Types of squash are often interchangeable, such as the nearly identical yellow squash and zucchini. But your best bet is to keep it seasonal: spaghetti and acorn squash in winter/spring, zucchini in summer, and of course pumpkins and butternut squash in the fall.
These ten squash recipes all excel at showcasing the unique properties and flavor notes of each kind of squash.
For example, Alton Brown’s stuffed squash makes the most of the natural pattypan shape by scooping out the insides, roasting the squash, and filling it with corn, lima beans, pecans, and fresh thyme.
Enjoy!
Picture courtesy of Food Network
This summer squash is delicious when roasted, and because of its scallop shape, it can be used as a serving dish for other fresh ingredients.
It’s no surprise this recipe comes from Alton Brown, who knows the science behind making amazing foods taste even better. Find more of his creations in cookbook I’m Just Here for the Food, or catch up on cooking your way through Alton’s hit TV show with Good Eats (The Early Years / The Middle Years / The Later Years).
Serves 4
Ingredients
4 pattypan squash (about 6 oz. each)
2 Tbsp. olive oil, divided
1/2 tsp. kosher salt, divided
1/2 tsp. freshly ground black pepper, divided
1 large shallot, diced
1 clove garlic, minced
1/2 cup fresh corn kernels (about one ear)
1/2 cup cooked lima beans
2 oz. toasted pecans, chopped
1 Tbsp. chopped fresh thyme leaves
Nutrition Facts (Per Serving)
Calories: 232
Protein: 6 grams
Carbs: 18 grams
Fat: 18 grams
Picture courtesy of Kitchen Treaty
Meatless vegetarian BBQ – yes, it’s possible!
If you are having a bunch of people over and need to have a veggie-friendly alternative, this is the perfect dish. And even if you are a carnivore, you’ll love the twist on pulled pork, which replaces the shredded meat with spaghetti squash.
Serves 5
Ingredients
1 3-pound spaghetti squash, cooked
5 whole-wheat hamburger buns, toasted
2 tsp. olive oil
3 cloves garlic, minced
2 cups ketchup
3 Tbsp. brown sugar
2 Tbsp. soy sauce
2 Tbsp. Worcestershire sauce (make sure it’s vegetarian – anchovy-free)
2 Tbsp. cider vinegar
Liberal pinch of red pepper flakes (or more to taste)
Nutrition Facts (Per Serving)
Calories: 323
Protein: 7 grams
Carbs: 69 grams
Fat: 5 grams
Picture courtesy of Monica Swanson
When you think of squash, Mexican cuisine is probably not at the top of the list. But this enchilada casserole will make you rethink everything you know about the flavors of butternut squash.
It plays a smooth element against the spicy jalapeno. Plus it integrates black beans, fresh spinach, and chicken breast for lots of protein. This is one well-balanced casserole both in flavor and nutrition!
Serves 6
Ingredients
1 medium-sized butternut squash, peeled and cubed
1 yellow onion
1 poblano pepper, cored and sliced
1 jalapeno, cored and sliced
2 Tbsp. olive oil
1–2 tsp. cumin
Salt and pepper to taste
1 cup shredded chicken (or 2 chicken breasts, cooked and diced)
1 can black beans, drained and rinsed
1 cup corn (frozen or fresh)
1/4 cup cilantro, finely chopped
1 cup fresh kale or baby spinach, cut into small pieces
1–1 1/2 cups salsa
1 small can mild green enchilada sauce
2–4 whole-wheat tortillas (or corn tortilla for gluten-free)
1 1/2 cups shredded pepper jack or cheddar cheese
Nutrition Facts (Per Serving)
Calories: 525
Protein: 32 grams
Carbs: 68 grams
Fat: 17 grams
Picture courtesy of Domesticate Me
This squash casserole is the furthest thing from the kind with canned soup and blah veggies. Instead it has salty pancetta, roasted Brussels sprouts, creamy Fontina cheese, and a big helping of quinoa for good measure.
It’s topped with crispy panko bread crumbs and Parmesan, so there’s something familiar about this casserole. Tip: a garnish of pomegranate seeds will send this dish over the top.
Serves 6
Ingredients
1 medium kabocha squash
1 Tbsp. + 2 tsp. extra virgin olive oil
Sea salt and white pepper to taste
1 1/4 cups uncooked quinoa
2 1/4 cups low-sodium vegetable stock, divided
3 cups Brussels sprouts (about 18), washed and quartered
1 Tbsp. pure maple syrup
6 oz. pancetta, diced
1 large shallot, finely chopped
3 cloves garlic, minced
1/8 tsp. ground cinnamon
1 3/4 cups freshly grated Fontina cheese
1/2 cup grated Parmesan, divided
3 Tbsp. whole wheat Panko bread crumbs
1/4 cup pomegranate seeds
2 Brussels sprouts, shaved and quickly sautéed (optional garnish)
Nutrition Facts (Per Serving)
Calories: 584
Protein: 32 grams
Carbs: 49 grams
Fat: 30 grams
Picture courtesy of A Spicy Perspective
This dish has autumn written all over it – from the bits of pecan and hint of orange zest to the sautéed shallots and roasted squash itself. And it’s also an easy side dish to put together.
With rice for starch and acorn squash for veggies, it’s plenty to serve alongside your favorite protein like glazed pork tenderloin or grilled chicken breast.
