This roasted honeynut squash is perfect for a warming fall meal. Sweeter than butternut squash, it is incredibly simple to prepare. Just cut the squash in half lengthwise, scoop out the seeds, and roast until fork tender.
Carb count - Half a squash is only 22g of carbs.
🎥 Watch this video on how to roast honeynut squash
Fall is in the air and that means it's time to start cooking cozy comfort foods! This honeynut squash recipe is a perfect way to welcome in the autumn season with produce from the farmers market.
I decided to write this roasted honeynut squash recipe when I got several as a welcome surprise in my farm share box! This is one of my favorite winter squash recipes. Honeynut squash cook fast because of their small size.
👩🏻🍳 Table of contents
Estimated reading time: 10 minutes
Jump to:
- 🎥 Watch this video on how to roast honeynut squash
- 👩🏻🍳 Table of contents
- What is a honeynut squash?
- What does honeynut squash taste like?
- How many carbs are in honeynut squash?
- Is honeynut squash good for diabetics?
- Are honeynut squash seeds edible?
- 🥘 Ingredients
- 🔪 Instructions
- How to roast the seeds
- Air-fryer honeynut squash
- Microwaved honeynut squash
- Substitutions
- 🧂 Seasoning ideas
- 🍽 How to serve
- 🍳 Equipment you'll need
- 🥡 How to store
- How to freeze
- How to make ahead
- 💭 Top tips
- Frequently asked questions
- Roasted honeynut squash recipe card
- More Winter squash recipes
- More side dish recipes
What is a honeynut squash?
A honeynut (or honey nut) squash is a winter squash cultivar. A hybrid squash of butternut and buttercup squash, bred specifically for flavor. It looks like a mini butternut squash, but about half the size at 6" in length. Its flesh has a finer texture and a deeper orange color than butternut squash. Roast honeynut squash to maximize its flavor.
What does honeynut squash taste like?
I love honeynut squash. Developed for concentrated flavor, honeynut squash is similar in flavor to butternut squash, but with a sweeter, richer flavor than larger squashes. Because they are naturally sweeter, honeynut squashes do not need added sweeteners, like maple syrup. They go well with spices like salt and pepper, cinnamon, nutmeg and ginger. Roasted honeynut squash, in particular, has hints of caramel and maple syrup, which pair well with meats and other roasted veggies.
How many carbs are in honeynut squash?
Total carbohydrates is 22 grams per half a squash.
Is honeynut squash good for diabetics?
Honeynut squash is a good carb choice, eaten in moderation. Although it is high in carbohydrates, most of the carbs in honeynut squash is fiber, which can help keep blood sugar from rapidly rising. Stick to the nutrition serving size of ½ a squash.
According to the nutrition section of Wikipedia's honeynut squash page:
Honeynut squash is an excellent source of vitamin A and beta-carotene; it has about two to three times the amount of beta-carotene as butternut squash.[4][5] The squash is also a good source of B vitamins, and also contains calcium, copper, iron, phosphorus, potassium, and zinc.[6][11]
Wikipedia
Are honeynut squash seeds edible?
Since you can eat the roasted seeds of any winter squash, you can toast and eat honeynut squash seeds just as you would roasted pumpkin seeds. It’s well worth doing because the crunchy, nutritious morsels are great as a crunchy snack or sprinkled over cooked honeynut squash for texture.
🥘 Ingredients
- Honeynut squash halves
- Oil or butter
- Sea salt or kosher salt
Where to buy honeynut squash
You can often find honeynut squash at your local farmer's market during the fall. They’re also available in supermarkets, grocery stores, and a lot of meal kits include them. You can also join a CSA (Community Supported Agriculture) that grows them.
Oil or Butter
Use a neutral-flavored oil. Sunflower seed oil is a good choice. Olive oil is also good. Or use melted butter.
Salt
Kosher salt or sea salt tastes best.
🔪 Instructions
You’ll be relieved to know that you don’t need to remove the skin from honeynut squash! It's incredibly simple to prepare- just cut the squash in half, remove the seeds, and roast like any roasted squash. You'll have a delicious, warming fall meal in no time!
