10 High-Protein Butternut Squash Recipes (Gluten-Free)
Butternut squash is a quintessential autumn vegetable, celebrated for its sweet, nutty flavor and vibrant color. While it is a nutritional powerhouse, rich in vitamins A and C, fiber, and potassium, it is not naturally high in protein. However, its versatility makes it an excellent base for creating hearty, protein-packed meals that are also gluten-free. By pairing it with protein-rich ingredients like legumes, lean meats, dairy, and protein-packed grains, you can transform this humble gourd into a satisfying and nutritious main course.
This article presents ten creative and delicious high-protein, gluten-free recipes that feature butternut squash as a star ingredient. These recipes are designed to be both flavorful and easy to prepare, making them perfect for weeknight dinners, meal prepping, or special occasions.
| Recipe | Protein per Serving (approx.) |
|---|---|
| 1. Creamy Butternut Squash Soup with Crispy Chickpeas | 15g |
| 2. Butternut Squash Mac and Cheese with Protein Pasta | 30g |
| 3. Roasted Butternut Squash and Black Bean Enchilada Skillet | 20g |
| 4. Butternut Squash and Quinoa Salad with Maple-Tahini Dressing | 15g |
| 5. Butternut Squash and Chicken Casserole with Wild Rice | 35g |
| 6. Spicy Butternut Squash and Turkey Chili | 30g |
| 7. Butternut Squash and Lentil Curry | 20g |
| 8. Butternut Squash and Sage Risotto with Parmesan | 15g |
| 9. Butternut Squash and Spinach Stuffed Shells | 25g |
| 10. Butternut Squash Protein Pancakes | 20g |
1. Creamy Butternut Squash Soup with Crispy Chickpeas
This velvety soup gets a protein boost from bone broth and is topped with crispy, spiced chickpeas for added texture and flavor.
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups chicken or vegetable bone broth
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1 tsp smoked paprika
- 1/2 tsp cumin
- Salt and pepper to taste
- 1/4 cup chopped fresh parsley, for garnish
Instructions:
- Preheat oven to 400°F (200°C). Toss chickpeas with 1/2 tbsp olive oil, paprika, and cumin. Spread on a baking sheet and roast for 20-25 minutes, or until crispy.
- In a large pot or Dutch oven, heat remaining olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for another minute.
- Add butternut squash and bone broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until squash is tender.
- Use an immersion blender to blend the soup until smooth. Season with salt and pepper to taste.
- Ladle soup into bowls and top with crispy chickpeas and fresh parsley.
2. Butternut Squash Mac and Cheese with Protein Pasta
A healthier, gluten-free take on a classic comfort food, this mac and cheese uses a creamy butternut squash sauce and protein-packed pasta.
Ingredients:
- 1 lb gluten-free protein pasta (like Banza)
- 2 cups cubed butternut squash
- 1 cup milk (dairy or non-dairy)
- 1 cup shredded sharp cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1/4 tsp nutmeg
- Salt and pepper to taste
Instructions:
- Cook pasta according to package directions. Drain and set aside.
- Steam or boil butternut squash until tender. Drain and transfer to a blender.
- Add milk, cheddar cheese, Parmesan cheese, and nutmeg to the blender. Blend until smooth and creamy.
- Pour the sauce over the cooked pasta and stir to combine. Season with salt and pepper to taste.
3. Roasted Butternut Squash and Black Bean Enchilada Skillet
This one-pan meal is packed with flavor and protein from black beans and cheese.
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 1 tbsp olive oil
- 1 can (15 ounces) black beans, rinsed and drained
- 1 can (10 ounces) red enchilada sauce
- 1 cup shredded Monterey Jack cheese
- 1/4 cup chopped cilantro
- 1/4 cup sliced green onions
Instructions:
- Preheat oven to 400°F (200°C). Toss butternut squash with olive oil and spread on a baking sheet. Roast for 20-25 minutes, or until tender.
- In a large oven-safe skillet, combine roasted butternut squash, black beans, and enchilada sauce. Stir to combine.
- Sprinkle with cheese and bake for 10-15 minutes, or until cheese is melted and bubbly.
- Garnish with cilantro and green onions before serving.
4. Butternut Squash and Quinoa Salad with Maple-Tahini Dressing
A hearty and nutritious salad that’s perfect for a light lunch or dinner.
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 1 tbsp olive oil
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped pecans
- 1/4 cup dried cranberries
- For the dressing:
- 1/4 cup tahini
- 2 tbsp maple syrup
- 2 tbsp lemon juice
- 2-3 tbsp water, to thin
Instructions:
- Preheat oven to 400°F (200°C). Toss butternut squash with olive oil and roast for 20-25 minutes, or until tender.
- In a small saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until liquid is absorbed.
- In a large bowl, combine roasted butternut squash, cooked quinoa, feta cheese, pecans, and cranberries.
- In a small bowl, whisk together tahini, maple syrup, and lemon juice. Add water to thin to desired consistency.
