavor, but they are great for soups and purees. Personally, roasting tastes the best. High heat turns whole pieces or squash cubes into lightly browned, caramelized bites with a deeper, sweeter flavor. Try them and see which you like best!
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How to Cook Butternut Squash
Roasted Butternut Squash (Whole)
You can roast whole butternut squash halves in the oven by cutting them down the center and leaving the skin intact. Remove the seeds with a spoon, brush the cut side with olive oil, and place cut side down on a lightly greased foil- or parchment-paper-lined baking sheet. Depending on the size, cook for 30 to 45 minutes for a 1 ½ to 2-pound squash.
Ways to Serve: Slice and serve as a side dish, or scoop out the flesh. This method tastes lovely with butter, a sprinkle of salt and pepper, or a sweetener like honey, brown sugar, or maple syrup. Try my roasted whole butternut squash for a fall-inspired, sweet-and-savory recipe. You can stuff the centers with a protein filling like ground beef or turkey for a complete meal.
Roasted Butternut Squash (Cubes)
Toss the 1-inch cubes with olive oil or avocado oil, and season with salt and spices for extra flavor. Cook in a single layer until you can easily pierce with a fork or knife, about 20 to 25 minutes. The solid flesh needs high heat to release the moisture from the cell walls that soften the vegetable, around 400°F (204°C). The increased bake temperature can also create additional flavors from Maillard browning.
Ways to Serve: This method is great for meal prepping! My favorite way to use the roasted ingredients is in butternut squash tacos or tossed into a farro salad with root vegetables.
Steamed Butternut Squash (Cubes)
Cooking small butternut squash pieces is a quick way to soften the flesh without any additional oil if you’re looking for a low-fat method. In a covered pot, the superheated steam from boiling water (100°C or 212°F) can cook the vegetable in 10 minutes or less.
Ways to Serve: This method adds no extra flavor, so season well with your favorite pantry spices for a simple side dish; otherwise, it will taste pretty bland. I use the steamed butternut squash to make a delicious butternut squash pasta or butternut squash risotto.
Boiled Butternut Squash (cubes)
Boil 1-inch pieces in salted hot water for about 9 to 11 minutes until fork-tender. The salt dissolves quickly, but the seasoning infuses throughout the gourd and enhances its natural sweetness. Drain well to prevent it from becoming mushy and diluted in flavor.
Ways to Serve: Puree it into a creamy sauce for pasta, make vegetarian spaghetti, or add it to salads. It’s great paired with a roasted beet salad with goat cheese!
Microwaved Butternut Squash (Whole)
Cut the squash in half and cover it tightly with plastic wrap. The plastic traps the steam to help soften the flesh in about 9 minutes. Cooking one half at a time, use the higher power setting to soften efficiently.
Ways to Serve: Brush with melted butter and sprinkle with brown sugar and warm spices, then broil or roast until the surface caramelizes. Season, slice, and serve as a healthy, hearty side dish.
Microwaved Butternut Squash (Cubes)
The electromagnetic waves take 5 minutes or less to tenderize the cubes. Steam from the small amount of water speeds up cooking. Cover with plastic wrap to trap the heat. I use a 1-quart glass Pyrex measuring cup for cooking the squash safely, or a microwave-safe bowl works too.
Ways to Serve: This is great in a grain bowl with quinoa and protein like grilled chicken, shrimp, or beef. You can also puree it to make butternut squash soup.
Instant Pot Butternut Squash (Whole)
You can fit a whole butternut squash in the pressure cooker. I use about a 2-pound size. If it’s larger, cut it into four pieces instead of 2 halves. Cook on top of the trivet to elevate it for more efficient steaming.
Add one cup of water and set it on the manual high-pressure setting for 8 minutes. Increase the time as needed depending on size and doneness, no more than 10 minutes for a 4-pound gourd.
Ways to Serve: Sprinkle with taco seasoning and cotija cheese, drizzle with crema, and add a squeeze of lime juice for a savory side. Add pumpkin pie spice and maple syrup for a sweeter side.
Instant Pot Butternut Squash (Cubes)
One quick, hands-off way to tenderize the squash is to cook it in an electric pressure cooker. The built-up pressure elevates the chamber temperature, cooking diced cubes in just 3 minutes. The squash is ready in about 15 minutes, considering the time it takes to build pressure.
Ways to Serve: I make Instant Pot butternut squash soup using this high-pressure cooking method. Add the pieces to a chicken butternut squash soup for a quick meal.
Frequently Asked Questions
The butternut squash skin is tough and fibrous. You can use a good vegetable peeler to remove the skin. However, the skin becomes thinner and softer when cooked. You do not have to peel the squash before cooking.
