Sautéed Butternut Squash

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Sautéeing butternut squash in olive oil quickly yields perfectly cooked results and slighly caramelizes the squash for extra flavor. This recipe makes a delicious vegetable side dish to pair with roasted meats.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Sautéed Butternut Squash
Prep Time:
15 mins
Additional Time:
15 mins
Total Time:
30 mins
Servings:
7
Yield:
7 servings
Nutrition Profile:
Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Healthy Immunity Low-Sodium Low-Fat Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 1 large butternut squash (2-3 pounds), peeled, seeded and cubed

  • 1 tablespoon extra-virgin olive oil

Directions

  1. Heat oil in a large saucepan over medium heat.

  2. Add squash; cook, stirring frequently, until tender and lightly browned, about 15 minutes.

Tips

To make ahead: Peel and cube squash; refrigerate, covered, for up to 3 days before cooking.

Originally appeared: EatingWell.com, October 2017

Nutrition Facts (per serving)

75 Calories
2g Fat
15g Carbs
1g Protein
Nutrition Facts
Servings Per Recipe 7
Serving Size 1/2 cup
Calories 75
% Daily Value *
Total Carbohydrate 15g 5%
Dietary Fiber 3g 9%
Total Sugars 3g
Protein 1g 3%
Total Fat 2g 3%
Saturated Fat 0g 2%
Vitamin A 13776IU 276%
Vitamin C 27mg 30%
Folate 35mcg 9%
Sodium 5mg 0%
Calcium 62mg 5%
Iron 1mg 5%
Magnesium 44mg 11%
Potassium 456mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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