35 Hearty and Healthy Paleo Butternut Squash Recipes
Is there anything more comforting than roasted butternut squash? Although butternut squash is often considered a “winter squash”, there are so many ways to enjoy its rich buttery taste, no matter the season!
Full of fiber and vitamins, butternut squash is the perfect ingredient for Paleo. You can use it in hearty winter soups to quick breads to savory summer salads.
Need some inspiration? How about Squash Pancakes with Maple Fruit Sauce? Or Roasted Butternut, Pomegranate, and Arugula Salad? You can find these recipes plus over 30 more on our list of our favorite Paleo Butternut Squash recipes.
Here are just a few of the Paleo Butternut Squash Recipes we’ve included:
- Easy Butternut Squash Soup
- Creamy Curried Butternut Soup
- Rosemary Roasted Vegetables Recipe
- Roasted Butternut, Pomegranate & Arugula Salad
- Butternut Squash Pancakes
- Cinnamon Ghee Roasted Sweet Potatoes and Butternut Squash
- Persimmon Dessert Cups Stuffed with Butternut Squash
If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.
Paleo Butternut Squash Soups
– Paleo Flourish
Ingredients: onion, chicken broth or bone broth, butternut squash, coconut oil, salt, nutmeg, pepper.
Butternut squash, when cooked and blended, gives a wonderful smooth yet hearty texture to this soup, making it a great paleo winter lunch or a snack to heat you up when you get home. You don’t need to cut the veggies small as the blender will cope with them! Just be careful when you are cutting up the squash as the skin can be quite tough.
– Primal Palate
Ingredients: butternut squash, onion, organic chicken stock, ground cinnamon, salt, ground nutmeg, organic coconut oil.
This lovely creamy but dairy-free soup would be great for a filling and satisfying lunch or as a tasty appetizer. This dish could even be suitable for a vegetarian diet if you use vegetable stock instead of chicken. If you choose to garnish the soup with chopped nuts they will give an amazing contrast in texture to the smooth squash and the cinnamon gives gentle heat making this a comforting meal.
– Cavegirl Cuisine
Photo Credit: Michelle from Cavegirl Cuisine
Ingredients: butternut squash, garlic, apples, leek, oil of choice, sea salt, carrots, celery stalks, ghee or unsalted organic butter, celery seed, cinnamon, arrowroot, ground pepper, sea salt, chicken broth, sriracha.
There are a lot of butternut squash soup recipes that actually taste sweet, but this one has a true savory flavor and combines apple, vegetables and added spices with a bit of heat from the hot sauce making it a lovely soup to serve on a chilly day. I find that you do not need to add the heavy cream as the squash has a creamy texture once blended, so to make this dairy-free, miss it out and use oil instead of ghee.
– Healy Eats Real
Photo Credit: Hannah from Healy Eats Real
Ingredients: butternut squash, red lentils, vegetable broth, onion, ghee or oil, garlic, tomato, turmeric, curry, cumin, cayenne, sea salt, pepper.
Although butternut squash soup is a satisfying meal, this lovely vegan recipe uses lentils to make the soup even more hearty. It has a bit of heat from the cayenne and a load of Indian flavors from the other spices. This is a great way to get turmeric into your diet too with all its amazing health benefits. I like to make a large pot of this soup then you have tasty lunches for the whole week.
– I Breathe I’m Hungry
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: butternut squash or pumpkin, garlic, filtered water, Madras curry powder, dried onion flakes, kosher salt, coconut oil, unsweetened coconut milk.
I just love the look of this hearty soup, with its vivid yellow color and the wonderful curry aroma. There is also something very special about the creamy texture which comes from the squash and the coconut milk, making it into real keto comfort food and the curry flavor is very warming. If you have any left over, you can store it in the fridge, but it also freezes very well.
Ingredients: butternut squash, diced carrots, onion, garlic, chicken broth, coconut milk, salt, pepper, coconut oil.
As butternut squash does not have a really strong flavor, it can carry other flavors well and that’s why you can use spices to jazz up the taste! This delicious dairy-free recipe can also be made vegan-friendly by simply swapping out the meat broth for vegetable broth, then finish it off with a swirl of coconut milk for an impressive meal.
– Savory Lotus
Photo Credit: Katja from Savory Lotus
Ingredients: butternut squash, coconut oil, onion, garlic, turmeric powder, cumin powder, coriander powder, cinnamon powder, cardamom powder, homemade bone broth, fresh ginger, full fat coconut milk, unrefined sea salt.
Here is another great example of how well butternut squash and spices go together, giving you a warming and comforting dairy and gluten-free soup which is perfect for the whole family. This dish would make a great appetizer for an Indian-inspired meal, but it can also be really helpful to ease congestion for anyone with a cold as the ginger and other spices can ease your symptoms.
