5 types of winter squash you should start eating now
After a summer full of grilled zucchini and yellow squash, now is the perfect time to switch things up and cook some winter squash. So what exactly sets summer and winter squash varieties apart? Think tough outer skins and fall-inspired colors, like the deep green hues of acorn squash and the vibrant orange of pumpkins. While some might worry about the carbohydrate and starch content, winter squash is actually low in calories and packed with vitamins, minerals, fiber and antioxidants.
Here are five types of winter squash and why they deserve a spot on your plate.
Pumpkin
Pumpkin is arguably the most recognized winter squash, popular not just for its role in traditional pumpkin pie but also for its versatility in both sweet and savory dishes. It even pops up in seasonal favorites like pumpkin spice latte. Just one cup of canned pumpkin contains nearly 7 grams of fiber and 3 grams of protein, along with carotenoids, which are antioxidants. Pumpkin also provides more than double the daily recommended intake of vitamin A, which is vital for maintaining eye health and supporting immune function.
Beyond vitamin A, pumpkin is rich in other essential nutrients including fat-soluble vitamins E and K, magnesium and phosphorus. But it’s not just the flesh of the pumpkin that’s nutritious, pumpkin seeds are nutritional treasures. They are high in tryptophan, an essential amino acid that aids in the production of mood-boosting serotonin. Pumpkin seeds also contain proteins linked to a reduced risk for certain cancers, particularly breast cancer.
Try mixing pumpkin puree into smoothies, oatmeal and pancakes, or add roasted pumpkin to curries and salads. If you’re a fan of the pumpkin-coffee combination, check out some delicious recipes like this homemade pumpkin spice latte from dietitian Megan Byrd of Coffee Copycat. For a tasty snack or crunchy topping, try Byrd’s crispy roasted pumpkin seeds in eight different flavors.
Butternut squash
Butternut squash is a fantastic source of beta-carotene, which converts to vitamin A in the body, and carotenoids, which have anti-inflammatory properties that may help reduce the risk of chronic diseases, such as type 2 diabetes, metabolic syndrome and cardiovascular disease. A cup of cooked butternut squash contains just 82 calories, and offers about 6.5 grams of fiber, 2 grams of protein, and essential nutrients like iron, potassium and magnesium.
Roast butternut squash as a simple side dish, toss it into salads and grain bowls or blend it into sauces. For a cozy option, savor a warm bowl of roasted butternut squash soup. Or for a creative twist, try dietitian Jessi Holden’s butternut squash and goat cheese dip, made with paprika, pomegranate seeds and pistachios for added fiber and healthy fats.
Acorn squash
Acorn squash might look like a cute fall decoration, but it’s also a nutritious powerhouse worth adding to your meals. Just one cup of cooked acorn squash has 115 calories, more than 2 grams of protein and an impressive 9 grams of fiber — more than a third of the daily fiber recommendation for adults. It’s also an excellent source of vitamin C, delivering more than 22 milligrams per cup, or about 30% of the daily need for women and 24% for men. Boosting your vitamin C intake with acorn squash may help your immune system and reduce the risk of infection, something that’s especially helpful during cold and flu season. Plus, acorn squash is packed with other important nutrients, like vitamin A, potassium, magnesium and iron.
Simply slice, roast and drizzle with honey and cinnamon for a sweet treat, or go savory with a dash of salt and pepper. Its tender skin is even edible when cooked. Sarah Schlicter of Bucket List Tummy suggests using acorn squash in muffins, a tasty way to sneak more veggies into your day.
Spaghetti squash
Spaghetti squash may be the most fun of all winter squashes. True to its name, when cooked, it resembles stringy spaghetti, making it a fantastic lower calorie and lower carb alternative to traditional pasta. A cup of cooked spaghetti squash contains less than 50 calories, only 10 grams of carbohydrates and 2 grams of fiber. It also provides up to 9% of the daily manganese needs for adults, an essential mineral critical for bone health, and about 11% of the daily needs for pantothenic acid (vitamin B5), which plays a role in fat metabolism and may help improve cholesterol levels in adults.
Consider using spaghetti squash as a base for your favorite marinara or pesto sauces. Dietitian Jenny Shea Rawn gets creative with her shrimp scampi spaghetti squash bowls, while dietitian Lizzie Streit recommends a quick option with her 10-minute spaghetti squash stir fry with broccoli and edamame.
Delicata squash
Delicata squash stands out for its oblong shape with green or orange stripes, along with its sweet flavor and edible skin that makes it easy to prepare. Although it’s lower in fiber than other winter squashes, it still provides about 2 grams per cup and only 60 calories. It’s also a great source of potassium, providing 600 milligrams per cup, or more than 17% of the recommended daily requirement for adults. Both the World Health Organization and the American Heart Association suggest increasing potassium intake to at least 3,510 milligrams per day to help lower blood pressure and reduce the risk of cardiovascular disease and stroke.
To get started with delicata squash, slice it into rings, drizzle with olive oil and herbs and roast until caramelized. The squash is delicious in salads too, like the savory delicata squash and roasted pear salad from dietitian and culinary nutritionist Laura Ali, or in fall grain bowls, which dietitian Cassidy Reeser suggests making with kale, chickpeas and tahini dressing.
Ready to add winter squash to your meals?
Winter squash is not only a delightful addition to your dishes, they’re also packed with health benefits. And don’t forget the seeds — they’re a bonus source of protein, healthy fats and antioxidants. These squashes are perfect for meal prep and hold up well for reheating in all kinds of dishes. Just remember to pair them with healthy fats like olive or avocado oil to enhance the absorption of their fat-soluble vitamins.
Maxine Yeung is a dietitian and board-certified health and wellness coach.