Butternut squash is a healthy, low-calorie food packed with fiber, beta-carotene, vitamin C, magnesium, and potassium. Steaming and microwaving retain the most nutrients because of the short cooking time and limited water exposure. Boiling reduces sensitive, water-soluble B vitamins and vitamin C, as some transfer into the cooking liquid or are damaged by high heat. Fiber is exceptionally stable, as are most minerals. So they aren’t significantly affected by any cooking method.
When the tip of a knife or fork is inserted into the flesh with little resistance, it’s ready. The squash shouldn’t be crisp when you bite into it; it should be soft and tender.
Once you scoop out the seeds, don’t throw them away. You can roast them just like my pumpkin seed recipe. Remove the fibrous pulp, then wash and dry them well. Toss in olive oil, salt, pepper, or other desired seasonings. Place them on a sheet pan and roast at 350°F (177ºC) for 10 to 12 minutes. Stir every 5 minutes until crunchy.
Cool the butternut squash, then store it in an airtight container in the fridge for up to 7 days. Alternatively, transfer to a freezer bag and freeze for up to 6 months for later use, and defrost before using.
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How to Cook Butternut Squash (5 ways!)
Ingredients
Roasted Butternut Squash (Whole)
- 1 butternut squash, about 1 ½ to 2 pounds
- 2 tablespoons olive oil, divided
- kosher salt, for seasoning
- black pepper, for seasoning
Roasted Butternut Squash (Cubes)
- 2 cups diced butternut squash, 1-inch cubes
- 1 ½ teaspoons olive oil, plus more for greasing pan
- ¼ teaspoon kosher salt
- ⅛ teaspoon black pepper
Steamed Butternut Squash (Cubes)
- 2 cups diced butternut squash, 1-inch cubes
Boiled Butternut Squash (Cubes)
- 2 cups diced butternut squash, 1-inch cubes
- 4 cups water
- 1 ½ teaspoons kosher salt, optional
Microwaved Butternut Squash (Whole)
- 1 butternut squash, about 1 ½ to 2 ½ pounds
Microwaved Butternut Squash (Cubes)
- 2 cups diced butternut squash, 1-inch cubes
- ¼ cup water
Instant Pot Butternut Squash (Whole)
- 1 butternut squash, about 2 pounds
- 1 cup water
Instant Pot Butternut Squash (Cubes)
- 2 cups diced butternut squash, 1-inch cubes
- 1 cup water
Instructions
Roasted Butternut Squash (Whole)
- Heat Oven – Set the oven rack to the center position and preheat to 400ºF (204ºC).
- Cut the Squash – Place the squash on a sturdy cutting board. Use a sharp chef’s knife to trim the stem and bottom of the squash. Starting at the larger side of the squash, carefully cut it in half lengthwise, using small rocking motions.
- Remove Seeds – Use a large spoon to remove the seeds. If desired, wash, separate and dry the seeds for roasting later.
- Prepare Baking Sheet – Line a large baking sheet with foil. Grease the foil with 1 tablespoon of olive oil, use a paper towel to spread evenly.
- Roast Squash – Brush the flesh of the squash with 1 tablespoon of olive oil. Place the squash cut side down and evenly spaced on the baking sheet. Roast until a knife can easily pierce into the flesh, about 30 to 45 minutes depending on the squash's size.
- Season – Carefully turn the squash over with tongs and season with salt and pepper.
Roasted Butternut Squash (Cubes)
- Heat Oven – Set the oven rack to the middle position. Heat oven to 400°F (204ºC).
- Season the Squash – In a medium bowl, combine butternut squash, olive oil, salt, and pepper.
- Roast the Squash – Line a large baking sheet with foil. Grease the foil with olive oil. Evenly spread squash on the baking sheet. Roast for 10 minutes, then use a spatula to rotate and flip them over. Roast until squash is lightly golden brown and fork-tender, about 10 to 15 minutes.
Steamed Butternut Squash
- Prepare Steamer – Fill a medium pot with enough water on the bottom to not touch the steamer basket. Add the steamer insert and then the squash on top. Cover and bring the water to a boil over medium-high heat.
- Steam the Squash – Once the steam builds in the pot, add the butternut squash. Cook until fork-tender, about 9 to 11 minutes.
Boiled Butternut Squash (Cubes)
- Boil Water – Add water to a large pot. Bring to a boil over high heat, then add salt and stir to dissolve.
- Cool the Squash – Add the diced butternut squash and cook until fork-tender, about 9 to 11 minutes. Drain the squash well.
Microwaved Butternut Squash (Whole)
- Cut the Squash – Place the squash on a sturdy cutting board. Use a sharp chef’s knife to trim the stem and bottom of the squash. Starting at the larger side of the squash, carefully cut in half lengthwise, using small rocking motions.
- Remove Seeds – Use a large spoon to remove the seeds. If desired, wash, separate and dry the seeds for roasting later.
- Microwave Squash – Place one butternut squash halve on a large microwave-safe plate. Tightly cover with plastic wrap. Microwave on high power for 9 minutes. Very carefully tap the covered surface to check if the squash is fork-tender. Microwave an additional 1 to 2 minutes if needed.
