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14 Vegan Butternut Squash Snacks, Meals, Soups, and Sauces That Will Have You Swooning


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We love fall produce. From gorgeous orange pumpkins and sweet potatoes to juicy pears and apples, we can’t get enough of all of the amazing goodies farmer’s markets stock up during autumn. One of our all-time favorite fall vegetables has got to be butternut squash. Butternut squash is just one of the many varieties of winter squash, but there’s no denying that it’s one of the most popular out there. It’s soft and creamy, super versatile, and lends a beautiful color to whatever you add it to.

Nowadays, there are all sorts of recipes for butternut squash from the traditional creamy soup to butternut “steaks,” burgers, and curries. However, if you’re not a big fan of cooking or are simply looking for easier options that still allow you to enjoy butternut squash, don’t worry, there are also tons of products out there that use the winter squash creatively. From spaghetti noodles, pasta sauce, and risotto, to soups and chips, these 14 products will have you swooning from all of the delicious butternut flavor. Check ’em out for yourself!

  1. Alessi Butternut Squash and Kale Farro

    Want to include butternut squash on your holiday table but don’t necessarily have the time to make another dish? You may want to check out Alessi Butternut Squash and Kale Farro. This risotto-like dish is made with the ancient grain farro, butternut squash, sea salt, cane sugar, dehydrated onions, yeast extract, dehydrated kale, granulated garlic, celery powder, turmeric, parsley, and white pepper. Each dry serving (1/3 cup) is 170 calories and has seven grams of protein, four grams of fiber, and 20 percent of your daily vitamin A. This dish can be cooked up in 20 minutes. To try it out, you can get a pack of six seven-ounce pouches (four servings per pouch) for $26.75.


  2. Amy’s Organic Light in Sodium Butternut Squash Soup

    Butternut squash soup may just be the most popular way to consume this brightly-hued squash. While some brands look to sodium to provide the flavor in their soup, Amy’s Organic Light in Sodium Butternut Squash Soup lets the natural flavor of this vegetable shine in their product. Specifically, this soup is made with filtered water and the following organic ingredients: butternut squash, onions, cane sugar, wheat flour, high oleic safflower and/or sunflower oil, sea salt, garlic, spices, cracked black pepper, and extra virgin olive oil. Each serving of this soup (about half of the can or one cup) is 100 calories, has two grams of protein, two grams of fiber, and 290 milligrams of sodium (50 percent less than the brand’s original flavor). It is also non-GMO, low fat (two grams), and gluten-free. Reviewers are saying that this soup is nice and simple, has a touch of sweetness, pairs well with other dishes like mashed potatoes and stuffing, and is even healthy if you eat the whole can for two servings. To see how you like this soup, you can get a pack of 12, 14.1-ounce cans for about $42, that’s about $3.50 per can.


  3. Garden of Eatin’ Butternut Squash Chips

    Butternut squash is such a beloved fall flavor, you can even find it infused into snacks! Garden of Eatin’ Butternut Squash Corn Tortilla Chips are gluten-free, non-GMO and made with organic yellow corn, expeller pressed canola oil and/or safflower oil and/or sunflower oil, butternut squash, and seasoning (evaporated cane syrup, dextrose, salt, dehydrated onion, spices natural flavors, and beta carotene for color). Each one ounce serving (about 10 chips) is 130 calories, has two grams of protein, two grams of fiber, and 20 percent of your daily vitamin A. Reviewers are saying that these chips are good quality, made with wholesome ingredients, tasty, and nicely seasoned. To see how you feel about them, you can get a pack of 12, 7.5-ounce bags for about $40. That breaks down to a little over $3 per bag.


  4. Sprout Pouch: Apple, Banana, Butternut Squash

    Sprout Pouch: Apple, Banana, Butternut Squash is an organic, preservative-free, and BPA-free puréed pouch snack made with organic apples, organic bananas, organic butternut squash, organic mango, organic natural vanilla flavor, citric acid, and ascorbic acid (vitamin C). Reviewers are saying that this snack is wholesome, has a nice mix of fruits and veggies, is a good snack for both kids and adults, and is great for people on-the-go. To try them out, you can get a pack of five four-ounce pouches for $7.


