Butternut Squash with Pumpkin Seeds and Cranberries Recipe

October has arrived! We’re ushering in autumn with a delicious butternut squash recipe.

You can also use half beets, half butternut squash.

Total time to prepare: 15 minutes. Serves 4. 


  • 1 lb. butternut squash, cut into 1/2-inch dice
  • 2 tsp. Dijon mustard
  • 1 tsp. balsamic vinegar
  • 2 Tbs. pomegranate juice or orange juice
  • 1/8 tsp. kosher salt
  • 2 Tbs. extra-virgin olive oil
  • 1/3 cup pumpkin seeds, toasted
  • 3 Tbs. dried cranberries


1. Steam the squash until tender, 3-5 minutes. Drain any water.

2. In a large bowl, whisk together the mustard, vinegar, juice, salt, and oil.

3. Toss the squash in the bowl with the dressing.

4. Sprinkle with the pumpkin seeds and cranberries.

Nutrition Information:

Per Serving (3/4 cup):

  • Calories: 190
  • Fat: 12 g
  • Saturated Fat: 2 g
  • Protein: 4 g
  • Carbs: 19 g
  • Fiber: 3 g
  • Sodium: 150 mg


Make sure to check out more of The Healthy Cook, Kate Sherwood’s delicious recipes!


9 Replies to “Butternut Squash with Pumpkin Seeds and Cranberries Recipe”

  1. I don’t understand why the recipe calls for pumpkin seeds, when the butternut squash itself will yield seeds that could just as well be used in the recipe. Based on my experience, I think the typical butternut squash likely would yield just about the 1/3 cup (+/-) of seeds called for in the recipe.

    1. From Kate Sherwood, our Healthy Cook: That’s a good idea! We call for pumpkin seeds because many people are not willing to clean, dry, and roast the butternut seeds. If you are, that’s wonderful.

      1. Thanks for the reply and for the response from Kate Sherwood. I enjoy at least reading of, and sometimes trying, all of the recipes by Ms. Sherwood in the Nutrition Action newsletter.

        Based on her response, I suggest explicitly including the option to use the squash seeds in the above recipe, either as the primary source of the seeds (with the pumpkin seeds as a recommended alternative – which would be my preference, as it would waste less edible food product), or vice versa.

  2. Winter squash season is just arriving here in New England. This segment of a dinner sounds good and is easy enough to shop for and then prepare, in addition to preparing the rest of the meal.

    Must question the ”Total time to prepare: 15 minutes” claim, however. It would take more than 15 minutes just to gather within reach at the work area all the ingredients and the utensils required, not even counting the peeling, cleaning and dicing of a 1-pound Butternut squash, before proceeding to cook.

    Thank you; I think 8-or-less ingredients (other than salt, pepper, water) for each segment of a meal, is the most that the vast majority of people preparing a meal at home will even consider.

    1. From Kate Sherwood, our Healthy Cook: Recipe times only include the prep and cooking time, but not the gathering of ingredients or equipment.

  3. This probably healthier than most recipes eaten by Americans but I would not consider this a healthy recipe. It is too full of sugar and salt. The squash and pomegranate or orange juice have lots of sugar as it is. The additional sugar in the dried cranberries puts it over the top. Lots of added sugar there. I hope the pumpkin seeds are unsalted for there is a lot of salt in the Dijon mustard and kosher salt is salt — sodium is sodium by any other name. I was so hoping for a recipe I could eat.

    1. From Kate Sherwood, our Healthy Cook: The recipe has about 5 grams of added sugar from the cranberries (4 grams) and juice (1 gram) per serving. You could leave out the cranberries and still have a delicious dish. The sodium is below our calorie to sodium ratio of 1 for healthy dishes. We call for kosher salt because it has less sodium per measured volume than table salt due to its larger crystal size.

    2. Regarding your concern about the added sodium as a result of the 1/8 teaspoon Kosher salt called for in the recipe, I am confident you would be under no legal liability if you omitted the Kosher salt when making the dish. [DISCLAIMER: I am not an attorney; I recommend taking the previous opinion with a grain of … um … with a grain of … Well, just take it for what it is.]

    3. You can cut the salt by 20% by just leaving out the added kosher salt (I never add salt as a separate ingredient in this kind of recipe). A chopped apple or thawed frozen raspberries substituted for the cranberries would reduce the added sugars.

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