Flavorful & Nutritious Butternut Squash and Kale: Your New Favorite Healthy Side Dish
Prepare to fall in love with a side dish that’s both incredibly healthy and undeniably delicious: our Butternut Squash and Kale recipe! This vibrant combination brings together the sweet, earthy notes of butternut squash with the robust, nutrient-packed goodness of fresh kale. Elevated by just the right touch of chili powder and garlic powder, this dish isn’t just a side; it’s a flavorful experience the entire family will adore. It’s simple, quick, and bursting with wholesome ingredients, making it an ideal addition to any meal, especially during the cozy fall season.
It’s no secret that butternut squash holds a special place in my heart, and probably in my kitchen too! My extensive collection of butternut squash recipes stands as a testament to this deep affection. From comforting Butternut Squash Pasta and gourmet Butternut Squash Ravioli to the simply delightful Cinnamon Roasted Butternut Squash, the possibilities are endless. Don’t forget the rich Butternut Squash Mushroom Pasta or the decadent Creamy Butternut Squash Alfredo with Maple Glazed Bacon. If there’s a creative way to incorporate butternut squash into a dish, you can bet I’m all in! This butternut squash and kale recipe perfectly showcases its versatility and delicious appeal.
Why This Butternut Squash and Kale Recipe is a Must-Try
This simple yet sophisticated dish isn’t just another recipe; it’s a culinary win for several compelling reasons:
- A Nutrient Powerhouse. If you’re looking to boost your daily intake of vitamins and minerals, this butternut squash and kale recipe is an excellent choice. Kale, often hailed as a superfood, is remarkably high in essential nutrients like Vitamin A, Vitamin C, and Vitamin K. Just one cup of raw kale contains a mere 33 calories, yet provides an impressive 3 grams of protein and 2.5 grams of fiber, aiding in digestion and satiety. Butternut squash complements this by offering a wealth of Vitamin A, Vitamin C, potassium, and fiber, making this side dish a true champion for your health. It’s a delicious and accessible way to incorporate more leafy greens and vibrant vegetables into your diet.
- Effortlessly Easy Side Dish. Don’t let the idea of preparing butternut squash intimidate you. While peeling and dicing the squash might be the most time-consuming step (and honestly, it’s the only part that takes more than a few minutes!), the rest of this recipe comes together incredibly fast. Once your squash is prepped, you’re just minutes away from a hot, fresh, and deeply satisfying side. Its straightforward nature makes it the perfect autumn side dish, ideal for busy weeknights or as an elegant addition to your holiday table.
- Unforgettable Flavor Profile. As a devoted fan of butternut squash, I can confidently say that its natural sweetness and creamy texture are perfectly balanced by the slightly bitter, earthy notes of kale. When you introduce the subtle warmth of chili powder and the aromatic depth of garlic powder, the dish transforms. These spices don’t overpower but rather enhance the natural flavors of the vegetables, creating a deeply savory, slightly sweet, and utterly delightful experience that will have everyone reaching for seconds. It’s a healthy dish that doesn’t compromise on taste!
Essential Ingredients for Your Butternut Squash and Kale Dish
Crafting this simple yet spectacular side dish requires just a handful of fresh, high-quality ingredients. Here’s a closer look at what you’ll need and why each component is crucial:
- Butternut Squash: The star of our dish! Aim for a squash that feels heavy for its size, indicating good moisture content. For this recipe, you’ll want to dice the butternut squash into small, uniform cubes, approximately 1/2 to 1 inch. Smaller pieces cook more quickly and evenly, ensuring a tender bite throughout the dish. Remember to peel the tough outer skin and scoop out the seeds and fibrous pulp before dicing.
- Kale: We recommend using curly kale for its texture and ability to hold up well when cooked. Before cooking, thoroughly wash the kale, remove the tough central stems (which can be fibrous and less pleasant to eat), and roughly chop the leaves. Proper preparation of kale, including a quick massage, is key to achieving a tender, delicious result.
- Olive Oil: A good quality olive oil is essential for sautéing both the butternut squash and kale. It not only helps cook the vegetables but also imparts a lovely, fruity flavor that complements the other ingredients beautifully. You’ll use it both for cooking and for massaging the kale.