  5. Mueller’s Hidden Veggie Spaghetti Pasta

    Why have regular wheat pasta when you can have nutritious pasta infused with vegetables like butternut squash? Mueller’s Hidden Veggie Spaghetti Pasta, for example, is made with semolina, dried sweet corn, dried carrot, dried squash, niacin, ferrous sulfate (iron), thiamin mononitrate, riboflavin, and folic acid. Each serving (two ounces) has a half serving of vegetables, 200 calories, seven grams of protein, two grams of fiber, and some essential vitamins. Reviewers are saying that this pasta tastes great, works with pretty much any sauce, stays firm, and holds up well even the next day. To see how you like it, you can get a pack of six 12-ounce boxes for $25.


  6. Dr McDougall's Organic Butternut Bisque

    Many butternut squash soups nowadays rely on heavy cream to achieve the velvety consistency soup lovers are accustomed to. There are other ways to do this, though. Dr. McDougall’s Organic Butternut Bisque, for example, is a gluten-free and vegan soup made with filtered water, organic vegetables (butternut squash, sweet potatoes, onion, garlic), organic cane sugar, organic rice flour, organic potato starch, sea salt, organic spice, and organic turmeric. Each serving of this soup is 120 calories, has two grams of protein, two grams of fiber, and has 121 percent of your daily vitamin A. Reviewers are saying that this soup has a tasty flavor without being overly salty, has a nice variety of vegetables, and is a nice non-dairy option to creamy butternut soup. To see if you feel the same about this product, you can get a pack of six 17.6-ounce boxes for $23.75.


  7. Stonybrook Butternut Squash Seed Oil

    Think the only good part about butternut squash is the flesh? Think again! You can also make unique goods using butternut squash seeds, like Stonybrook Butternut Squash Seed Oil. According to Stonybrook this olive oil alternative has a rich amber color and a toasted nutty flavor. It is made with 100 percent roasted butternut squash seeds and is recommended for use on roasted vegetables, for dipping bread, or anywhere else you would use olive oil. Reviewers are saying that this oil is “crazy good,” high quality, a lot more flavorful than olive oil, enhances the flavor of squash if you drizzle some on. You can get one 6.3-ounce bottle for $15.


  8. Manitou Butternut Squash Risotto

    Risotto is good any time of the year, but if you’re looking for a seasonal version, consider checking out Manitou Butternut Squash Risotto. This gluten-free, wheat-free, yeast-free rice dish is made with short grain Arborio rice, butternut squash, onion, and two percent or less of the following ingredients: canola oil, salt, spices, maple sugar, pumpkin powder, and orange peel. Each serving (1/4 cup) is 160 calories, has three grams of protein, one gram of fiber, and 50 percent of your daily vitamin A. To try this risotto, you can get a pack of six seven-ounce packages for about $40.


  9. Farmer's Market Butternut Squash

    Butternut squash has a slightly sweet flavor to it, so why muddy it up with too much salt? Farmer’s Market Butternut Squash keeps the natural flavor of this vibrant squash intact by not adding any other ingredients to their canned BPA-free product. By doing this they are able to offer a product that has 52 calories and zero milligrams of sodium! Reviewers are saying that this butternut squash is tasty, good quality, and very versatile. Reviewers have been using this squash to thicken soups and oatmeals, as a unique pasta addition, and for baked goods. You can get one 15-ounce can for about $8.


  10. Pacific Natural Foods Organic Creamy Butternut Squash Soup

    Pacific Natural Foods Organic Creamy Butternut Squash Soup is a dairy-free soup made with butternut purée, filtered water, soymilk, cane sugar, sea salt, expeller pressed canola oil, rice flour, natural flavor, onion powder, garlic powder, ginger, nutmeg, and cinnamon. Each serving of this soup (one cup) is 90 calories, has two grams of protein, three grams of fiber, and 50 percent of your daily vitamin A. Reviewers are saying that this soup is light but tasty, can be served hot or chilled, is creamy, and can be made more sweet with cinnamon or more savory with spices. To try this soup out, you can get a pack of two 32-ounce containers for about $11.75.


