5 Winter Squash Varieties to Try This Fall

Fall is officially here and this week I’m going to share with you what I know about winter squash! While the name may suggest otherwise, winter squash are harvested starting in the fall. I’ll highlight some of my favorite varieties, why they are so nutritious, and how you can add them to your diet.

What’s the difference between winter and summer squash?

Summer squash is harvested earlier in the year and has thinner skin that can be eaten, while winter squash skin is much tougher because it is harvested later in the year. Winter squash skin is typically removed before eating, except for acorn and delicata squashes. Summer squash usually won't last for more than a few days after harvest before it goes bad, while winter squash can often last for up to a month or longer if stored in a cool, dry place.

Varieties of summer squash

• Zucchini

• Yellow

• Zephyr

• Chayote

• Round zucchini

• Pattypan

Varieties of winter squash

• Acorn

• Delicata

• Butternut

• Spaghetti

• Dumpling

• Sugar pumpkin

• Buttercup

• Kabocha

• Blue Hubbard

• Red kuri

• Carnival

Nutrition

Winter squash is an excellent source of:

• Beta-carotene (which turns into vitamin A) - keeps vision sharp

• Fiber - aids digestion and helps control blood sugar levels

• Potassium - key for heart health

• Vitamin C - promotes a healthy immune system

• Manganese - important for bone health

Carbohydrates

Winter squash contains more carbs than summer squash, but because a lot of these carbs come from fiber, they don't have a huge effect on blood sugar levels. Eating high fiber foods can prevent blood sugar spikes and keep you feeling fuller longer.

Per 1 cup cooked squash (according to the USDA):

• Acorn - 30 grams carbs (9 grams fiber!)

• Butternut - 22 grams carbs (7 grams fiber)

• Kabocha - 12 grams carbs (3 grams fiber)

• Delicata - 18 grams carbs (2 grams fiber)

• Spaghetti - 10 grams carbs (2 grams fiber)

Look how many fewer carbs you’ll eat if you sub 1 cup cooked spaghetti squash (10 grams carbs) for 1 cup cooked spaghetti noodles (about 45 grams carbs)!

Carbohydrates are still an essential part of your diet, even if you have diabetes. The important thing is choosing higher-fiber carbs (like winter squash!) to prevent spikes in blood sugar levels.

Potassium

The American Heart Association points out that a potassium-rich diet can help your body get rid of more sodium, which helps keep blood pressure in check. Adding more winter squash to your diet is a great way to increase your intake of potassium!

Cooking squash

Winter squash can be baked whole or cut in half or cubes and then baked. Baking it whole will soften the skin to make cutting much easier, however cutting the squash before baking helps speed cooking time. You can remove the skin for most squash before or after cooking, though it’s usually easier once the skin has been softened in the oven.

Once the squash has been cut open (either before or after cooking), you’ll need to scrape out the seeds. The seeds can be saved and roasted for a healthy snack!

Adding squash to your diet

Here are some of my favorite varieties of winter squash and ways that you can add them to your diet:

Spaghetti

Spaghetti squash is a great low-carb alternative to noodles. Serve it in place of traditional pasta with your favorite sauce. Bowls are another great way to eat spaghetti squash and served right in the shell. This burrito bowl is delicious! Feel free to get creative and add whatever you like to your bowls.

How I cook it:

1. Carefully use a sharp knife to poke a few holes in the squash.

2. Stick in the microwave for 5-7 minutes until softened.

3. Cut in half, lengthwise, and scoop out the seeds.

4. Drizzle each half with avocado oil and add a dash of salt and pepper.

5. Place face down on a baking sheet and bake at 400 degrees Fahrenheit/200 degrees Celsius for 45-60 minutes (depending on the size of the squash). You’ll know it’s done when the flesh scrapes away easily from the skin.
   

Delicata

This is one of my new favorites. I love that the skin is thin enough to eat, which makes prep easier and cook time shorter! I roast and eat them on their own, or they are also a great addition to tacos.

How I cook it:

1. Preheat oven to 425 degrees Fahrenheit/220 degrees Celsius.

2. Slice in half, length-wise, and scoop out seeds.

3. Slice into half-moons, each about 1 inch thick.

4. Toss in a bowl with avocado oil and seasonings of choice.

5. Spread on a baking sheet and roast for 20 minutes, then flip each piece over and roast 15 minutes more.

Roasted delicata squash with avocado oil, chili powder, and salt. I served these wedges in corn tortillas along with black beans, avocado, and a red cabbage slaw.

Acorn

I always thought acorn squash had to be served as a sweet dish with butter and brown sugar, but it definitely works with savory seasonings as well! Roast and serve slices as a side dish, on top of a salad, or blended into soups.

How I cook it:

1. Preheat oven to 425 degrees Fahrenheit/220 degrees Celsius.

2. Slice off top and base of squash, then cut in half and scoop out seeds.

3. Slice into wedges, each about 1 inch thick.

4. Toss in a bowl with avocado oil and seasonings of choice.

5. Spread on a baking sheet and roast for 20 minutes, then flip each piece over and roast 20 minutes more.

Roasted acorn squash with avocado oil, dried rosemary, dried basil, and salt.

Butternut

I love pureeing this squash into soups because it gives a creamy texture which is perfect for this time of year. Butternut squash can also be roasted and added to bowls, salads, or tacos. You can even add it to chili or curry (this recipe is delicious!), the possibilities are endless!

How I cook it:

1. Carefully poke skin all over with a sharp knife.

2. Place in a baking dish and roast at 425 degrees Fahrenheit/220 degrees Celsius for 45-60 minutes (may need longer depending on the size of squash). You’ll know it’s done when the skin is fork-tender.

3. Once cooled, peel skin (you can usually just pull it off with your hands).

4. Chop in half and remove seeds.

5. Cube squash and toss into a soup or stew. You can leave it whole or puree with an immersion blender or carefully add in batches to a blender.

Kabocha

Also called a Japanese Pumpkin, this is another squash that is great when pureed into soups. Kabocha squash has about half the carbs of butternut squash, so it’s a great lower-carb substitute in any recipe calling for butternut squash (see recipe ideas above!).

How I cook it:

See instructions for butternut squash (may need to cook longer depending on size).

I hope this has given you some inspiration to add more winter squash to your diet! Do you have a favorite recipe that uses winter squash? I’d love to hear about it!