Pan-Fried Butternut Squash is a smart choice. Especially when thinking nutrition butternut squash makes sense over both regular and sweet potatoes. Try this recipe and see what you think.
Sometimes the simplest recipes really shine, and this Pan-Fried Butternut Squash featuring the traditional Garam Masala spice blend* has become one of my favorites. It is a super simple three ingredient recipe, that is very flexible in serving.
I’ve even served this Pan-Fried Butternut Squash with eggs for breakfast, in place of home fries!
*Garam Masala is a commonly used spice blend in India. It typically contains: cardamom, pepper, clove and cumin. Cinnamon, nutmeg and coriander are often also included in the blend. It is highly fragrant.
Why Chose Pan-fried Butternut Squash vs. Potatoes?
Potatoes are all well and good, and I do still eat them occasionally, but in the battle butternut squash vs potatoes, when you consider nutrition butternut squash just makes better sense.
- per 200 grams (roughly a serving) butternut squash has around 90 calories, while potatoes are considerably higher at about 155 calories (sweet potato is also higher)
- both are good sources of potassium, fiber, vitamins C and B-6, as well as magnesium
- butternut squash provides far more vitamin A
- 1 1/2 pounds butternut squash, peeled diced
- 2 tsp olive oil
- 1 tsp garam masala
- to taste sea salt
- Place oil in skillet over med-high heat.
- Once oil is hot add the butternut squash, toss and stir to coat in oil. Add the garam masala and a pinch or two of salt. Reduce heat to medium, cover and cook for 12 to 15 minutes*.
- Remove cover. Stir and continue to cook until the cubes are fork tender, but not mushy and edges have started to caramelize.
- Adjust salt to taste and serve.
*larger cubes take longer
Sarah says
I never tried butternut squash pan fried before. Great when not cooking for a large family.
J Kohlek says
We had this butternut squash for breakfast with eggs. Very satisfying change from potatoes.