– The Coconut Mama
Photo Credit: Tiffany from The Coconut Mama
Ingredients: coconut oil, onion, butternut squash, chicken broth or vegetable broth, thyme, nutmeg, coconut cream, salt, pepper.
Some people can avoid making their own homemade soup because they think it takes hours of cooking, but this fantastic grain and dairy-free creamy soup is ready in less than one hour! It also freezes really well so you can have a quick lunch dish ready in no time. This recipe uses thyme, but I have also used rosemary and found it worked just as well.
– The Nourished Caveman
Photo Credit: Vivica from The Nourished Caveman
Ingredients: butternut squash, home made chicken broth, cayenne, cumin, sea salt, pepper.
This is quite a simple recipe but the end result tastes great! This soup is suitable for those of us on paleo or ketogenic diets and can even be adapted to suit the vegan lifestyle by using vegetable broth. It is filling and nourishing and very easy to eat, so this would be ideal for someone recovering from an illness, but even when you are fit and healthy this would be a lovely lunch or after-school snack.
Roasted Paleo Butternut Squash
– Paleo Flourish
Ingredients: sweet potatoes, butternut squash, red bell peppers, leek, olive oil, fresh rosemary, fresh thyme, salt.
Although this is a straightforward paleo recipe for roasted vegetables, you end up with a rainbow of colors in a bowl and this would go really well with any meat main course. The sweetness of the squash and potatoes is complemented by the fresh herbs and this would look amazing on the table as a side for Christmas dinner. To make this recipe AIP-friendly simply omit the bell peppers.
– Cook Eat Paleo
Photo Credit: Lisa from Cook Eat Paleo
Ingredients: turkey carcass or back bone raw, turkey necks, apple cider vinergar, organic celery, organic carrot, whole peppercorns, Celtic sea salt, fresh ginger root or ginger powder, fresh turmeric root, organic butternut squash, turkey meat.
I have often struggled in the past to come up with keto or paleo sides that are appealing to the eye as well as the tastebuds, so when butternut squash is available I turn to recipes like these. You don’t have to use duck fat but I recommend you try using it once – you will find it makes such a difference to the flavor, and although it can be more expensive, it can be used on special occasions like Thanksgiving.
Photo Credit: Rach from Meatified
Ingredients: butternut squash, shallots, coconut oil, dried rosemary, salt.
Even if you aren’t on the Autoimmune Protocol, this is a delicious side dish that can be great to serve with roast meats. In this recipe you use shallot and rosemary to contrast the sweetness of the butternut squash and the rosemary adds a wonderful earthy flavor to the dish. Like most squash recipes this one would be ideal for meals in the Fall when squash is in season, but you can also chop squash and freeze it raw.
– My Heart Beets
Photo Credit: Ashley from My Heart Beets
Ingredients: butternut squash, olive oil, curry powder, salt, pepper.
Here is another butternut squash recipe that uses curry powder to boost the flavor and give a subtle warmth. This vegetarian side dish would fit with the paleo food plan and would also be great to serve with fish or roast chicken or turkey. Curry powder is actually a blend of Indian spices so it cuts down on time and stress of sourcing all the different ones, and is great with vegetables or in soups.
– Slim Palate
Photo Credit: Josh from Slim Palate
Ingredients: coconut milk, almond milk, chia seeds, vanilla extract, sea salt, coconut flakes, honey, butternut squash, ghee or lard melted.
As butternut squash is actually a fruit, it can be used in desserts as well as being cooked as a side for meat dishes. This paleo recipe gives you a creamy but dairy-free dessert, topped with chunks of butternut squash and with the added crunch of the toasted coconut flakes. Chia seeds are packed with vitamins and nutrition and can be easily made into healthy desserts.
– The Healthy Foodie
Photo Credit: Sonia from The Healthy Foodie
Ingredients: butternut squash, extra-virgin olive oil, salt, pepper, water.
This is a basic recipe that shows you how to roast butternut squash to perfection, which can be very handy if you are not so confident in the kitchen! The flesh of the squash can then be removed from the skin and blended to add to thick and hearty soups, or mashed and served instead of mashed potato for a low-carb alternative.
– The Paleo Mom
Photo Credit: Sarah from The Paleo Mom
Ingredients: butternut squash, extra virgin coconut oil, fresh thyme.
Here is another simple AIP recipe that would suit on just about any eating plan, and gives you the perfect side to serve with your meat. Butternut squash can be difficult to peel, but you might find it easier if you cut the top and bottom off then stand it up and cut down through the peel. Once roasted, you will find the squash takes on a sweet and caramelized flavor.
