5 Types of Winter Squash You Should Start Eating Now

1. Pumpkin

Pumpkin is probably the most well-known type of winter squash. Not only is it a key ingredient in pumpkin pie, but it’s also super versatile and works in both savory and sweet dishes. You can enjoy it in everything from smoothies to soups, and even in your coffee (hello, pumpkin spice latte!).

One cup of canned pumpkin contains about 7 grams of fiber and 3 grams of protein. It’s also rich in carotenoids, antioxidants that are good for your health, and it provides more than double the daily recommended amount of vitamin A. This is important for healthy vision and a strong immune system.

Besides vitamin A, pumpkin also offers other vital nutrients like vitamins E and K, magnesium, and phosphorus. And don’t forget about pumpkin seeds! These tiny snacks are packed with tryptophan, an amino acid that helps produce serotonin, the “feel-good” chemical in your brain. Pumpkin seeds also have proteins that may lower the risk of certain cancers, especially breast cancer.

For a delicious, healthy twist, mix pumpkin puree into your oatmeal or smoothies. Or, roast pumpkin chunks to add to salads or soups. You can also enjoy roasted pumpkin seeds in a variety of flavors for a crunchy, nutrient-packed snack.

2. Butternut Squash

Butternut squash is not only delicious but also full of health benefits. It’s a great source of beta-carotene, which your body converts into vitamin A, a nutrient that helps maintain your vision and skin health. Butternut squash also contains carotenoids, which have anti-inflammatory properties that may help lower the risk of chronic conditions like type 2 diabetes, heart disease, and metabolic syndrome.

One cup of cooked butternut squash has just 82 calories, 6.5 grams of fiber, and 2 grams of protein. It’s also a good source of essential minerals like potassium and magnesium, which are vital for heart and muscle health.

You can enjoy butternut squash roasted as a side dish, added to salads, or blended into soups. It also makes a delicious base for pasta sauces or grain bowls. For a unique flavor, try butternut squash and goat cheese dip, which combines sweet squash with tangy goat cheese and crunchy toppings like pomegranate seeds and pistachios.

3. Acorn Squash

Acorn squash is not only a charming fall decoration but also a nutritional powerhouse. Just one cup of cooked acorn squash has 115 calories, more than 2 grams of protein, and an impressive 9 grams of fiber. That’s more than a third of your daily fiber intake! Acorn squash is also high in vitamin C, with one cup providing about 22 milligrams, which is about 30% of the daily recommended amount for women.

Increasing your vitamin C intake can help boost your immune system, making acorn squash a great addition to your meals, especially during cold and flu season. Acorn squash is also packed with other nutrients like vitamin A, potassium, magnesium, and iron.

One of the easiest ways to prepare acorn squash is to slice it, roast it with a bit of honey and cinnamon for a sweet treat, or season it with salt and pepper for a savory option. The skin of acorn squash is even edible when roasted, making it a convenient choice for busy weeknights. You can also use it to make muffins, which are a fun way to sneak more veggies into your day.

4. Spaghetti Squash

Spaghetti squash is not only fun to cook, but it’s also a healthy alternative to pasta. When cooked, its flesh breaks apart into stringy strands that look like spaghetti, making it a great low-calorie, low-carb replacement for traditional pasta dishes.

A cup of cooked spaghetti squash has fewer than 50 calories, only 10 grams of carbohydrates, and 2 grams of fiber. It also provides important minerals like manganese, which helps with bone health, and pantothenic acid (vitamin B5), which supports fat metabolism and may improve cholesterol levels.

You can use spaghetti squash as a base for your favorite pasta sauces, like marinara or pesto. Try using it in creative dishes like shrimp scampi spaghetti squash bowls or a quick stir-fry with broccoli and edamame for a healthy, satisfying meal.

5. Delicata Squash

Delicata squash is known for its sweet flavor and its edible skin, which makes it incredibly easy to prepare. It’s shaped like a small oblong pumpkin and has green or orange stripes. While it’s not as high in fiber as some other winter squashes, it still offers about 2 grams of fiber per cup and is low in calories (only 60 calories per cup).

One of the highlights of delicata squash is its high potassium content. One cup provides 600 milligrams of potassium, which is more than 17% of the recommended daily intake for adults. Potassium helps lower blood pressure and reduces the risk of heart disease and stroke, making delicata squash a heart-healthy addition to your diet.

To prepare delicata squash, slice it into rings, drizzle with olive oil and your favorite herbs, and roast it until caramelized. You can also enjoy it in salads or fall grain bowls, paired with ingredients like kale, chickpeas, and tahini dressing.

Ready to Add Winter Squash to Your Meals?

Winter squash is not only a flavorful addition to your meals but also a powerhouse of nutrition. Packed with vitamins, fiber, and antioxidants, these squashes offer numerous health benefits. And don’t forget the seeds! They’re an excellent source of protein, healthy fats, and additional antioxidants.

Winter squash holds up well for meal prep and can be easily reheated for all kinds of dishes. Just be sure to pair your squash with healthy fats like olive or avocado oil to help your body absorb the fat-soluble vitamins in these delicious vegetables.

So next time you’re planning your meals, consider adding these nutritious winter squashes to your menu—they’re sure to keep you feeling satisfied and healthy throughout the season.