Sautéed Butternut Squash

Sautéed Butternut Squash is an easy side dish that comes together in less than 25 minutes! Try this method of cooking butternut squash in a skillet on the stove top to create a delicious dish to serve with any meal.

Sauteed butternut squash in a large skillet after cooking.

Butternut Squash is a delicious fall and winter squash that is packed with flavor. It’s comforting and delicious, especially during the colder months of September, October, November, December and January.

Cooking butternut squash in a skillet on the stovetop creates soft delectable pieces of butternut squash to serve with your favorite side dishes. Sautéing the butternut squash in the olive oil slightly caramelizes the squash. Adding ground cinnamon and maple syrup or honey adds a subtle sweetness and fresh fall flavor.

This recipe tastes great served alongside pan seared ribeye, roasted turkey or baked boneless chicken thighs. It’s the perfect side dish to serve for Thanksgiving or Christmas dinner.

Why You’ll Love This Recipe

  • This sauteed butternut squash recipe is the perfect side dish.
  • Kids and adults love this recipe.
  • The entire recipe cooks in less than 30 minutes.
  • This butternut squash recipe is gluten free, vegan and paleo.

Ingredients You Need

This recipe comes together with fresh butternut squash, olive oil and a few other simple seasonings.

All of the ingredients for sautéed butternut squash on a white countertop.
  • Butternut Squash – You will need a whole butternut squash for this recipe. You can save time and buy precut butternut squash at your grocery store, if desired.
  • Extra Virgin Olive Oil – Use high quality olive oil for the best flavor. You can substitute with avocado oil or butter, if desired.
  • Spices: You will need ground cinnamon, salt and pepper for this recipe.
  • Maple Syrup: You can substitute the maple syrup with honey or omit it completely.

Other seasonings: Feel free to adjust the flavor by adding fresh thyme, sage, a pinch of nutmeg or rosemary.

Peeled and cubed butternut squash in a skillet with olive oil, salt and pepper.

How to Make Sautéed Butternut Squash

  1. Cut the butternut squash – To cut butternut squash, use a sharp knife to cut the squash in half crosswise, dividing the bulb and the long neck. Cut each piece in half lengthwise. Use a vegetable peeler to peel butternut squash skin off. Scoop out the seeds and as much of the stringy middle from the inner cavities as possible. Carefully cut the squash into 1/2 to 1 inch cubes.
  2. Cook the butternut squash cubes – In a large skillet over medium heat, add the olive oil and heat until shimmering. Add the squash cubes to the skillet. Season with salt and pepper and sauté, stirring frequently until tender and lightly browned, about 15 minutes.
  3. Season the sautéed butternut squash with cinnamon – Sprinkle the squash with cinnamon and stir, cooking for 30 seconds until fragrant. Remove the pan from the heat.
  4. Drizzle the squash with maple syrup – Transfer the squash to a serving dish and finish with a drizzle of maple syrup, to taste.
Sauteed butternut squash in a skillet sprinkled with ground cinnamon.

Expert Tips

  • Selecting a butternut squash: Butternut Squash is at peak season in the fall during the months of September, October, November and December. Choose a squash that doesn’t have bruises or dents. It should be hard and somewhat heavy.
  • Cutting a butternut squash: The squash is hard with an unusual shape. This makes it more difficult to peel and cut. Use a sharp knife to carefully cut the squash in two four pieces. After segmenting into four pieces, you can peel the squash to remove the skin. Make sure to remove the stringy core and seeds. After peeling, you can cut the squash into small even pieces.
  • Cook the squash until fork tender: The small cubed pieces of squash require only 15 minutes or so to cook in a skillet with the olive oil. After 10 to 15 minutes, check to make sure the pieces are fork tender. If they are still hard, you will need to continue cooking.
  • Make sautéed butternut squash with brown sugar: Instead of drizzling maple syrup or honey over the butternut squash, you can saute the squash and then sprinkle a teaspoon (or more) of brown sugar over the squash during the last 5 minutes of cooking.
A wooden spoon with a scoop of sautéed butternut squash.

If you love butternut squash, try this roasted butternut squash soup. Or serve sautéed butternut squash with other easy fall side dishes.

Other Easy Fall Side Dish Recipes

Did you try this Butternut Squash recipe? Leave a recipe rating and review below.

Sauteed butternut squash in a large skillet after cooking.

Sautéed Butternut Squash

Yield: 4
Prep Time: 10 mins
Cook Time: 18 mins
Total Time: 28 mins
This sautéed butternut squash recipe is a delicious side dish made in 25 minutes!
5 from 4 votes

Ingredients 

  • 1 large butternut squash, (about 2 pounds)
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon kosher salt, or to taste
  • 1/4 teaspoon black pepper, or to taste
  • 1/4 teaspoon ground cinnamon, or to taste
  • Maple syrup or honey, to taste

Instructions

  • Cut the butternut squash in half crossswise, diving the bulb and the long neck. Cut the pieces in half lengthwise. Use a vegetable peeler to peel off the skin. Scoop out the seeds and as much of the stringy middle from the inner cavities as possible. Carefully cut the squash into 1/2 inch to 1 inch cubes.
  • In a large skillet set over medium heat, add the olive oil and heat until shimmering. Add the squash cubes to the skillet. Season with salt and pepper and cook, stirring frequently until tender and lightly browned, about 15 minutes.
  • Sprinkle the squash with cinnamon and stir, cooking for 30 seconds until fragrant. Remove the pan from the heat.
  • Transfer the squash to a serving dish and finish with a drizzle of maple syrup, to taste.

Notes

Storage: Store leftovers in a sealed container in the refrigerator for up to 2 days. Reheat on the stovetop, in the oven or in the microwave. Freezing is not recommended since the cooked butternut squash will not hold up well after freezing. 

Nutrition

Calories: 116kcal, Carbohydrates: 22g, Protein: 2g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 3g, Sodium: 298mg, Potassium: 662mg, Fiber: 4g, Sugar: 4g, Vitamin A: 19932IU, Vitamin C: 39mg, Calcium: 92mg, Iron: 1mg
Course: Side Dish
Cuisine: American
Author: Ashley C.
If you try this recipe, don’t forget to leave a review below or share a photo and tag @spoonfulofflavor on Instagram.

2 comments on “Sautéed Butternut Squash”

  1. This was so quick and easy to make, and everyone LOVED it! Definitely a keeper.

  2. So looking forward to making this butternut squash recipe. Looks amazing, thanks!

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