Want Healthier Winter Meals? Here Are 10 Squash Varieties You Need to Try

Squash are classified as either winter or summer, depending on when they’re harvested and consumed—immature or fully developed.

Winter squash, like butternut and acorn, are eaten when fully mature and have hard rinds ideal for storage. Each variety offers unique colors, flavors, and nutrients.

Here are 10 healthy winter squash varieties to try:

1. Acorn Squash

Acorn squash has an acorn-like shape and ranges from white to dark green. Its yellow-orange flesh has a sweet, nutty flavor.

It’s rich in vitamin C, vitamin A, potassium, magnesium, and B vitamins, along with antioxidants like beta-carotene.

You can roast, bake, or steam it—even eat the skin when cooked.

2. Butternut Squash

A staple winter squash with sweet, nutty orange flesh packed with fiber, vitamin A, and vitamin C—just one cup offers over 100% of the daily vitamin A needs.

It also provides potassium, magnesium, and manganese.

Use it in soups, baked goods, or roast with cinnamon for a delicious fall dish.

3. Spaghetti Squash

Unique for its noodle-like texture when cooked, this squash is popular in low-carb diets.

It has just 10 grams of carbs per cup, along with fiber, vitamin C, and B vitamins.

Roast, scoop, and use it as a healthy pasta substitute.

4. Delicata Squash

With a sweet, pumpkin-like flavor and tender skin, delicata squash is easy to prep and eat—no peeling needed.

It’s low in calories but high in fiber and potassium, which helps regulate blood pressure.

Add roasted slices to grain bowls or salads.

5. Red Kuri Squash

This teardrop-shaped squash has a bold reddish-orange skin and sweet flesh full of vitamin A, vitamin C, and potassium.

Its skin becomes tender when cooked. Use it in soups, baked dishes, or roasted as a side.

6. Sweet Dumpling Squash

Apple-shaped with cream and green skin, sweet dumpling squash lives up to its name with a candy-like flavor.

It’s rich in antioxidants, including phenolic compounds and beta-carotene, supporting heart and immune health.

Stuff it with quinoa, feta, and cranberries for a festive side.

7. Musquée de Provence

This elegant French pumpkin features golden-brown skin and sweet orange flesh. It’s full of vitamin A, vitamin C, and antioxidants. Often sold in slices due to its large size, it’s best roasted or baked to enhance its flavor.