Home Nutrition Food 12 Healthy Winter Squash Recipes

12 Healthy Winter Squash Recipes

13 min read

It’s winter so it should be winter squash season!

The produce part of your grocery store is stacked with acorn, butternut and spaghetti squash. These low-calorie however nutrient-dense greens (a misnomer as a result of, like tomatoes, they’re truly fruit) can fill you up whereas delivering ample portions of fiber, vitamin A, potassium, magnesium and plant chemical compounds which will enable you battle diabetes, coronary heart illness and most cancers, says Harvard T.H. Chan School of Public Health.

While summer time squash is calmly flavored and watery, winter squash has a wealthy nutty taste and, within the case of butternut and acorn squash, a creamy texture that’s oh-so-satisfying. If you’re following a low-carb eating regimen, you may be questioning if winter squash is permitted. It could be, it simply depends upon the way you put together the squash! Luckily, we’ve included loads of low-carb choices on this spherical up.

Here are 12 recipes which are straightforward to make and so flavorful, you’ll be making winter squash even past the winter season. Make certain to log every part in your NuMi app to remain on monitor!

Instant pot Turkey Butternut Squash Soup

In about 30 minutes, you may dig into this flavorful soup that packs a kick, due to jalapeno, ginger, black pepper and curry powder. Butternut squash and lightweight coconut milk provide the creamy texture. This is basically the soup that eats like a meal, with shredded cooked turkey, spinach, parsnip, onion and garlic in a base of rooster broth. It’s restaurant high quality, however made at dwelling.

The recipe makes 4 servings, at 290 energy every. On Nutrisystem, this soup counts as 1 SmartCarb, 1PowerFuel, 3 Extras and 1 Vegetable.

Butternut Squash Turkey Chili

A chilly winter night time requires a steaming bowl of chili and this one is ultra-satisfying.

Three cups of butternut squash contribute the creamy texture on this recipe that mixes floor turkey with onion, garlic, bell and Serrano peppers, diced tomatoes, beans, cumin, cayenne, paprika and chili powder in a rooster broth base. And all of it occurs in a single pot.

This beneficiant recipe makes 6 one-cup servings and counts as 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable.

Air Fryer Italian Spaghetti Squash

Spaghetti squash has revolutionized low-carb eating by subbing for pasta in your favourite Italian dishes. And the Air Fryer? It’s made eating “fried food” completely diet-friendly as a result of it shortly delivers the style and texture of fried food with little or no oil—and, regardless of the title, no frying!

This recipe requires one spaghetti squash, so-called due to its fibrous strings that mimic pasta, with ready-to-use marinara sauce, ricotta cheese, shredded mozzarella and spinach spiced with oregano or a number of of your favourite Italian herbs and spices. It’s straightforward, too. Once you prepare dinner the squash within the air fryer, you take away the “pasta,” combine together with your different components, then return it to hollowed out squash and return to the air fryer to soften mozzarella on high.

One serving is barely 253 energy and counts as 1 PowerFuel, 2 Extras and 2 Vegetables.

Side dish or dessert? You resolve. This is a pure pairing—creamy butternut squash with maple syrup (sugar-free), nutmeg and cinnamon. The squash is roasted which brings out its inherent sweetness. One serving is barely 110 energy and counts as 1 SmartCarb and 1 Extra.

Sweet & Savory Spaghetti Squash Bowl

You can’t eat as a lot pasta as you need however you may return for extra if you happen to’re having spaghetti squash. Since it’s non-starchy, it’s on the “unlimited” listing. This knockout recipe pairs spaghetti squash with sautéed candy potato cubes for a double dose of vitamin A and cancer-fighting flavonoids. Joining within the enjoyable: creamy goat cheese, cinnamon, sage and honey. If you’re an enormous fan of candy and savory, you’re going to like this dish, which delivers loads of style and satisfaction at solely 288 energy. The recipe makes two servings, which rely as 1 SmartCarb, 1 PowerFuel, 3 Extras and 1 Vegetable every.

