Garlic-Butter Butternut Squash Steaks

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These butternut squash steaks are a delicious plant-based alternative to traditional steak. Thick slices of squash are scored to allow garlic butter to seep into every bite, then they’re roasted until caramelized and tender, with crispy, golden edges.

A recipe image of Garlic Butter Butternut Squash Steak.
Credit:

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

Active Time:
15 mins
Total Time:
50 mins
Servings:
4
  • Scoring the squash helps it roast faster and soak up the garlic-butter mixture. 
  • Butternut squash provides vitamin A to support healthy eyes and immunity. 
  • Fried sage is an easy garnish that will make these steaks look impressive. 

When you’re looking for a recipe to swap steak night with a vegetarian option, Garlic-Butter Butternut Squash Steaks have got you covered. Antioxidant-rich butternut squash is “beefy” enough to be filling and satisfying, and becomes deliciously caramelized with roasting. The garlic butter adds a steakhouse feel to this dish. Keep reading for our expert tips, including ingredient substitutions.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • You can substitute the butternut squash with honeynut squash. And while we really like the flavor of the sage in this recipe, rosemary, oregano or thyme will also go well with the squash.
  • Scoring the steaks allows them to cook more quickly and evenly, and it helps the butter sauce seep into the nooks and crannies for maximum flavor.
  • To add a sweet citrus flavor, you can incorporate a splash of orange juice into the brown butter mixture.
  • Butternut squash is done cooking when it is fork-tender and golden brown, with some charred bits at the edges to enhance its delicious, smoky flavor.

Nutrition Notes

  • Butternut squash is loaded with vitamins A and C for healthy eyes and immunity. The potassium in butternut squash will support healthy blood pressure, and the fiber will help fill you up and keep things moving through—and out of—your gut. Butternut squash does not have much protein, so serve it with a dollop of plain Greek yogurt and a bean salad—or with a lean cut of actual steak. 
  • Garlic is perhaps best known for its ability to help lower cholesterol. But this relative of onions (they’re in the same family of plants) is also associated with reducing blood pressure and balancing blood sugar. Regularly eating garlic may also support your immune system and improve your gut health.
Ingredients on a cutting board including butternut squash garlic lemon herbs butter oil and seasonings

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

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Ingredients

Original recipe (1X) yields 4 servings

  • 2 small butternut squash (about 1½ pounds each)

  • 1 tablespoon extra-virgin olive oil

  • ½ teaspoon salt, divided

  • ¼ teaspoon ground nutmeg

  • ¼ cup unsalted butter, cubed

  • 3 large cloves garlic, thinly sliced ( tablespoons

  • 4 large fresh sage leaves

  • Lemon wedges, for serving (optional)

Directions

  1. Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper.

  2. Trim stems off 2 butternut squash; cut each squash crosswise at base of neck to separate the bulb and neck. Cut each neck piece lengthwise into 2 (¾-inch-thick) steaks (4 steaks total). Peel the sides of the squash steaks using a vegetable peeler. (Reserve the bulbs and trimmed sides for another use.) Score each steak ⅛-inch deep in a crosshatch pattern. Place the steaks scored-sides up on the prepared baking sheet.

    Four sections of butternut squash scored with a knife on a baking tray lined with parchment paper

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

  3. Combine 1 tablespoon oil, ¼ teaspoon salt and ¼ teaspoon nutmeg in a small heatproof bowl; brush both sides of the steaks with the oil mixture. Reserve the bowl. Flip the steaks so the crosshatch-side is facing down. Roast, flipping halfway through, until fork-tender, about 30 minutes.

    Four roasted butternut squash steaks on a baking tray scored with a crosshatch pattern

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

  4. Meanwhile, melt cubed butter and the remaining ¼ teaspoon salt in a small saucepan over medium-high heat; bring to a lively simmer. Add sliced garlic and 4 sage leaves; cook, stirring constantly, until the butter starts to brown and the garlic is slightly golden, about 2 minutes. Transfer to the reserved bowl.

    Slices of garlic and large herb leaves cooking in a pan

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

  5. Remove the steaks from the oven and brush with garlic butter. Transfer to a platter; spoon the remaining garlic butter mixture over the steaks. Garnish with the fried sage leaves. Serve with lemon wedges, if desired.

    A recipe image of Garlic Butter Butternut Squash Steak.

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.

Frequently Asked Questions

  • After working with garlic, what’s an easy way to rid fingertips of the smell?

    Here are a few simple techniques to try: Rub your fingertips on stainless steel or over a freshly cut lemon or lime. Alternatively, rub your hands with a natural hand scrub made from baking soda and water.

  • What should I know about choosing the best butternut squash?

    To choose the best small butternut squashes for this recipe, use all your sensory detective skills: look for a long, thin neck and a smaller bulb. The coloring should be matte (not glossy) and a deep tan or beige, with no visible blemishes. There should be a dry, brown stem attached. Feel the squash. It should be hard. Lift it: It should be heavy for its size. And listen to it: When tapped, it should sound hollow. If you cut open a squash and find it dry and stringy, save that one for a soup or puree.

  • What should I do with the butternut squash bulb that I won’t be using in this recipe?

    There are many ways to use it. You can slice it in half, seed it, stuff it and roast it, or roast and mash it. You can slice it thinly to make fries in your air fryer. Cube it and add to casseroles or stews, or use it as a filling for stuffed pastas, such as ravioli and gnocchi. Additionally, you can roast and puree it for use in soups and baked goods.

  • How should I store and reheat leftovers?

    Allow the squash to cool completely before transferring it to airtight containers. You can store it in the refrigerator for up to 4 days. To reheat, warm it in a skillet with a little oil over medium heat, or heat it in the microwave in 1-minute intervals.

  • What should I serve with Garlic-Butter Butternut Squash Steaks?

    For a substantial meal, serve the butternut steaks alongside pork chops, fish fillets, roasted chicken or a favorite grain or pasta. Some great options include our Cherry, Wild Rice & Quinoa Salad or Whole-Wheat Couscous with Parmesan & Peas. You might also consider pairing it with other vegetables, such as our Creamy Make-Ahead Mashed Potatoes, Sautéed Brussels Sprouts or Quick & Easy Green Beans.

EatingWell.com, August 2025

Nutrition Facts (per serving)

222 Calories
15g Fat
23g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 steak
Calories 222
% Daily Value *
Total Carbohydrate 23g 8%
Dietary Fiber 4g 14%
Total Sugars 4g
Added Sugars 0g 0%
Protein 2g 4%
Total Fat 15g 19%
Saturated Fat 8g 39%
Cholesterol 31mg 10%
Vitamin A 1116µg
Vitamin C 41mg 46%
Vitamin D 0µg
Vitamin E 4mg 24%
Folate 53µg
Vitamin K 7µg
Sodium 274mg 12%
Calcium 101mg 8%
Iron 1mg 8%
Magnesium 66mg 16%
Potassium 688mg 15%
Zinc 0mg 3%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.