Healthnotes Index:

Roasted Cinnamon Squash

Roasted Cinnamon Squash: Main Image

Quick Facts

Servings: 6
This dish is one of our favorites to cook in the fall when we first see butternut squash in the markets. It takes time but is warm, nourishing, and so sweet, you could almost eat it for dessert! The toasted pumpkin seeds make a great snack on their own.


  • olive oil cooking spray
  • 3 1/4 lbs butternut squash
  • 2 Tbs ground cinnamon
  • 1/2 cup raw shelled pumpkin seeds (pepitas)
  • 1/4 tsp sea salt, optional
  • 1/8 tsp cayenne
  • 1/8 tsp allspice


  • Preheat the oven to 400°F. Spray a large, shallow baking pan with olive oil cooking spray.
  • Cut the squash in half and scoop out the soft interior and seeds.
  • Lay the squash pieces skin side up in the baking pan and roast for 20 to 25 minutes or until the flesh is softened enough to make it easy to peel the flesh from the shell.
  • Let the squash cool for 10 or 15 minutes, or until cool enough to handle. Peel off and discard the outer shell. Slice the squash into large chunks and arrange them in a single layer on the baking pan. Sprinkle with cinnamon. Roast for about 20 to 25 minutes or until the squash is very soft and glazed with the cinnamon.
  • Meanwhile, toast the seeds in a dry, nonstick skillet over medium heat for 2 to 3 minutes, shaking the pan, until lightly golden and puffed. Add the salt, if desired, cayenne, and allspice and stir to mix.
  • Serve the squash sprinkled with the seeds.
Recipe courtesy of The Pump Energy Food by Steve Kapelonis and Elena Kapelonis. Copyright © 2005 Steve Kapelonis and Elena Kapelonis. All Rights Reserved. Published by Hyperion. Available wherever books are sold.

Nutrition Facts

Calories 140
  Calories from Fat 11 (8%)
(2%)Total Fat 1g
(1%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
(0%)Cholesterol 0mg
(4%)Sodium 90mg
(26%)Potassium 926mg
Total Carbohydrate 33g
(25%)Dietary Fiber 6g
Sugars 5g
Sugar Alcohols 0g
(7%)Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2016 Healthnotes, Inc. All rights reserved.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.

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