– Grazed and Enthused
Photo Credit: Grazed & Enthused
Ingredients: butternut squash, coconut oil, onion powder, olive oil, shallot, cauliflower florets, cinnamon, arugula, pomegranate seeds, cranberries, balsamic vinegar, chives, sea salt, apple cider vinegar, lemon zest.
This wonderful grain-free salad recipe is suitable for anyone with autoimmune problems as it uses cauliflower rice as its base. It can be served warm or cold, so would be ideal for carrying with you to have for lunch at work. The squash has a smooth and creamy texture which goes well with the pomegranate and cranberries.
– Fed and Fulfilled
Photo Credit: Fed and Fulfilled
Ingredients: beets, rainbow carrots, parsnips, butternut squash, delicata squash, coconut oil or olive oil, rosemary, sage, dried thyme, sea salt, balsamic vinegar.
There is something really impressive about roasted vegetables served with a lovely roast joint of beef or a big turkey, and this paleo-friendly side dish would be perfect for Thanksgiving or Christmas. Adding the balsamic vinegar gives the vegetables depth of flavor and brings out the sweetness. This great recipe uses rainbow carrots which might not be available where you live, but check out your local farmer’s market and you might be lucky.
Paleo Butternut Squash Bread & Pancakes
– Empowered Sustenance
Photo Credit: Empowered Sustenance
Ingredients: coconut flour, grassfed gelatin, butternut squash or sweet potato, ghee or coconut oil, eggs, sea salt.
If your health demands you eat grain-free and you miss bread, then this recipe would be great for you to try. This delicious flatbread can be used for sandwiches or in place of burger buns and can be used for pizzas instead of a cauliflower base. The butternut squash has to be pre-cooked and this can be done by roasting it in the oven and adding it makes sure the flatbread isn’t too dry.
– Jan’s Sushi Bar
Ingredients: eggs, butternut squash, maple syrup, cinnamon, nutmeg, almond flour, kosher or sea salt, vanilla extract, baking soda.
There are many recipes out there for pancakes, but these must be some of the best low-carb ones around! This is also a gluten-free recipe which would be perfect to make for breakfast served with extra maple syrup and bacon. Pancakes are also very portable and would be great for long journeys or to pack in lunchboxes for work or school.
– The Urban Hearth
Ingredients: butternut squash, egg, raw coconut flour.
Here is another great gluten and dairy-free recipe that gives you fantastic pancakes the whole family will enjoy. Once these are cooked you will find they are slightly crunchy on the outside but soft on the inside and would be ideal for breakfast with a little coconut cream or simply with a sprinkle of cinnamon. These lovely little pancakes also freeze well so you have no excuses for a healthy breakfast.
– Heart Beet Kitchen
Ingredients: butternut squash flour, tapioca starch, olive oil, water, salt.
When I found this amazing AIP and paleo-friendly flatbread recipe I had never heard of butternut flour, but I found it was sourced easily online. It is completely grain free and gives extra flavor to the flatbread which can then be used for piling up with toppings, serving with soups and stews, using it as a healthy alternative to bread. If you are keen you can make butternut flour in a dehydrator.
– Raising Generation Nourished
Ingredients: butternut squash, eggs, pure maple syrup or raw honey, vanilla extract, tapioca flour, coconut flour, baking soda, cinnamon.
This is a great gluten and grain-free recipe that fits well with the paleo lifestyle. The pancakes are soft and have a texture similar to traditional pancakes but with added flavor from the squash. These make a great breakfast or even as a healthy snack mid-afternoon. These perfect pancakes can be frozen too and are easy to reheat in the toaster.
– My Cultured Palate
Ingredients: butternut squash, nut butter or nut flour, eggs, salt, tallow, lard or coconut oil.
Recipes like this one can be very helpful if you are trying to eat low-carb as the results taste as good as ordinary pancakes but without the grains and gluten. The butternut squash adds a buttery taste to these and keeps them from being too dry. For a slightly different flavor you can also add in a little vanilla extract, but I found these were great as they are. These pancakes freeze well too!
– Janes Healthy Kitchen
Ingredients: butternut squash, almond meal or flour, raw honey or sweetener of choice, coconut butter or almond butter, eggs, unprocessed salt, vanilla extract, ground cinnamon, coconut oil.
If you are looking for a quick and healthy dessert then you might like this super low-carb pancakes recipe. The pancakes can be served on their own as a snack or for breakfast, but if you choose to team them with the maple fruit sauce this would be lovely as a summery dessert, although you might want to cut down the amount of sweetener you add as the fruit adds its own sweetness.
– My Big Fat Grain-Free Life
Ingredients: eggs, almond butter, butternut squash, apple cider vinegar, honey, olive oil, almond flour, salt, baking soda.