Serves 8
Ingredients
1 1/2 cups black rice (wild or forbidden varieties)
2 Tbsp. butter (or oil)
2 shallots, peeled and diced
1 cup pecan pieces
Zest of 1 orange
2 Tbsp. fresh thyme leaves
2 Tbsp. vegetable oil
1 acorn squash, seeded and diced
Salt and pepper to taste
Nutrition Facts (Per Serving)
Calories: 349
Protein: 7 grams
Carbs: 35 grams
Fat: 23 grams
Picture courtesy of Eating Bird Food
Squash contains a lot of vitamins and is low in fat, but this veggie doesn’t pack a ton of protein. There’s a quick way to fix that: add protein powder to the mix!
If you prefer, you can use pumpkin puree in your pancakes instead, but butternut squash lends a lighter, nuttier flavor. And instead of sugary maple syrup, this recipe includes a light and creamy peanut butter sauce.
Serves 1
Ingredients
1/4 cup egg whites
1 scoop WHEY+ vanilla protein isolate
1/4 cup butternut squash, roasted and mashed into a puree (canned works too)
1 tsp. ground flax or chia seeds
1/4 tsp. pumpkin pie spice
Pinch of ground cinnamon
2 – 3 drops liquid stevia
1 Tbsp. PB2 (or peanut flour)
1 1/2 Tbsp. vanilla unsweetened almond milk
1 Tbsp. raisins (optional topping)
Nutrition Facts (Per Serving)
Calories: 294
Protein: 48 grams
Carbs: 20 grams
Fat: 3 grams
Picture courtesy of Ambitious Kitchen
It’s impossible not to think of fresh baked bread when there’s an abundance of zucchini growing in the garden.
Not only does it make one of the tastiest healthy muffins, but zucchini bread also freezes well if you have extra. This recipe includes blueberries, but you could toss in an equal amount of chopped walnuts or chocolate chips instead.
Serves 12
Ingredients
1 1/2 cups white whole wheat flour
1 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. salt
1 cup shredded zucchini
1/2 cup pure maple syrup (or honey)
1 tsp. vanilla extract
1/4 tsp. almond extract
2 Tbsp. olive oil
1/3 cup unsweetened applesauce
1 egg
1/4 cup unsweetened almond milk
3/4 cup fresh or frozen blueberries
Nutrition Facts (Per Serving)
Calories: 121
Protein: 3 grams
Carbs: 22 grams
Fat: 3 grams
Picture & recipe courtesy of Rodale’s Organic Life
This looks like a complex savory pie to put together, but there’s no reason to stress about the presentation here.
With premade phyllo pastry dough, it doesn’t take long to get the hang of rolling the ricotta and squash pie filling into coils. Tuck them into a cake tin, brush with butter, and bake until golden brown.
The end result is comfort food at its best, whether eaten alone or as an indulgent appetizer.
Serves 6
Ingredients
2 lb. butternut squash (about 4 cups), cut into 1/2 inch cubes
3 Tbsp. olive oil, divided
Sea salt and freshly ground black pepper to taste
5 sprigs of thyme
1 cup ricotta cheese
3.5 oz. low-fat feta cheese, crumbled
1 tsp. chopped thyme
1 tsp. chopped parsley
1/2 tsp. chile pepper flakes (or more for a bit of heat)
8 sheets of phyllo pastry, thawed according to package directions
1/4 cup butter, melted
Nutrition Facts (Per Serving)
Calories: 485
Protein: 17 grams
Carbs: 61 grams
Fat: 22 grams
Picture courtesy of Cooking Light
Who says you can’t have soup in warm weather?
This summer chowder is full of enough fresh produce to be healthy, but it also has smoked bacon and sharp cheddar cheese to keep carnivores at the table happy.
The only downside of this chowder is how quickly it disappears – so you may as well make a double batch to ensure there’s leftovers for lunch the next day.
Serves 4
Ingredients
2 slices applewood-smoked bacon
3/4 cup sliced green onions, divided
1/4 cup chopped celery
1 lb. yellow summer squash, chopped
1 lb. white and yellow baby corn kernels, divided (and thawed if frozen)
2 1/4 cups low-fat milk, divided
1 tsp. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. salt
1/4 cup (1 oz.) shredded extra-sharp cheddar cheese
Nutrition Facts (Per Serving)
Calories: 285
Protein: 13 grams
Carbs: 38 grams
Fat: 9 grams
Picture courtesy of Rachel Cooks Thai
This classic Thai dessert is so good that you won’t believe it’s also so simple.
Heat all the ingredients together, pour the custard in the hollowed out Japanese pumpkin, and steam to cook. Only six ingredients are required to make this dish, and aside from the kabocha squash itself, they’re all pantry staples you’ll likely have in your kitchen.
Traditionally palm sugar shavings would be used, but it’s ok to use granulated coconut sugar or raw sugar instead.
Serves 6
Ingredients
One small (14” circumference) kabocha squash
4 large eggs
3/4 cup coconut milk
1/2 cup palm sugar
1/4 tsp. salt
1 tsp. vanilla extract
Nutrition Facts (Per Serving)
Calories: 215
Protein: 6 grams
Carbs: 26 grams
Fat: 11 grams
"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
Read MoreDespite being a staple bodybuilding supplement for decades, science shows BCAA supplements are a complete waste of money. Yes, really.
Read MoreTake our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and with it complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, and if you live elsewhere, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