- Unsalted Butter: Adding a touch of unsalted butter to the skillet when cooking the squash provides a rich, creamy base that enhances the sweetness of the squash and helps the spices adhere beautifully. If you’re looking for a vegan alternative, simply substitute with a plant-based butter or use a bit more olive oil.
- Chili Powder: This spice is your secret weapon for adding a wonderful depth of flavor without necessarily bringing intense heat. Chili powder provides a warm, earthy, and slightly smoky note that perfectly balances the sweetness of the butternut squash and the slight bitterness of the kale.
- Garlic Powder: A staple in savory cooking, garlic powder offers a delicious aromatic foundation. It pairs exceptionally well with chili powder, creating a savory and comforting flavor profile that permeates the entire dish. Fresh minced garlic can also be used for a more pungent flavor.
- Kosher Salt and Black Pepper: These fundamental seasonings are crucial for bringing out the best in our vegetables. Kosher salt provides a clean, mineral taste, while freshly ground black pepper adds a subtle kick. We’ll use them to season both the squash and the kale, ensuring every bite is perfectly seasoned.
Step-by-Step Guide to Crafting This Butternut Squash and Kale Perfection
Follow these simple steps to create a truly irresistible and healthy side dish:
- Cook the Butternut Squash to Tender Perfection. Begin by placing a large skillet over medium heat. Add the unsalted butter and allow it to melt completely, coating the bottom of the pan. Once melted, add your diced butternut squash pieces to the skillet. Season generously with the chili powder, garlic powder, half a teaspoon of kosher salt, and black pepper to taste. Toss to ensure the squash is evenly coated. Cook for 6-10 minutes, stirring occasionally, until the squash pieces are slightly tender when pierced with a fork but still hold their shape. The edges should start to caramelize slightly, developing a beautiful golden hue and deeper flavor.
- Prepare and Massage the Kale for Tenderness. While your butternut squash is happily cooking away, take this time to prepare your kale. In a large mixing bowl, combine the thoroughly washed and chopped kale leaves with a little drizzle of olive oil and the remaining half teaspoon of kosher salt. Now for the secret to tender, less bitter kale: using your clean hands, gently but firmly massage the kale leaves for about 1 minute. This simple technique breaks down the tough fibers in the kale, making it softer, more palatable, and easier to digest. You’ll notice the kale will become darker green and reduce significantly in volume.
- Combine and Finish the Dish. Once the butternut squash is tender, add the massaged kale directly to the skillet with the squash. Stir everything together gently. Cook for an additional 2-3 minutes, or until the kale has slightly wilted and brightened in color, but still retains a bit of its fresh texture. Be careful not to overcook the kale, as it can become soggy. Taste the finished dish and adjust seasonings (salt, pepper, or even a touch more chili powder) if needed. Serve your beautiful and healthy butternut squash and kale warm immediately!
Expert Tips for the Best Butternut Squash and Kale
While this sautéed butternut squash and kale is absolutely delightful on its own, its versatility is one of its greatest strengths. Here are some expert tips to elevate your dish and make the most of this fantastic recipe:
- Serving Suggestions & Culinary Versatility: Don’t limit this dish to just a simple side!
- Creative Fillings: Use it as a hearty, flavorful filling for quesadillas or as a gourmet addition to your favorite panini.
- Accompaniment: Serve it alongside crusty French bread for a light, satisfying meal, or pair it with roasted chicken, pork, or fish.
- Pasta Enhancer: Toss it into pasta for an instant vegetarian meal, or fold it into a creamy risotto for added texture and nutrition.
- Bowl Base: It makes an excellent base for a grain bowl, topped with your favorite protein and a drizzle of balsamic glaze.
- Breakfast/Brunch: Even consider it for brunch, perhaps served with a poached egg on top.
- The Magic of Massaging Kale: This step is non-negotiable for tender, palatable kale! After washing the kale and removing the tough stems, chop the leaves into bite-sized pieces. Place them in a large bowl, drizzle with a tablespoon of olive oil and a pinch of kosher salt. Using your hands, gently but firmly rub and squeeze the kale for about a minute. You’ll notice the leaves soften, turn a deeper green, and become much more tender. This process breaks down the cellular structure, reducing bitterness and improving texture. Even my husband, who isn’t usually a kale enthusiast, loves it when prepared this way!
