Prep Time:
10 minutes
Cook Time
40-45 minutes
Serving Size
1/2 cup
1 large butternut squash (about 3 pounds), halved, seedless
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon ground black pepper
¼ cup water


  1. Preheat oven to 400 degrees F.
  2. Place the squash halves flesh side up in a pan with raised edges. Drizzle olive oil on top and sprinkle salt and pepper.
  3. Turn the squash flesh side down and pour about ¼ cup of water in the bottom of the pan.
  4. Bake in the oven, uncovered, for about 40-45 minutes, until the squash becomes really soft and can easily be pierced with the tip of a sharp knife.
  5. When the squash is fully cooked, remove it from the oven and allow to cool until you can safely handle it. Scoop out the flesh with a spoon.
  6. Serve as is or mash roughly with a fork or potato masher and enjoy!

Kitchen tip: To easily cut squash, first poke holes in the squash using a fork. Slice the top and bottom off the squash. Using a microwave safe plate, microwave the squash for 3-4 minutes. Let the squash cool slightly, cut in half, and scoop out the seeds


Recipe modified by CHOICES Nutrition Education Program



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