Roasting Frozen Butternut Squash: How to, 3 Flavours, 5-Steps

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By the way, there are many recipes for this vegetable and the method of making them is also very easy. But the real flavor of butternut squash lies in roasting it. Butternut squash is a winter vegetable, which is rich in nutrients like vitamin A, vitamin C, fiber, minerals including potassium, and other vitamins.

It only takes a few minutes to Roasting Frozen Butternut Squash and the steps are very simple. If someone is making this for the first time then there is nothing to take tension, I show you a quick recipe that will make the squash cubes look crispy and crusty and have an amazing caramel look. All you need are a few ingredients to make butternut squash tasty and appetizing.

If you have pre-cut frozen butternut squash lying around in your fridge or you have bought a package of organic butternut squash from the market. So you can roast it in just 35 minutes. I have 3 amazing flavor options for you that are super quick and super classic. so let’s start roasting cubes.

Nutrition Facts Roasted Butternut Squash

There is a multitude of dishes you can make with Butternut Squash, such as roasts, bakes, soups, or toasts. It is slightly sweet in taste and rich in vitamins and minerals. Here’s the nutritional value of 200 grams (7 ounces) of roasted butternut squash.

Roasted Butternut Squash200 Gram
Energy90 Kcal
Carbs24 g
Fat0.2 g
Protein2 g
Fiber4 g
MineralsQuantity% Daily Value
Magnesium68 mg20%
Manganese0.404 mg19%
Potassium704 mg14%
Calcium96 mg10%
Phosphorus66 mg10%
VitaminQuantity% Daily Value
Vitamin C42mg50%
Vitamin E2.88 mg20%
Vitamin B60.30824%
Vitamin A equiv1064 μg100%
Folate (B9)54 μg14%
Pantothenic acid (B5)0.8 mg16%
Thiamine (B1)0.2 mg18%
Niacin (B3)2.4 mg16%
Riboflavin (B2)0.4 mg4%

Health Benefits of Butternut Squash

Squash is one of the oldest cultivated crops, dating back more than 10,000 years, found in Central America and Mexico. Its taste is mild, nutritious, and sweet. Like the proper sweet potato and carrot combination.

Along with this, it also has many health benefits.

Rich in Fibre: Being high in dietary fiber, it is one of the best healthy foods for weight loss and also keeps heart diseases and cancer at bay.

Best Hydrator: Butternut squash contains more than 85% water which is very useful in your hydrate rake.

Immunity Booster: Vitamin A is most needed for the immunity system. Which is obtained by converting from beta/alpha-carotene found in butternut squash.

How to Roast Frozen Butternut Squash-5 Steps

Step-1 | For better taste, bring butternut squash to room temperature: You can also use the oven and water to bring frozen to room temperature. But whatever is real taste goes away when done in the oven. The method I use for every frozen item is to run it under the faucet in my sink. Just put it under a slow tap with its packing on for 10 minutes and then it’s ready to go in the oven.

Step-2 | Season squash and Add Flavors: Due to being frozen, the chances of bacteria in the food are greatly reduced. If the condition of your frozen butternut squash is good then you can cook it directly or wash it first.

First Flavor: Take cubes of butternut squash in a mixing bowl and add 2 spoons of olive oil, then season with a little black pepper and salt, add 3 cloves of minced garlic, and mix the cubes well. and then it’s ready to go in the oven.

Second Flavor: Put butternut squash cubes in a mixing bowl, then add 2 teaspoons olive oil, a little pepper and salt, a pinch of dried chili peppers, and 3 cloves minced garlic, then add minced 2 teaspoons fresh or dried rosemary. Mix all these ingredients well in a bowl and keep them in the oven.

Third Flavor: The third flavor after the two classic ones is for the sweet tooth. Due to the presence of sugar in it, there is a slight increase in calories. Before Roasting, put the butternut squash cubes in a large mixing bowl, then add 2 tablespoons of brown sugar with a pinch of salt, a little melted butter, and a little cinnamon powder (optional) then toss it properly to spread it on the baking sheet.

Step-3 | Arrange squash cubes on a baking sheet: After seasoning the cubes are now ready to go in the oven. Arrange the cubes on the baking sheet in such a way that there is a gap between the cubes. With this, every side of the cube will be properly roasted and a perfect recipe will be in front of you.

Step-4 | Pre-heat Oven to 450°F: After seasoning the cubes are now ready to go in the oven. Set the oven to 450°F and let the cubes cook for 30-35 minutes. Keep in mind that you have to keep the baking sheet in the lower level of the oven and turn the cubes after 10-12 minutes. Arrange the cubes on the baking sheet in such a way that there is a gap between the cubes. This will ensure that every corner of the cube gets roasted properly and you will have a perfect recipe.

Step-5 | Serve Butternut Squash: The aroma you get after roasting properly will be really wonderful. I like this type of dish very much and you should take it out on a plate instead of a bowl because it becomes soft in a bowl. If you want to enjoy the crunch till the end, then take it out on a big plate and enjoy.


can you lose weight eating butternut squash

Yes, you can because 200 to 250 grams of butternut squash is enough to fill the stomach and provides only 85 calories. Dietary fiber is found in plenty of it, which helps a lot in weight loss.

is butternut squash good for dieting

Butternut squash is a great source of vitamins, minerals, and fiber so it’s great for dieting but you’ll need to take some protein with it for a balanced diet.

how long to roast butternut squash at 350

If you are roasting butternut squash at 350 then it will take about 55 to 60 minutes for it to get fully roasted.

how long to roast squash at 375

If you are roasting the butternut squash at 375 then it will take around 50 to 55 minutes for it to get fully roasted.

how long to roast butternut squash at 400

Butternut squash will take 40 to 45 minutes to roast perfectly at 400.


In this article, I have shown how to roast butternut squash in a very simple way. Even if someone is making it for the first time then he/she can make it by following the guidelines of this article. I have also explained the nutritional value of 200 grams of butternut squash as well as the health benefits of butternut squash. For most of the people who don’t know how to make it right, I have also covered what temperature to heat the oven and how long to roast it in the FAQS section.

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