You can also make roasted honeynut squash cubes by chopping your squash into cubes before roasting. These are great for throwing into a salad or a honeynut squash dish. Or try stuffed honeynut squash.
Step 1: Preheat oven to 375° F. Cut the honeynut squash in half lengthwise.
Step 2: Scoop out the seeds and set aside for toasting.
Step 3: Arrange cut-side down on an oiled baking sheet. Roast for 30 minutes at 375°F or until fork tender.
Step 4: Let squash cool to the touch then use a fork to mash like potatoes. Add butter if you like.
How to roast the seeds
Roasting honeynut squash seeds is a similar process to roasting pumpkin seeds. It is well worth the effort to roast the seeds for a nutritious snack or to add crunchy texture as a garnish.
Step 1: Preheat oven to 375° F. Scoop out seeds.
Step 2: Separate seeds from pulp onto a baking sheet.
Step 3: Toss with salt and oil.
Step 4: Bake 20 minutes at 375°F.
Air-fryer honeynut squash
If you have an air-fryer, there are specific instructions for that in the recipe card below.
You may prefer this method if you don't have an oven or if it is too hot to run an oven. The ingredients are the same.
Microwaved honeynut squash
If you prefer to microwave honeynut squash, there are specific instructions for that in the recipe card below.
Substitutions
- You can substitute honeynut squash with any type of Winter squash, except spaghetti squash. The flavor will vary. Try pumpkin, butternut squash, buttercup squash, acorn squash and Kabocha squash. You may need to adjust the cook times. Cook until fork tender.
- Oil - try butter if you are a butter lover.
- Vegan - keep it vegan with plant-based oil or vegan butter.
🧂 Seasoning ideas
Put your own spin on this roasted honeynut squash recipe with seasonings:
- Pumpkin spice - Sprinkle with cinnamon, nutmeg, cloves, ginger and allspice
- Herb salt - I love to keep herb salt on hand to sprinkle over foods for variety
- Salt and pepper - The sweet flesh is excellent paired with freshly cracked black pepper
- Japanese - a dash of shichimi togarashi, Japanese 7 spice blend, adds a pop of flavor
- 🌶 Spicy - sprinkle with a bit of garlic powder (or garlic salt) and chili powder
- Butter - drizzle with melted butter
- Curry - sprinkle a bit of curry powder, turmeric or garam masala. The aroma is amazing!
🍽 How to serve
Enjoy them as part of a roast dinner, side dish, or as a snack.
- Mash honeynut squash and simply serve the squash flesh in the skin.
- Stuffed honeynut squash is great. Stuff with chopped apples, chopped walnuts or chopped pecans, and a pinch of fresh thyme.
- Top with fried eggs and serve as a breakfast hash.
- Season with your favorite spices like salt and pepper.
- Blend cooked squash with your favorite broth to make honeynut squash soup.
🍳 Equipment you'll need
- Knife
- Cutting Board
- Spoon to scoop out the seeds
- Baking sheet
- Parchment paper
🥡 How to store
Before cutting or cooking honeynut squash, store it somewhere cool and dark like a cellar or pantry. It should last between two and three months.
Once you’ve roasted your squash, be sure to store it in an airtight container in the refrigerator. It will last 3-4 days.
How to freeze
Peeled raw squash can be cut into cubes, then stored in an airtight container in the freezer for up to three months.
Roasted honeynut squash can be stored in an airtight container in the freezer for 10-12 months.
How to make ahead
This is a great vegetable to make ahead of time for weekly meal prep. It can be eaten as a side dish or turned into soup, salad and breakfast hash.
After roasting, let it cool, then store in the fridge for up to 4 days.
To reheat, microwave for a few minutes or heat in a pan on the stovetop.
💭 Top tips
Follow these cooking tips for best results:
- Don't add sweeteners. Roasted honeynut squash will develop a deliciously caramelized, natural sweetness on its own.
- Don't use olive oil if you don't like bitter flavors. Olive oil can add a sharp, bitter flavor.
- Use fresh oil. Rancid oil can add an off, or bitter, flavor.
