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Walk into any grocery store, or better yet, your local farmers' market this time of year, and you'll likely see bins overflowing with seasonal squash in dozens of colors, shapes and sizes.
Knowing the different types of squash can help you choose the right one; some excel in savory dishes, such as soups and casseroles, while others are better suited for sweeter recipes. Try thin-skinned delicata roasted with pomegranates and pecans, spaghetti squash with a hearty winter green pesto or velvety acorn squash in a creamy soup.
Technically, both winter and summer squash are botanically classified as a fruit as they contain seeds, but they are often used as vegetables in cooking. And, unlike summer squash, winter squash can usually be stored for months, thanks to their thick, protective rinds.
Nutritionally, fall squash is also one of the best plant-based sources of vitamin A. Take butternut squash, for example; a single 1-cup serving contains 63 calories, almost 3 g of fiber and 745 micrograms (ug) of vitamin A, which meets the daily requirement for an adult woman.
How to Break Down a Squash
The most intimidating part of cooking fall squash is often cutting through the hard skin. Unlike summer squash, most fall squash varieties have thicker skin, along with seeds that need to be removed before preparing.
To help, microwave any squash with tough skin, such as acorn, Cinderella, kabocha, pumpkin and spaghetti squash, to soften the tough skin before cutting. Use a chef's knife to score the squash, slicing about a 1/4-inch deep around the center of the squash, then pricking the skin with a fork to help steam escape.
For most varieties, five minutes is sufficient time to soften the skin without overcooking the squash. Let cool to the touch, then transfer to a cutting board.
Starting at the stem end, cut the squash in half lengthwise. The skin should be soft enough for the knife to cut through easily. Remove any seeds and stringy flesh using a large spoon. Or, for the ultimate ease, grab pre-cut squash from the produce section. While you'll pay more per pound than whole squash, pre-cut squash can be a lifesaver for busy evenings.
Now, you're ready to cook!
Honeynut Squash
A smaller cousin of the more popular butternut squash, honeynut squash has been specifically bred for a sweeter, nuttier flavor. As they are only in season for a few weeks during the fall, if you find honeynut at your local store or market, grab as many as you can. Trust me, they will soon become your favorite squash. Use honeynut in any recipe that calls for butternut squash. It's best halved, with seeds removed, and then roasted to concentrate its naturally sweet flavor further.
Try it in this double-squash salad featuring roasted honeynut and delicata squash.
Delicata, Honeynut Squash and Kale Salad
4 cups baby arugula
3 cups thinly sliced Tuscan kale
1 small shallot, peeled and thinly sliced
3 tablespoons red wine vinegar
1/2 cup roasted pepitas
Feta cheese or goat cheese, optional
Roasted Squash
2 delicata squash, sliced in half lengthwise, then sliced into 1-inch half-moons
2 honeynut squash, seeded and cut into 1-inch cubes
2-3 tablespoons olive oil
2 tablespoons pure maple syrup
1 teaspoon smoked paprika
1/2 teaspoon cumin
1/2 teaspoon salt
pinch cinnamon and cayenne
Maple Dijon Dressing
2 tablespoons maple syrup
2 tablespoons apple cider vinegar
1 tablespoon dijon mustard
1 small garlic clove, minced
1/4 teaspoon salt
1/3 cup olive oil
Preheat oven to 425 degrees F. Place the squash on a large baking sheet and drizzle with the olive oil, maple syrup, smoked paprika, cumin, cinnamon and cayenne. Toss to coat well, then spread out so that squash is in an equal layer. Place in the oven and roast for 25 minutes, turning halfway through. Remove and let cool to room temperature.
Place the thinly sliced shallots in a small container and cover with the red wine vinegar. Set aside to pickle quickly.