  11. Rossi Pasta Butternut Squash Pasta Sauce

    Butternut squash pasta sauces make it possible to add the sweet, tangy flavor of squash to any and all of your pasta creations. Rossi Pasta Butternut Squash Pasta Sauce is a no-frills sauce made with butternut squash, water, onion, sugar, carrot, brown sugar, celery, canola oil, garlic, apple, salt, nutmeg, and black pepper. Each 1/2 cup serving of this sauce is 80 calories, has one gram of fiber, and has 110 percent of your daily vitamin A, and 20 percent of your daily vitamin C. Reviewers are saying that this sauce is very unique and interesting, has a bold flavor, and is pretty wholesome. To try it out, you can get one 15.5-ounce jar for $8.


  12. Z Pasta Fall Zucchette Butternut Squash Pasta

    What could be more seasonally appropriate and festive than butternut squash pasta in the shape of pumpkins? We can’t think of anything! Z Pasta Zucchette Butternut Squash Pasta is a gluten-free pasta that acts as the perfect sauce catcher. Each serving of this pasta (1/7th of the package) is 200 calories, has seven grams of protein, two grams of fiber, and 20 percent of your daily vitamin A. To try this pasta out for yourself, you can get one 14-ounce package for about $12.


  13. Peter Rabbit Organics: Carrots, Squash, Apple

    Butternut squash may be included in a lot of baby purées because of it’s soft and tender consistency, but that doesn’t mean adults can’t enjoy these snacks too! For example, reviewers are saying that Peter Rabbit Organics: Carrot, Squash, and Apple is a wholesome snack and is a good on-the-go way to sneak veggies in for both children and adults. This BPA-free pouch incudes organic apples, organic carrot, organic squash, and organic lemon juice concentrate. Each pouch has 70 calories, one gram of protein, two grams of fiber, and 35 percent of your daily vitamin C intake. You can get a pack of 10, 4.4-ounce pouches for $15.


  14. Imagine Foods Organic Butternut Squash Soup

    Love butternut squash soup but can’t finish an entire can or box in one sitting? If this sounds like you, consider checking out Imagine Foods Organic Butternut Squash Soup. This dairy-free, gluten-free, non-GMO, and light-sodium soup is made with filtered water and the following organic ingredients: butternut squash, onions, rice syrup, expeller pressed canola oil and/or safflower oil and/or sunflower oil, rice flour, sea salt, and spices. Each one cup serving of this soup is 100 calories, has one gram of protein, and two grams of fiber. Reviewers are saying that this soup is very smooth, flavorful without being too spicy or salty, and light. You can get one 16-ounce resealable package for $4.

    Lead image source: Diana Taliun/Shutterstock


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0 comments on “14 Vegan Butternut Squash Snacks, Meals, Soups, and Sauces That Will Have You Swooning”

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Juwel Pirlo
9 Months Ago

Nada Ben


Reply
Laurie Reiz Altman
9 Months Ago

Disappointed. I was expecting to see real food recipes, not a post promoting packaged foods.


Reply
Cindy Young-West
9 Months Ago

That's a spaghetti squash. Butternut squash are dark green with yellow/orange streaks outside, pale yellow meat inside.


Reply
Terry Cobaugh
10 Nov 2016

Wrong

Cody Ticknor
9 Months Ago

Maurita Grace Olguin


Reply
Claudia Ravel
9 Months Ago

I just cut up a huge Halloween pumpkin. I cut some up in cubes and froze them, I cooked some and pureed it, I baked some in the oven. I have been eating pumpkin pretty much for breakfast, lunch and dinner, as soup, in my oatmeal, grated in salads, with peanut butter and dried dates for dessert, and I still got so much left. I think I might turn into a pumpkin.


Reply
Kelly Ward
9 Months Ago

I was hoping for recipes


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