Maple Roasted Acorn Squash with Brussels Sprouts and Bacon

Creamy, candy roasted acorn squash and maple syrup have been made for one another. Add Brussels sprouts and turkey bacon—an equally excellent combo—and you’ve got one killer aspect dish. The recipe calls for 2 roastings—first the acorn squash, then the Brussels sprouts with rosemary to spice issues up. Top with bacon crumbles and a drizzle of maple syrup. This might make you neglect totally about dessert. Only 299 energy per serving, this hearty dish counts as 1 SmartCarb, 1 PowerFuel, 3 Extras and 1 Vegetable.

Butternut Squash Chicken Chowder

Pureed butternut squash ensures a wealthy creamy soup with none dairy. This wealthy, flavorful soup is economical too. The recipe, which makes use of just one rooster breast and loads of veggies, makes six servings. Those veggies embody turnip, celery, carrot and onion, flavored with garlic, thyme, rosemary and bay leaf. You can add some sizzling sauce too if you happen to’re in search of a kick. One hearty serving of this winter squash soup counts as 1 SmartCarb, 1 PowerFuel and 1 Vegetable.

Slow Cooker Turkey Bolognese with Spaghetti Squash Pasta

It solely takes 4 hours of sluggish cooking to make this aromatic homey dish of Turkey Bolognese (a meat sauce), crammed with veggies (peas, zucchini, crushed tomatoes) and served with spaghetti squash which cooks proper in your sluggish cooker with the remainder of the components. Oregano, basil, dried pepper flakes and onion make the Bolognese style genuine. You received’t consider the aroma that fills the kitchen whereas this cooks. This recipe makes six servings at 262 energy every: one serving counts as 1 SmartCarb, 1 PowerFuel, 2 Vegetable and 2 Extras.

Creamy Butternut Squash Soup

Do you order this each time you see it on a restaurant menu? It’s so wealthy and creamy with such nuanced flavors, you’d suppose it might be sophisticated to make. Not so. The hardest half is peeling and cubing the butternut squash—however you may skip that in case your grocery store already does it for you. Squash, chopped carrots and diced candy onions are sautéed in melted butter for further taste. Low-sodium rooster or veggie broth is the bottom with a little bit of nonfat milk. We mix all of it till it reaches easy and creamy perfection. This straightforward recipe makes 4 servings, every of which rely as 1 SmartCarb, 1/2 Vegetable and 1 Extra.

Stuffed Acorn Squash

Slice an acorn squash in half, take away the seeds and you’ve got the right “cup” for stuffing. In this recipe, that stuffing consists of quinoa, pomegranate seeds and crushed walnuts spiced with coriander and dried parsley, all packed into every half of a roasted acorn squash. The recipe makes 4 servings, every of which rely as 1 SmartCarb and 1 PowerFuel.

One-pan meals are on development for the apparent causes—easy-peasy and fewer dishes to clean. Butternut squash is the creamy base for roasted Brussels sprouts and calmly seasoned salmon filets. The veggies are seasoned with garlic, pepper, sage and olive oil, whereas the filets get a dusting of garlic powder. It all works. A beneficiant serving to of two filets is barely 388 energy and counts as 1 SmartCarb, 2 PowerFuels, 1 Vegetable and 1 Extra.

Spaghetti Squash and Meatballs

You get all of the enjoyable of a pasta dinner with no guilt on this Italian staple, made diet-friendly with spaghetti squash and a bundle of Nutrisystem Meatballs in Marinara Sauce. After roasting the spaghetti squash, eradicating the seeds and scooping out its pasta-like fibers, toss with chopped baby spinach and the cooked meatballs with marinara. A complete wheat dinner roll rounds out the meal which is available in at 274 energy and counts as 1 Nutrisystem Dinner, 1 SmartCarb and 2 Vegetables.

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