The One Canned Good That Gets This Nutritionist Through the Fall

In my house during the fall months, a certain canned orange veggie is the star of the show, and no, it’s not canned pumpkin. Instead, it’s canned pumpkin’s far more under-the-radar cousin: canned butternut squash. Not only do I love canned butternut squash for its earthy and slightly sweet flavor, and versatility in a wide range of dishes, but I also love its exceptional nutritional profile. (I’m a registered dietitian, after all.)

Over the years I’ve learned that buying butternut squash in its canned form helps me avoid the daunting task of taking a huge knife to an incredibly tough, awkwardly shaped, and firm-fleshed gourd. (Not to say that breaking down a butternut squash can’t be done, I just prefer to avoid having to do it whenever possible.) As part of my my life’s mission to figure out how to make healthy eating easy, canned butternut squash purée has become the one ingredient I cannot live without when preparing fast fall meals.

Buy: Farmer’s Market Organic Butternut Squash, $2.99 for 15 ounces

Butternut squash purée is a nutrition powerhouse and is an excellent way to bulk up the nutrients in some of your favorite fall dishes. One cup contains 63 calories, 16 grams of carbohydrates, and 3 grams of fiber. Butternut squash is also loaded with 100 percent of your daily Vitamin A, 40 percent of your daily Vitamin C, and 15 percent of your daily magnesium. Like other orange produce, butternut squash is full of beta-carotene and alpha-carotene, which are important for a strong immune system. (One note from your resident R.D.: These nutrients are best absorbed when eaten with a source of fat, like olive oil, nut butter, or full-fat yogurt.)

So, have I convinced you to add a can of butternut squash purée to your next grocery order yet? If not, here are my favorite ways to use canned butternut squash all fall long.

There is truly nothing cozier than a bowl of chili in the fall, whether you make it with beans, lentils, turkey, beef, or butternut squash. My favorite way to take my chili to the next level is to add a can of butternut squash purée, which results in a beautiful red-orange color, creamy texture, and deep, earthy fall flavor. 

When I have some extra time, I’ll boil cubes of butternut squash, take out my immersion blender, and blend the softened squash into a smooth and velvety sauce — but honestly those nights are few and far between. On the nights when I’m craving said sauce, I simply head to my pantry for a can of the good stuff instead. I’ll sauté a chopped shallot and garlic in a large saucepan, add a can of butternut squash purée, then season with salt, pepper, and nutmeg. From there, I spoon the sauce onto my favorite pasta or onto a blank pizza crust. It’s easy, comforting, and nourishing.

Butternut squash purée on toast? Try it — you’ll thank me later. I like to use a swipe of butternut squash purée as an alternative to jelly, giving a slice some extra sweetness. I recommend swirling it with plain yogurt or nut butter for some extra protein and fat.  

During the fall, my Instagram feed is always overflowing with pumpkin bread and muffin recipes. Curiosity recently got the best of me, and I wondered what would happen if I simply swapped the pumpkin purée for butternut squash purée. The result is a slightly sweet, squash-y, moist baked good that you’ll want to pair with your coffee all the way until December.  

Another way I like to add some fall flair to breakfast is by mixing in a dollop or two of butternut squash purée with yogurt and oatmeal. It adds some natural sweetness, beautiful color, and will make you feel like you’re eating breakfast in a pile of leaves. My personal favorite is a bowl of oatmeal with yogurt and butternut squash purée, finished with some maple syrup and chopped pecans. It’s a match made in fall heaven. 

Are you a canned butternut squash convert?