Whisk together the syrup, apple cider vinegar, mustard, garlic, and salt until combined, then slowly drizzle in the olive oil, whisking the entire time until a dressing comes together. Taste, adding more salt/pepper as desired
In a large bowl, add the arugula, kale, and roasted squash. Drain the shallots and add them to the salad bowl. Add the dressing and 1/4 cup of the pepitas and toss until well combined. Transfer to a plate and garnish with the remaining 1/4 cup of pepitas, crumbled feta cheese or goat cheese, if using, and serve.
Acorn Squash
A smaller-sized squash with a gently ribbed, dark green and orange skin, the acorn squash is mild in taste, making it highly versatile.
Acorn squash is also the perfect storage squash as it'll stay fresh for one to two months in a cool pantry. Try them stuffed with sausage and grains, roasted, or pureed into creamy soups.
This higher-protein soup is made with roasted acorn squash and carrots, and the prep couldn't be easier. Halve the squash, roast until tender, then scoop into a blender and puree until creamy and smooth.
Roasted Acorn Squash Soup
2 medium acorn squash, halved and seeded
1 small head garlic
1 onion, peeled and quartered
2 carrots, chopped into large 3-4" chunks
2-3 tablespoons olive oil
1 teaspoon dried thyme
1/4 teaspoon ground nutmeg
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon pepper
4 cups vegetable broth, divided
3/4 cup silken tofu
1 teaspoon fresh lemon juice
Garnishes, as desired: olive oil, black pepper, pepitas, bread croutons, micro greens
Preheat oven to 400 degrees F.
Prep the veggies: halve and remove any seeds from the squash. For the garlic, peel away any loose, papery outer layers, but leave the cloves intact. Using a sharp knife, carefully cut about 1/4 inch off the top of the garlic head to expose the tops of the cloves. Quarter the onion, and chop the carrots into large chunks.
Place the veggies into a large roasting dish, cut side up. Drizzle the olive oil liberarly over the veggies, then season with the thyme, nutmeg, cayenne, salt and pepper. Drizzle more olive oil onto the garlic, then cover the top of the garlic head with a little foil to prevent the garlic from burning.
Place in the oven and let roast for 20 minutes. The tops of the squash and veggies should start to caramelize slightly and the garlic should be soft. Remove the garlic from the oven and set aside. Flip the squash over and add 2 cups of vegetable broth to the roasting dish. Place back in the oven and cook another 20-25 minutes until the vegetables are very soft.
Using a spoon, scoop out the flesh of the squash and add to the base of a blender along with the softened onion, carrots and any liquid from the roasting pan. Squeeze out the garlic from the head (it should come out easily when you squeeze at the base) and add to the blender. Add the remaining 2 cups vegetable broth, silken tofu and lemon juice. Puree until very creamy and smooth.
Taste, adding more salt if needed, or more lemon if the soup needs a little more brightness or if the squash is tasting too sweet. If the soup needs more sweetness, add in a little maple syrup.
Divide into bowls and serve! I like to garnish with a drizzle of good olive oil, more black pepper and pepitas for crunch. Toasted bread croutons or microgreens for a garnish will also work!
Spaghetti Squash
This golden-skinned squash gets its name from its texture; when cooked, the stringy strands resemble angel hair pasta, making it a great low-carb alternative to pasta.
To prepare, slice the squash in half, remove the seeds, and bake cut-side down until tender. Then, gently shred the squash with a fork to form the spaghetti strands.
Try it with your favorite pasta sauce, or in this spaghetti squash lasagna boat, with a bolognese sauce and plenty of melty cheese.
Vegetarian
Spaghetti Squash
Lasagna
1 large spaghetti squash, halved and seeds removed
2-3 tablespoons olive oil, divided
1/2 white or yellow onion, minced
2 garlic cloves, minced
8 ounces plant-based ground, like Beyond or Impossible
28 ounces canned tomato sauce
1 1/2 cups spinach leaves
1 clove minced garlic
pinch red pepper flakes
1 cup ricotta
very small pinch nutmeg
2 tablespoons parmesan cheese
1 cup shredded mozzarella cheese
Poke spaghetti squash all over with a fork. Place in the microwave for 5 minutes as this will make slicing the squash easier. Let cool, then slice in half lengthwise. Remove the seeds.
