How to Turn a Butternut Squash Into a Week's Worth of Meals With Over 15 Grams of Protein

Come fall, butternut squash is all the rage. OK, so it's not相当at the level of pumpkin spice, but it's up there. Unlike most things pumpkin spice however,butternut squashis inherently healthy.

A cup of cooked butternut squash has just 82 calories but provides more than 6 grams of fiber and 2 grams of protein, per theUSDA. It also contains more than 10 percent of the Daily Value (DV) of potassium, magnesium, copper, manganese, thiamin, niacin, folate and vitamin E. Butternut squash is also an excellent source (provides at least 20 percent of the DV) of vitamins A and C and beta-carotene.

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To get more of this super-veggie on your plate this autumn, try these delicious butternut squash recipes — all with more than 15 grams of protein per serving.

• Calories:350
• Protein:22 grams

The "cheese" here is a combination of butternut squash and nutritional yeast, along with broth and spices to season. This plant-based swap adds beta-carotene and gives this dish a major boost in B vitamins like vitamin B12, niacin, riboflavin, thiamin, niacin and folate.

The 22 grams of protein are thanks to the nutritional yeast and the chickpea pasta that is called for in place ofregular semolina pasta.

• Calories:431
• Protein:27 grams

When the squash is roasted as it is here, it becomes sweeter, which offers a nice balance to the Moroccan spices in the dish. Lentil and chickpeas are the major protein providers here.

Peeling and chopping a butternut squash can be labor some so if you're running short on time, look for pre-cut squash. You'll typically find it in the refrigerated area of the produce section.

• Calories:396
• Protein:18 grams

There's so much to love about this dish. First, it's a one-pot recipe, which means you'll save tons of time on clean-up. The thing we love most, however, is that it's such a decadent andfilling Italian-inspired dish(think: sausage, squash, gnocchi and cheese) and it still comes in under 400 calories.

Plus, you're getting almost an entire cup of spinach per serving. This dish holds up well so keep it in the fridge for three to four days as you enjoy the leftovers.

• Calories:396
• Protein:19 grams

The cheese, broccoli and chicken trio is already a winner but this recipe incorporates butternut squash and couscous to help round out the meal as well.

What's great about this recipe is that you can easily make it vegetarian by adding in chickpeas or a white bean. Need it gluten-free? Swap out the couscous for brown rice instead.

• Calories:203
• Protein:18 grams

Most of us should be aiming to eat more protein at breakfast: July 2020 data from theUSDAshows that our first meal of the day tends to be higher in carbs and lacking in protein.

Because this delicious quiche can be made in advance, it使获得更多的蛋白质all that much easier. The recipe includes bacon but it also calls for an entire bag of fresh spinach and butternut squash, which provide nutritional balance. In fact, each serving is just around 200 calories and is loaded with nutrients.

• Calories:172
• Protein:16 grams

Sure, traditional chili is a hit on its own but why not give it a little nutritional boost by adding in butternut squash? The sweetness from the winter squash adds a nice flavor balance to the black beans, tomatoes and chili. Despite swapping out the meat, which chili is traditionally made with, and adding in the squash, this recipe still packs the protein with 16 grams per bowl.

• Calories:396
• Protein:19 grams

This one's a real winner. Plant-based? Check. Nutritious? Check. Delicious? Most definitely.

There is so much flavor pouring out of these enchiladas from the sweet and savory squash and black bean combo, to the spicy and creamy cashew crema drizzle. It's also just a reallywell-balanced dinnerwith a mix of healthy fats, complex carbs, fiber and protein.