Roasted Butternut Squash (or Kabocha Squash) Low Calorie

Sharing is caring!

This roasted butternut squash works just as well with kabocha squash. Peel it, cube it, toss it with olive oil, salt and a lot of black pepper, and roast it at 400 degrees for about 20 minutes. That is the whole recipe.

It is one of my favorite low calorie side dishes, at about 123 calories a serving. Keep it savory with herbs, or make it sweet with a drizzle of maple syrup and a little cinnamon.

Below: butternut vs. kabocha, how to cut a winter squash without losing a finger, sweet and savory seasoning ideas, calories, and how to store it. The recipe card is at the bottom.

Butternut Squash vs. Kabocha Squash

• Butternut is the long tan squash with the bulb on one end. It is sweet, mild and easy to peel with a sturdy vegetable peeler.
• Kabocha is the squat green Japanese pumpkin. It is drier, sweeter and a little nutty, almost like a sweet potato. The skin is edible once roasted, so you can skip peeling it.

Both roast the same way at the same temperature. Kabocha may need a few extra minutes because the flesh is denser.

How to Cut and Peel a Winter Squash

• Cut off the stem and the bottom so the squash sits flat on the cutting board.
• For butternut, peel the skin with a Y-peeler. For kabocha, scrub the skin and leave it on.
• Cut the squash in half from top to bottom and scoop out the seeds with a spoon.
• Cut the flesh into even 1/2 to 1 inch cubes so everything roasts at the same speed.
• If the squash is too hard to cut, microwave it whole for 2 to 3 minutes to soften the skin first. Poke a few holes in it with a knife before you do.

Seasoning Ideas

Savory

Olive oil, salt, plenty of black pepper and about 2 teaspoons of fresh thyme, rosemary or sage. Garlic powder or smoked paprika work too.

Sweet

A drizzle of honey or maple syrup with a sprinkle of cinnamon. Sugar-free maple syrup keeps the calories down. The sweet syrup with lots of black pepper is the combination that keeps us making this one.

Tips for the Best Roasted Squash

• Do not crowd the pan. Spread the cubes in one layer so they roast instead of steam.
• Line the pan with foil or parchment for easy cleanup, especially if you add syrup.
• Toss halfway through so both sides brown.
• It is done when a fork slides in easily and the edges are caramelized.
• Roasting half a squash and saving the other half raw in the fridge works well for a smaller household.

Is Roasted Butternut Squash Low Calorie?

Yes. This recipe comes out to about 123 calories per serving, with 4 grams of fiber, based on the nutrition in the recipe card. Most of the calories come from the olive oil, so use a light hand with it if you are counting. Skip the honey or use a sugar-free syrup to keep the sweet version low calorie too.

How to Store and Reheat

Keep leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven or an air fryer at 400 degrees for a few minutes to crisp the edges back up. Leftover cubes are good in salads, grain bowls or blended into soup.

❓ Frequently Asked Questions

The questions people ask most about roasting winter squash.

More Squash Recipes

• Roasted Squash Recipe
• Healthy Butternut Squash Fries
• Butternut Squash Soup
• Crockpot Rosemary Acorn Squash
• Spaghetti Squash Recipes
• Winter Squash Recipes
• Low Calorie Side Dishes for Chicken

Roasted Butternut Squash

Kelli Miller

Depending on the size of your squash, you should have 6 normal servings or 4 very large servings.

No ratings yet

Print Recipe Pin Recipe

Plan to Eat user? Save this one to your account so it’s there when you meal plan.

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Side Dish

Cuisine American

Servings 6 servings

Calories 123 kcal

Equipment

• Modular Baking Sheet Pans
• 200 Pcs Parchment Paper Baking Sheets, 12×16 Precut
• Kitchen Knife Set
• Glass Mixing Bowls
• Measuring Spoons

Ingredients

  

1x2x3x

• 1 butternut or kabocha squash
• extra virgin olive oil for drizzling
• salt
• freshly ground black pepper
• 2 Teaspoon(s) finely chopped fresh herbs like thyme rosemary or sage, (optional)
• honey or maple syrup for drizzling optional( I used Cary’s Sugar Free Maple Syrup and sprinkled on some cinnamon)

Instructions

 

• Preheat the oven to 400°F.
• 
  Slice the stem off of the top of the squash and remove the bottom. With a strong vegetable peeler, remove and discard the squash’s skin.
• 
  Cut the squash in half down the middle. Remove and discard the seeds.
• 
  Slice the flesh into ½ – 1 inch dice and place on a baking sheet lined with foil.
• 
  Liberally drizzle with olive oil and season with salt and lots of black pepper (The sweetness of the maple syrup and the tang of the black pepper are wonderful together!. If desired, sprinkle with your choice of herbs and/or drizzle with the honey or syrup. Toss to combine.
• 
  Roast in the oven for 15-20 minutes (tossing once to rotate) until the squash is tender.

Nutrition

Serving: 1gCalories: 123kcalCarbohydrates: 22gProtein: 2gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 3gSodium: 149mgFiber: 4gSugar: 13g

Tried this recipe?Let us know how it was!

Shop My Kitchen:

These are the tools I reach for again and again in my own kitchen. I’m a Pampered Chef consultant, so links below may earn me commission at no additional cost to you.

Want to see more? Check out my favorite Pampered Chef products for busy kitchens and see which tools I use and recommend most.

Sharing is caring!