Rub the halved squash with a little olive oil and sprinkle with salt and pepper, then place in a baking dish and add water about 1/3 of the way up. Cover and bake for 45 minutes, or until the squash is tender.
While the squash is cooking, make the sauce. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the onion and cook until slightly softened, stirring often, about 4-5 minutes. Stir in the garlic cloves and the plant-based meat and cook, breaking up with a wooden spoon, until browned. Add in the tomato sauce and a pinch of salt.
Depending on what canned tomatoes you use will depend on how much salt you add. I usually start with 1/4 teaspoon and taste from there. Let simmer for 10-15 minutes over low heat, stirring occasionally.
In a separate small skillet, add a teaspoon of olive oil and the spinach. Cook until just wilted, adding in a pinch of salt and red pepper flakes to season. Let cool slightly, then remove and finely chop. Stir into the ricotta cheese along with the 2 tablespoons of parmesan cheese and nutmeg.
Remove the squash from the oven and stuff with half of the ricotta cheese. Top each squash half with the tomato sauce and cover with the mozzarella cheese. Return back to the oven and cover. Bake for 20 more minutes, then remove the cover and bake another 15 minutes until bubbly, browned and hot. Serve with more warmed sauce, if desired.
Delicata Squash
This pale yellow and green striped squash is one of my favorite low-prep squashes. The skin is thin enough to eat, which means you can slice it without having to microwave it first, and the creamy interior has a similar flavor to sweet potatoes.
Slice it, remove the seeds, then roast. Or, try it in this curry dish, with roasted delicata squash, cheater's red curry sauce, and tofu for an extra boost of protein.
Vegan Delicata Squash Red Curry
1 large delicata squash
1 tablespoon + 2 teaspoons olive oil, divided
3 tablespoons red thai curry paste
1 15 ounce can light coconut milk
1 tablespoon soy sauce or tamari for gluten-free version
2 teaspoons maple syrup
1-2 red thai chilis, finely chopped
1 tablespoon grated fresh ginger
12 ounces extra firm tofu, drained and pressed
1/4 cup basil, preferably thai basil
1 tablespoon fresh lime juice
Rice, for serving
Slice the delicata squash into 1/2" half moons and remove any pulp and seeds. Preheat oven to 400 degrees F.
Drizzle delicata squash with 2 teaspoons olive oil and a pinch of salt and pepper. Place in a single layer on a baking sheet and roast for 20 minutes until tender.
In a large skillet or saute pan, heat the remaining 1 tablespoon olive oil over medium heat. Add the curry paste and mash into the hot oil until all the paste is incorporated. Reduce heat to medium-low, slowly drizzle in the coconut milk, whisking continuously until all milk has been added and mixture is smooth without any clumps.
Stir in 1/2 cup water, basil, ginger, soy sauce, maple syrup and chilis. Add the roasted squash and tofu then cook for 10-15 minutes until sauce has thickened and squash is heated through. Stir in the lime juice.
Serve over rice.
Butternut Squash
Arguably the most popular type of winter squash, butternut squash has a pale rind with a deep orange flesh. Its thinner skin can be peeled, making preparation easier than with other types of squash. Use a paring knife or vegetable peeler to remove the skin, then halve or cube before cooking.
This naturally plant-based pasta gets its flavor from roasted butternut squash, homemade pecan parmesan cheese, and seasonal lactino kale. Tossed with whole-grain pasta, it's a nourishing and filling option, providing 17 grams of protein per serving.
