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A warm, homemade butternut squash soup garnished with seeds and rosemary.
StovetopComplexity

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 400F. Cut butternut squash in half length-wise, leaving the skin on. You can cup off the stem to make it easier to cut in half. Seed squash and puncture sides with a fork.
  2. 2Whisk together maple syrup, olive oil, minced garlic, salt, and pepper.
  3. 3Brush the flesh of the squash with the maple marinade mixture.
  4. 4On a lined baking sheet, pre-bake the squash (before stuffing) for 35 minutes, until the flesh is soft and easily pierced with a fork but not falling apart or mushy. If the neck of the squash is still a bit raw, cook an additional 5 min.
  5. 5While the squash is pre-baking, prepare your filling: Combine olive oil, diced onion, diced celery, salt, chili flakes, poultry seasoning, and black pepper in a large sauté pan over medium-high heat. Cook until glossy and softened, about 8 minutes.
  6. 6Then, add the ground sausage to the pan and break it up with a spatula. Cook the sausage until completely browned.
  7. 7Stir in fresh spinach.
  8. 8Cook until spinach is wilted, a few minutes, and then add ½ cup of shredded cheddar cheese, stirring to combine.
  9. 9Stuff each cavity of butternut squash with ¼ of the filling. Top with the remaining ½ cup shredded cheese. These should be overly full!
  10. 10Once stuffed, bake for an additional 15-20 min until cheese on top is slightly browned and melted.

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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