Frequently asked questions
Yes. See instructions in the recipe card below.
Just like the delicata squash, the honeynut squash has thin skin that is entirely edible and completely delicious.
6u0022 in length. Although they look alike, the honeynut squash size is much smaller than a butternut squash. It can fit in the palm of your hand.
Yes. The honey nut was developed as a collaboration between Cornell plant breeder Michael Mazourek and Chef Dan Barber at Blue Hill at Stone Barns of Pocantico Hills, New York.
Roasted honeynut squash recipe card
- Total Time: 40 minutes
- Yield: 10 halves 1x
- Diet: Diabetic
Description
An easy recipe for roasted honeynut squash: cut the squash in half, scoop out the seeds, and roast at 375° F for 30 minutes. 22g carbs in half a squash.
Ingredients
- 5 honeynut squash, cut in half and seeded
- 2 tablespoons neutral-flavored oil
- a pinch of salt or seasoning of choice
Instructions
To roast honeynut squash seeds:
- Preheat oven to 375° F.
- Cut honeynut squash into halves.
- Scoop out seeds.
- Separate seeds from pulp.
- Spread seeds on a baking sheet and lightly coat with oil.
- Season with salt and desired spices (salt, pepper, chili powder, garlic powder, etc.).
- Bake in preheated oven for 15-20 minutes, stirring a few times during baking, until they are light brown and crispy.
To roast honeynut squash:
- Preheat oven to 375° F.
- Cut the honeynut squash in half, lengthwise, and scoop out the seeds.
- Drizzle a baking sheet with olive oil (or your vegetable oil of choice). This step is optional. You can skip the oil and dry roast honeynut squash, if you prefer. Line the baking sheet with parchment paper for easier cleanup.
- Place the honeynut squash halves on a baking sheet, cut-side down.
- Roast for 30 minutes or until the flesh is fork tender.
- Use a spoon or fork to scrape the flesh away from the skin.
To air-fry honeynut squash:
- Cut the honeynut squash in half, lengthwise, and scoop out the seeds.
- Rub the cut-side with with olive oil.
- Place cut-side up in airfryer basket.
- Use the roast setting at 375° F in the air-fryer for 15-20 minutes, until fork tender.
To microwave honeynut squash:
- Cut the honeynut squash in half, lengthwise, and scoop out the seeds.
- Place the honeynut squash halves on a microwave safe plate, cut-side down.
- Microwave on high for 15 minutes.
- Let rest for 5 minutes.
- Check for doneness. It is ready when you can easily pierce the flesh with a fork.
Notes
- Honeynut squash goes well with warming spices like cinnamon, nutmeg, ginger, garlic and chili powder.
- I like to mash it into a paste with a fork and serve it in the skin.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Side
- Method: bake
- Cuisine: American
Jennifer says
I love how simple this recipe is! Your tips helped me make it perfectly the very first time!
Shelby says
This came out so sweet! A yummy side dish but I used the leftovers to make muffins and it was such a flavor burst!
Verónica says
I cooked this squash before but I will definitely follow this recipe next time, they look delicious!
I have some picky eaters when it comes to squash , any recipe idea for cake or cookies where I can camouflage them and still have the nutritional benefit ?
Sachiko Goodyear says
Hi Verónica,
Thanks for your comment! Although many keto and low-carb recipe creators offer recipes for sweets such as cakes and cookies, I focus on whole foods. Try introducing your family to a variety of foods, like fresh honeynut squash prepared in a delicious way, to help them to develop their palates.
Mandy Applegate says
You can't beat a roasted squash and I love all the warm flavors in this recipe!
Sherry says
I learned something new today! I love butternut squash! We grow our own every year and absolutely love to cook with it. I have never heard of honey nut squash before reading your post. I am on the hunt for seeds to grow my own this summer. I can't wait to try your recipe!!
Sachi says
Yay! Sherry, I hope you are able to locate seeds, I can ask my CSA for you. Honeynut squash are a real treat!
Sachi says
Sherry,
High Mowing Seeds carry it
https://www.highmowingseeds.com/organic-non-gmo-honeynut-butternut-squash.html