Kale Pasta with
Butternut Squash
and Pecan Parmesan
3/4 cup pecan halves, toasted
2 tablespoons olive oil, divided
1 tablespoon nutritional yeast
1 large butternut squash, peeled, halved, seeded and cut into small cubes
2 teaspoons dried oregano, divided
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
2 tablespoons dairy-free butter, I love Earth Balance & Miyoko's best
6 large garlic cloves, peeled and thinly sliced
1/4 teaspoon red pepper flakes
1 large bunch kale, ribs and stems removed and leaves torn into ~2-inch pieces
12 ounces whole wheat pasta, or other long pasta
1-2 tablespoons fresh lemon juice + lemon zest, for topping
Toast the pecans by placing them on a baking sheet and toast for 6-8 minutes, until lightly golden but not burnt. Add the pecans into a small food processor and pulse until pecans are roughly chopped. Then, add in the nutritional yeast, 1 teaspoon olive oil and 1/4 teaspoon salt and process until a course parmesan texture appears. Set aside.
Preheat oven to 400 degrees. Meanwhile, toss the cubed butternut squash with remaining olive oil, 1 teaspoon dried oregano, 1/4 teaspoon salt and 1/4 teaspoon black pepper together until well coated. Then, place them in a single layer on a baking sheet and roast until tender and golden brown, about 30 minutes, tossing halfway through.
Bring a large pot of salted water to a boil and add the pasta; cook until very al dente, about 2 minutes undercooked according to package directions. Drain, reserving 1 cup of pasta water.
Heat the butter in a large skillet over medium heat. Next, add the remaining dried teaspoon of oregano, garlic, remaining 1/4-1/2 teaspoon of salt and pepper and red pepper flakes and cook 30-60 seconds or so, taking care not to burn. Then, add in the kale leaves and cook until just wilted -- about 4-5 minutes.
Add the pasta along with the cooked butternut squash and 1/4 cup of the reserved pasta water to the kale skillet. Toss vigorously with tongs and add more reserved pasta water as needed to make the sauce and continue cooking the pasta until al dente, about 2-3 minutes total. As needed, add in a splash of pasta water to keep cooking the pasta and create a silky sauce. You may not need all of the reserved pasta water.
Remove from heat and add in 1/2 of the pecan parmesan, lemon juice, and lemon zest. Taste, adjusting seasonings as needed --more salt/pepper/red pepper/lemon juice/parmesan as desired. Finally, divide among 4 bowls and top with more pecan parmesan and serve!
Alternatively, for a fall-inspired twist on fettuccine Alfredo, puree roasted butternut squash and use it as a creamy pasta sauce in this butternut squash Alfredopasta recipe.
Pumpkin
Yes, you can break down a pumpkin to steam (or roast) the flesh. However, for a lot less work, you can purchase canned pumpkin puree to use in everything from pie to cornbread, scones, and chili.
This healthy pumpkin waffle recipe utilizes an entire can of pumpkin puree, eliminating the waste of half-cans.
Pumpkin Waffles
2 cups milk of choice
2 tablespoons lemon juice
1 15 ounce can pumpkin puree
1/4 cup neutral oil
1/4 cup sugar
1 tablespoon vanilla extract
2 1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
4 teaspoons pumpkin pie spice, or can do 2 1/2 teaspoons cinnamon, 1 teaspoon ginger, 1/2 teaspoon nutmeg
For the maple pecan topping: 1 cup chopped pecans, 1/3 cup pure maple syrup plus more for drizzling
Preheat waffle iron according to directions
Mix together the milk and lemon juice, then set aside for 5 minutes to curdle slightly; this is your homemade "buttermilk"
In a large bowl, whisk together the pumpkin puree, buttermilk, oil, sugar, and vanilla extract until smooth.
Whisk in the dry ingredients (flour, baking powder, baking soda, salt and pumpkin pie spice) then allow the batter to side for at least 5 minutes to allow the baking powder to activate and the batter to hydrate.
Pour batter into the prepared waffle maker and make waffles. Repeat with all of the batter.
Heat a medium skillet over medium-low heat and add the pecans and toast until nutty, stirring often, taking care not to burn. Add the maple syrup and cook another minute until the syrup bubbles.
Remove from heat and let cool slightly, then transfer to a piece of parchment paper or plate to cool completely, As the syrup cools, the pecans should crumble into a pecan brittle. Drizzle maple syrup on top of the waffles, then top with the pecan brittle!