More and more people nowadays seem to be suffering with grain and gluten intolerance, so it’s lovely to find grain-free recipes like this which means they don’t have to miss out. This amazing bread actually rises and has the look and texture of conventional bread and can even be toasted for breakfast spread with your favorite butter.
– Nutrition by Erin
Ingredients: butternut squash, coconut flour, coconut oil, maple syrup, eggs.
The main difference with this grain-free pancake recipe is the way you cook the butternut squash. It is boiled in bone broth which has many health benefits and gives extra flavor to the squash. This in turn gives the pancakes even better flavor and they end up light and soft. These would be perfect for breakfast, or as a snack and taste amazing with maple syrup
Other Paleo Butternut Squash Recipes
– Paleo Flourish
Ingredients: sweet potato, butternut squash, ghee, cinnamon.
Butternut squash dishes can be very warming and this one is no exception – a low-carb side to serve with meat or fish that has cinnamon to boost that warming feeling. This paleo side can be made with just squash, but the mix of squash and sweet potato gives a lovely contrast in flavors. You can make this an even easier dish to prepare if you buy ready-cubed butternut squash.
– Paleo Flourish
Ingredients: fuyu persimmons, butternut squash puree, ground pecans, cinnamon, nutmeg, cloves.
These pretty little persimmon cups are quite quick and easy to make, but are so impressive that they would be great to serve at a dinner party. The persimmon fruit is sweet, hence the reason why you don’t need any additional sweetener, and when stuffed with the squash puree and spices, you have a light and delicious paleo dessert which would be perfect after a big meal.
– Wicked Spatula
Ingredients: brussels sprouts, butternut squash, bacon, garlic, maple syrup, dijon mustard, olive oil, smoked paprika, sea salt, black pepper.
Were you brought up on bitter, overcooked sprouts? I know I was! But I was delighted to find this recipe which makes a great side to serve any time, but particularly for celebration dinners alongside roast turkey, and gone are the days of bitter sprouts!
– Autoimmune Wellness
Ingredients: butternut squash, solid cooking fat, yellow onion, mushrooms, garlic, sage, sea salt, apple cider vinegar, bone broth.
This tasty AIP risotto recipe tastes as if it is made the traditional way but it does not involve rice which can cause inflammatory issues. The risotto is grain-free and so tasty and would make a lovely light but flavorful dish that is ready in under an hour. Butternut squash ‘rice’ can also be a good alternative to cauliflower rice if that’s not your thing, or if cauliflower causes you digestive problems.
– Feasting on Joy
Photo Credit: Feasting on Joy
Ingredients: butternut squash, pastured eggs, pumpkin pie spice, maple syrup, raw local honey, sea salt, cinnamon, coconut milk, coconut flour, bacon fat, baking soda.
This paleo bake is completely grain-free and would be perfect to serve along with roast poultry. Thanks to the maple syrup and honey, this recipe gives a sweeter dish than some, which can complement even a good steak. So if you are fed up with simply roasting your butternut squash or turning it into soup, you can try this lovely bake to liven up your next roast dinner!
– Sweet Potatoes and Social Change
Photo Credit: Sweet Potatoes & Social Change
Ingredients: pork, butternut squash, garlic, white onion, fresh spinach, basil, salt, pepper, coconut milk, chicken broth, garlic, coconut oil, arrowroot.
In this gluten-free recipe the slices of butternut squash replace the traditional pasta sheets, and although they don’t have the same taste, they work really well layered with the delicious sauce. There is a strong garlic flavor from this dish but if you find it too much, simply cut down the number of cloves you use. If you prefer, you could substitute other meat for the pork – ground turkey would be great!
– The Curious Coconut
Photo Credit: The Curious Coconut
Ingredients: butternut squash, homemade beef or chicken bone broth, broccoli slaw, olive oil, fat of choice (bacon grase, leard, tallow or olive oil), pancetta or regular bacon, red onion, unrefined salt.
This AIP recipe is totally vegetable-based and does not involve dairy at all – perfect for anyone with gut health issues – yet it still packs a load of flavor from the pancetta and seasonings. Although the sauce does not taste of cheese, it is creamy thanks to the squash, and if you tolerate dairy you could add some cheese to make it more authentic. This also makes a great side with burgers!
– Adventures in Partaking
Photo Credit: Adventures in Partaking
Ingredients: lamb (or pork or beef), butternut, mint leaves (if using lamb) or coriander/cilantro (with beef or pork), fresh parsley, cinnamon powder, garlic powder, sea salt.
These wonderful breakfast bites make the perfect start to the day as they are both paleo and AIP-friendly and can be eaten warm or cold. This is a versatile recipe too as you can use whatever ground meat you have handy – just change the herbs to suit the one you choose. The squash keeps these tasty little bites moist and delicious and they are also portable if you need to eat breakfast on the go.