Roasted Butternut Squash

Tanya Eisenwasser

Print Recipe

Roasted butternut squash with olive oil.

Prep 10 min

Cook 35 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 medium butternut squash (about 2 pounds), peeled and cubed
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• Black pepper (optional)
• Fresh thyme leaves (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Peel the butternut squash, remove the seeds, and cut into 1-inch cubes.
3. Toss the squash with olive oil, salt, and pepper if using.
4. Spread in a single layer on a baking sheet.
5. Roast for 30-35 minutes, stirring once halfway through, until golden and tender.
6. Sprinkle with fresh thyme if using. Serve immediately.

Tips & Substitutions

• Pre-cut squash saves time. Many grocery stores sell butternut squash already peeled and cubed.
• Spread in a single layer. Crowding causes steaming instead of roasting, so use two pans if needed.
• A drizzle of maple syrup in the last 10 minutes of roasting enhances the natural sweetness.
• Acorn or delicata squash work the same way at the same temperature. Delicata doesn't need peeling.
• Swap olive oil for butter if you tolerate dairy. It pairs especially well with butternut squash.

Why This Works

Butternut squash. Naturally low in histamine and generally well tolerated. Its natural sweetness means you can make a satisfying side without sauces or seasonings that could be problematic.

Olive oil. A fresh, unfermented fat commonly used in low histamine cooking. It adds richness and helps with caramelization.

Fresh thyme. Fresh herbs are generally well tolerated and add flavor without the concentrated compounds found in some dried spice blends. Individual tolerance may vary.

Freshness. Cooking fresh squash yourself is better than relying on pre-made or reheated versions. Freshness matters more than food lists when managing histamine intolerance.

Storage

Best served fresh from the oven. Leftovers can be refrigerated in an airtight container and eaten within 24 hours. Since this is a vegetable dish, histamine buildup is less of a concern than with protein dishes, but freshness is still ideal.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.