Microwaved Butternut Squash (Cubes)
- Prepare the Squash – Place butternut squash cubes in a 1-quart microwave-safe bowl or container. Add water and tightly cover with plastic wrap or a plate that covers the top of the dish.
- Microwave Squash – Microwave on high power for 4 minutes. Very carefully lift the cover to check if the squash is fork-tender. Microwave an additional 1 to 2 minutes if needed.
Instant Pot Butternut Squash (Whole)
- Cut the Squash – Wash and thoroughly dry the butternut squash. Place the squash on a sturdy cutting board. Use a sharp chef’s knife to trim the stem and bottom of the squash. Starting at the larger side of the squash, carefully cut in half lengthwise, using small rocking motions.
- Remove the Seeds – Use a large spoon to remove the seeds. If desired, wash, separate and dry the seeds for roasting later.
- Add Squash – Place the wire rack/trivet inside a 6-quart Instant Pot. Add the cubes of butternut squash on top of the rack. Pour the water into the side of the pot. Make sure that the release valve is in the "Sealing" position. Place the lid on, then turn and lock.
- Pressure Cook – Press the "Manual" button on the Instant Pot on high pressure, and then set the timer to 8 minutes using the "+" or "-" controls. It will take about 10 to 12 minutes for the pot to heat and build pressure. For a larger 2 ½ to 4 pound squash, cut into 4 pieces. Cook 9 to 10 minutes, depending on size and how soft you would like the flesh.
- Release Pressure – Carefully quick-release the pressure. Use an oven mitt to slowly and carefully twist the steam release handle on the lid to the "Venting" position. You can also cover the valve with a towel to prevent splatter. Remove the lid and use tongs ro take out the butternut squash halves.
Instant Pot Butternut Squash (Cubes)
- Add the Squash – Place the wire rack/trivet inside a 6-quart Instant Pot. Add the cubes of butternut squash on top of the rack. Pour the water into the side of the pot. Make sure that the release valve is in the "Sealing" position. Place the lid on, then turn and lock.
- Pressure Cook – Press the "Manual" button on the Instant Pot on high pressure, and then set the timer to 3 minutes using the "+" or "-" controls. It will take about 10 minutes for the pot to heat and build pressure.
- Release Pressure – Carefully quick-release the pressure. Twist the steam release handle on the lid to the "Venting" position. You can also cover the valve with a towel to prevent splatter. Remove the lid and use tongs to lift out the trivet. Quickly transfer to a bowl and serve with desired seasonings.
Recipe Video
Notes
- Serving Size: ½ cup butternut squash
- Storing: Cool and store in an airtight container in the refrigerator for up to 7 days. Freeze for up to 6 months, and defrost before using.
- Reheating: Cover and reheat in the microwave on high setting in 30-second intervals until hot.
Nutrition Facts
Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.
Julie H says
I’d like to know how to easily remove the sticky cooked residue from the squash that adheres to my pressure cooker’s steamer basket. It was even worse when I microwaved the whole squash on a microwave-safe plate. I could never get the residue completely off. If there is an easy way, I would really like to know.
Bill says
Thank you, Jessica, for the excellent guidance on cooking delicious butternut squash in a microwave. And for indicating that everything except the stem is edible. A tasty addition to this hungry guy’s diet of rice and tortillas.
Jessica Gavin says
You’re welcome, Bill! Happy to hear that you are incorporating some squash into the meal rotation.
Carol says
I boil my cubes, mash, then add some brown sugar. Yum!
Jessica Gavin says
Sounds delicious, I will have to try it!
Rosana says
Hello Jessica, thanks for the butter squash recipes
I follow you.
love Rosana
patricia says
Thank you Jessica,
I have made butternut soup, but not the roasted or the curry.
I will give them both a try.
Jessica Gavin says
Definitely give them a try Patricia, I think you will love it!
Judy says
Hi Jessica,
I want to try all those recipes. I like squash a lot. I saw you mention you can use an immersion blender on squash. I bought one a couple years ago and only used it once as I was afraid it would damage my pan. It seemed so hefty to hold on to as well. Do you have any tips on using one?
Thank you. Judy
Libby says
I LOVE my immersion blender – especially for blending hot soup ingredients. I just take the pan off the stove and immerse the blender, up and down, through the soup until it’s blended to my preferred consistency. The blade has a guard all around it, so I’ve never had any damage to my pans. (Mine is not that heavy – it was an inexpensive one and works beautifully!)
Jessica Gavin says
I agree with Libby, great tips!
Jessica Gavin says
Hi Judy! Don’t be afraid, like Libby said there is a guard around the blade. I usually lift the blad about a 1/2 inch above the bottom of the pot so it doesn’t tough and just circle the blender around the pot, lifting up and down as needed. Works great!