PF
A warm, homemade butternut squash soup garnished with seeds and rosemary.
Stovetop~60 minComplexity

Stuffed Butternut Squash Recipe

This Stuffed Butternut Squash delivers 21g protein and 463 calories per serving — a vegetable-forward dinner that scales to 8 servings. Quick stovetop prep means you can have roasted squash bases ready for multiple meals without extended cooking time. Best for meal prep days when you're building variety across different protein sources.

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Ingredients

8 servings
  • Squash, Butternut(907g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion(240g)
  • Celery(240g)
  • ½ tsp salt ($0.01)
  • Red pepper flakes(1g)
  • Poultry seasoning blend(3g)
  • ⅛ tsp freshly cracked black pepper ($0.01)
  • Italian Pork Sausage(454g)
  • Spinach(720g)
  • Cheddar Cheese(240g)
  • Maple syrup(30g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Garlic(240g)
  • ¼ tsp salt ($0.01)
  • ⅛ tsp freshly cracked black pepper ($0.01)

Instructions

  1. 1Preheat oven to 400°F. Cut the butternut squash in half lengthwise, leaving the skin on. Scoop out seeds and puncture the flesh several times with a fork. Brush the cut sides with a mixture of maple syrup, olive oil, minced garlic, salt, and pepper.
  2. 2Place squash halves cut-side up on a lined baking sheet and bake at 400°F for 35 minutes, until the flesh is soft and easily pierced with a fork but still holds its shape. If the thickest parts are still firm, bake an additional 5 minutes.
  3. 3While the squash bakes, heat olive oil in a large sauté pan over medium-high heat. Add diced onion, diced celery, red pepper flakes, poultry seasoning, salt, and pepper. Cook 8–10 minutes, stirring occasionally, until vegetables are softened and translucent.
  4. 4Add the Italian pork sausage to the pan, breaking it into small pieces with a spatula. Cook over medium-high heat for 8–10 minutes, stirring frequently, until the sausage is completely browned with no pink remaining.
  5. 5Stir in the fresh spinach and cook for 2–3 minutes over medium heat, stirring often, until the spinach is fully wilted.
  6. 6Remove the pan from heat and stir in half of the shredded cheddar cheese until fully combined.
  7. 7Remove the pre-baked squash from the oven. Divide the sausage-spinach filling evenly among the 4 squash cavities, filling each generously. Top each half with the remaining shredded cheddar cheese.
  8. 8Return the stuffed squash to the oven and bake at 400°F for 15–20 minutes until the cheese on top is melted and light golden brown. Divide evenly into 8 airtight containers while hot, portioning each stuffed squash half into 2 servings.

Nutrition — Per Serving

463

calories

21g

protein

28g

fat

Carbohydrates
36g
Saturated fat
11.2g
Sodium
622 mg
Dietary fiber
5.9g

8 servings per batch · ~388g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Stuffed Butternut Squash Recipe have per serving?

Each serving delivers 21g of protein and 463 calories with 28g fat and 36g carbs. The higher carbohydrate content makes this option better suited for post-workout meals or higher-carb diet days.

How long does Stuffed Butternut Squash Recipe take to prep?

This quick prep recipe batch-makes 8 servings on the stovetop, maximizing your meal prep efficiency by producing more than a week of dinner portions in one session. The high yield reduces per-meal cooking effort significantly.

Is Stuffed Butternut Squash Recipe good for muscle gain?

At 463 calories and 36g carbs per serving, this recipe pairs well with muscle gain phases where you need caloric surplus and carbohydrate support for training volume. The 21g protein per serving works best as part of a multi-meal daily protein strategy totaling 150-200g.

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