Oven-Roasted Squash with Garlic & Parsley

Cook Time:

30 mins

Additional Time:

30 mins

Total Time:

1 hr

Servings:

Yield:

10 servings, about 3/4 cup each

Nutrition Profile:

Diabetes-Friendly Dairy-Free Healthy Immunity Low-Sodium Low-Fat High-Fiber Heart-Healthy Vegan Vegetarian Gluten-Free Low-Calorie

Roasting makes this squash perfectly fork-tender and delicious.
Packed with beta carotene, squash supports good vision and strengthens the immune system.
You can roast the squash seeds with olive oil and honey for a crunchy homemade snack.

If you are looking for a simple, base recipe for roasted squash, our Oven-Roasted Squash with Garlic & Parsley is the one for you. Fiber-filled squash is perfectly fork-tender after being roasted in the oven and tossed in an aromatic and heart-healthy garlic- and parsley-infused olive oil. This is simple enough for a weeknight meal and elegant enough for a dinner party. Keep reading for our expert tips, including how to easily cut your squash, smart substitutions and more!

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!

If you won't be using your squash immediately, store it in a dry, dark, cool area, ideally with a temperature between 40°F to 50°F. Most varieties will last a few months stored this way. If you have more than one squash, don't let them rest on each other.
Cutting a winter squash is easier if you pierce it in several places with a fork and then microwave on High for 45 to 60 seconds. Use a large, sharp knife to cut it in half, and then remove the seeds and stringy fibers with a spoon.
Cleanup will be a breeze if you roast the squash on a rimmed baking sheet lined with foil to catch drips and spills.
You can roast the squash seeds at the same time as the squash. Toss them with a little extra-virgin olive oil, honey and your favorite seasonings. Remove them when they're light brown and you hear them start popping.

Nutrition Notes

Winter squash is any hard-skinned squash you can find in-season. Each has a slightly different flavor, but all are loaded with nutrients. For most orange squash, you'll get a good amount of beta carotene, the main antioxidant that is responsible for the color. Beta carotene can help lower inflammation in the body and is converted to vitamin A, which is essential for good vision and a healthy immune system.
Garlic is only a small part of this recipe, but it has big nutrition benefits when you eat it regularly. Garlic has a strong scent for a reason—it comes from the sulfur compounds, similar to onions. Garlic has an antioxidant called allicin that becomes active when it is crushed or chopped. Allicin has a role in reducing inflammation and lowering blood pressure.

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Ingredients

1/2x

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Original recipe (1X) yields 10 servings

5 pounds winter squash (such as butternut, buttercup, kabocha or hubbard), peeled, seeded and cut into 1-inch chunks (see Tip)
2 tablespoons extra-virgin olive oil, divided
1 ½ teaspoons salt
¼ teaspoon freshly ground pepper
3 cloves garlic, minced
2 tablespoons chopped Italian parsley

Directions

Preheat oven to 375°F.
Toss squash with 4 teaspoons oil, salt and pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash).
Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.

To make ahead

Cut squash up to 1 day ahead; store in an airtight container in the refrigerator.

Frequently Asked Questions

What are some good winter squash varieties for roasting?

There are many varieties of winter squash to choose from. Here are some you might want to try from your local market or farm stand: acorn, Autumn Cup, banana, Black Futsu, butternut, carnival, delicata, field pumpkins, Gold Nugget, honeynut, Hubbard, kabocha, Long Island Cheese, Musquee de Provence, red kuri, spaghetti, sugar dumpling and turban.
What should I know about choosing a perfect squash?

Examine the squash carefully. It should appear fresh, without any blemishes or soft spots. Ensure that a stem is still attached, as this helps prevent moisture loss. The skin should feel firm and hard, and the squash should have some weight—it should feel heavier than it looks.
Can I use different seasoning?

Absolutely. We love the simplicity and taste of garlic and parsley. However, you can easily customize your dish with different seasonings and herbs of your choice, such as fresh or dried sage, dill, rosemary, thyme or an Italian seasoning blend. Additionally, you can enhance the dish by adding toasted nuts, goat cheese or a sprinkle of Parmesan.
What should I serve with Roasted Squash with Garlic and Parsley?

This side dish is elegant enough for a holiday dinner and satisfying for weeknights and next-day lunches. Some of our favorite pairings include Herb-Roasted Turkey, Crispy Roast Chicken, Grilled Bone-In Pork Chops, Sheet-Pan Steak & Potatoes and Lemony-Garlic Pan-Seared Salmon. You can also add roasted squash to your favorite pastas or grains, add to mac and cheese or include it in a green salad.
How long can I store leftover Roasted Squash with Garlic and Parsley?

Roasted squash can be stored in an airtight container in the refrigerator for up to 5 days. When you're ready to eat it, simply portion out the amount you want and heat it in the microwave on Medium for 1 to 2 minutes.

EatingWell Magazine, November/December 2009

Nutrition Facts (per serving)

103	Calories
3g	Fat
20g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 10
Serving Size about 3/4 cup
Calories 103
% Daily Value *
Total Carbohydrate 20g	7%
Dietary Fiber 6g	22%
Total Sugars 4g
Protein 2g	4%
Total Fat 3g	4%
Saturated Fat 0g	2%
Vitamin A 21568IU	431%
Vitamin C 30mg	33%
Folate 38mcg	9%
Sodium 357mg	16%
Calcium 81mg	6%
Iron 1mg	7%
Magnesium 56mg	13%
Potassium 553mg	12%

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

Linda Frahm