- Pour dressing over salad and toss to combine.
5. Butternut Squash and Chicken Casserole with Wild Rice
A comforting and filling casserole that’s perfect for a chilly evening.
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 medium butternut squash, peeled and cubed
- 1 cup wild rice, cooked
- 1 can (10.5 ounces) cream of chicken soup (gluten-free)
- 1/2 cup milk
- 1/2 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- In a large bowl, combine chicken, butternut squash, cooked wild rice, cream of chicken soup, milk, and thyme. Season with salt and pepper.
- Transfer to a greased 9×13 inch baking dish.
- Bake for 30-35 minutes, or until chicken is cooked through and casserole is bubbly.
6. Spicy Butternut Squash and Turkey Chili
A flavorful and hearty chili with a kick of spice.
Ingredients:
- 1 lb ground turkey
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can (15 ounces) diced tomatoes, undrained
- 1 can (15 ounces) kidney beans, rinsed and drained
- 2 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp chipotle chili powder
- Salt and pepper to taste
Instructions:
- In a large pot or Dutch oven, cook ground turkey over medium-high heat until browned. Drain off any excess fat.
- Add onion and garlic to the pot and cook until softened.
- Stir in butternut squash, diced tomatoes, kidney beans, chili powder, cumin, and chipotle chili powder. Season with salt and pepper.
- Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until squash is tender and chili has thickened.
7. Butternut Squash and Lentil Curry
A fragrant and flavorful curry that’s packed with plant-based protein.
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 1 tbsp coconut oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- 2 tbsp curry powder
- 1 tsp turmeric
- 1 can (13.5 ounces) coconut milk
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions:
- In a large pot or Dutch oven, heat coconut oil over medium heat. Add onion and cook until softened.
- Add garlic and ginger and cook for another minute.
- Stir in curry powder and turmeric and cook for 30 seconds more.
- Add butternut squash, coconut milk, lentils, and vegetable broth. Season with salt and pepper.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils and squash are tender.
8. Butternut Squash and Sage Risotto with Parmesan
A creamy and savory risotto that’s perfect for a special occasion.
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 1 tbsp olive oil
- 1 shallot, finely chopped
- 1 cup Arborio rice
- 1/2 cup dry white wine
- 4 cups vegetable broth, warmed
- 1/2 cup grated Parmesan cheese
- 2 tbsp chopped fresh sage
- Salt and pepper to taste
Instructions:
- Roast or steam butternut squash until tender. Mash half of the squash and set aside.
- In a large saucepan, heat olive oil over medium heat. Add shallot and cook until softened.
- Add Arborio rice and cook for 1 minute, stirring constantly.
- Pour in white wine and cook until absorbed.
- Add vegetable broth, one ladle at a time, stirring constantly until each addition is absorbed before adding the next.
- When the rice is al dente, stir in the mashed butternut squash, remaining cubed butternut squash, Parmesan cheese, and sage. Season with salt and pepper.
9. Butternut Squash and Spinach Stuffed Shells
A delicious and satisfying vegetarian pasta dish.
Ingredients:
- 12 jumbo pasta shells (gluten-free)
- 1 cup pureed butternut squash
- 1 cup ricotta cheese
- 1 cup frozen spinach, thawed and squeezed dry
- 1/2 cup grated Parmesan cheese
- 1 egg
- 1/4 tsp nutmeg
- Salt and pepper to taste
- 1 jar (24 ounces) marinara sauce
Instructions:
- Cook pasta shells according to package directions. Drain and set aside.
- In a medium bowl, combine butternut squash puree, ricotta cheese, spinach, Parmesan cheese, egg, and nutmeg. Season with salt and pepper.
- Preheat oven to 375°F (190°C). Spread a thin layer of marinara sauce in the bottom of a 9×13 inch baking dish.
- Fill each cooked pasta shell with the butternut squash mixture and arrange in the baking dish.
- Top with remaining marinara sauce.
- Bake for 20-25 minutes, or until heated through.
10. Butternut Squash Protein Pancakes
Start your day with a stack of these healthy and delicious protein pancakes.
Ingredients:
- 1 cup butternut squash puree
- 2 eggs
- 1/2 cup milk (dairy or non-dairy)
- 1/2 cup gluten-free all-purpose flour
- 1/4 cup vanilla protein powder
- 1 tsp baking powder
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
Instructions:
- In a medium bowl, whisk together butternut squash puree, eggs, and milk.
- In a separate bowl, combine flour, protein powder, baking powder, cinnamon, and nutmeg.
- Add the dry ingredients to the wet ingredients and stir until just combined.
- Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
- Cook for 2-3 minutes per side, or until golden brown.
These ten recipes demonstrate the incredible versatility of butternut squash and how easily it can be incorporated into a high-protein, gluten-free diet. From comforting casseroles and chilies to creative salads and even pancakes, there are endless ways to enjoy this nutritious and delicious vegetable. By following these recipes, you can create satisfying meals that are both healthy and packed with flavor.