- Butternut Squash Preparation Hacks: Preparing butternut squash can seem daunting, but it doesn’t have to be.
- Peeling: A sturdy vegetable peeler works wonders for removing the tough skin. For extra ease, you can microwave the whole squash for 1-2 minutes before peeling; this slightly softens the skin, making it easier to manage.
- Cutting: After peeling, cut off both ends. Stand the squash upright and carefully cut it in half lengthwise. Scoop out the seeds and stringy pulp with a spoon. Then, lay the halves flat, cut into thick slices, and finally dice those slices into uniform 1/2 to 1-inch cubes for even cooking.
- Flavor Enhancements & Variations:
- Sweetness Boost: For a touch more sweetness, a drizzle of maple syrup or honey during the last minute of cooking the squash can be delightful.
- Citrus Brightness: A squeeze of fresh lemon juice or a sprinkle of lemon zest at the end can brighten all the flavors.
- Nutty Crunch: Toasted pine nuts, chopped walnuts, or slivered almonds can add a wonderful textural contrast and nutty flavor.
- Cheese Please: A sprinkle of grated Parmesan cheese or crumbled goat cheese over the warm dish offers a creamy, savory finish.
- Heat Level: If you prefer more heat, add a pinch of red pepper flakes along with the chili powder.
Make Ahead, Storing, and Freezing
This dish is fantastic fresh, but it also holds up well as leftovers, making it great for meal prep:
- Storing Leftovers: Any leftover butternut squash and kale can be stored in an airtight container in the refrigerator for 3-4 days. It reheats beautifully in a skillet or microwave.
- Make Ahead Tip: You can prepare the butternut squash (peel and dice) a day or two in advance and store it in an airtight container in the fridge. You can also wash and chop the kale ahead of time, storing it unmassaged in a bag with a paper towel. This significantly cuts down on prep time when you’re ready to cook.
- Freezing: While technically you can freeze the leftovers in a freezer-safe bag, the texture of the kale might become a bit softer upon thawing. However, if you have a large batch and want to save it, it’s certainly an option! Just be aware of the slight change in texture. Honestly, though, this dish is so delicious, I doubt you’ll have any left to freeze!
Frequently Asked Questions (FAQs) About Butternut Squash and Kale
Cutting butternut squash can be tricky due to its firm skin. I recommend a method popularized by The Pioneer Woman for safety and ease. First, cut off the stem and the bottom end. Then, carefully peel the squash using a sturdy vegetable peeler. Once peeled, stand the squash upright on a cutting board and slice it in half lengthwise. Scoop out the seeds and stringy pulp. Lay the halves cut-side down, then slice them into planks. Stack a few planks and cut them into sticks, then finally dice the sticks into uniform 1/2 to 1-inch cubes. If you’re struggling, microwaving the whole squash for 1-2 minutes can slightly soften the skin, making it easier to handle. Always use a sharp knife and a stable cutting surface.
Absolutely, you can cook kale! In fact, cooking can mellow its slightly bitter flavor and make its nutrients more bioavailable. Kale is incredibly versatile and can be enjoyed both raw in salads (especially when massaged) and cooked. Sautéing, steaming, roasting, or even baking it into crispy kale chips are all popular and delicious methods. In this recipe, we quickly sauté it with butternut squash, which tenderizes it beautifully while maintaining its vibrant color and nutritional integrity.
The best way to prepare kale for this dish is to start by thoroughly washing the leaves under cold running water. Pat them dry or use a salad spinner. Next, remove the tough, fibrous stems – you can simply rip the leaves from the stem or cut them out with a knife. Discard the stems. Then, roughly chop the leaves into bite-sized pieces. Finally, and this is crucial for tender cooked kale, drizzle the chopped leaves with a small amount of olive oil and sprinkle with kosher salt. Using your hands, massage the leaves for about one minute. This physical action breaks down the tough cell walls, resulting in a much more delicate texture and less bitterness, which is particularly noticeable in cooked applications.
Yes, this recipe can easily be made vegan! The only non-vegan ingredient is unsalted butter. Simply substitute the butter with an equal amount of your favorite plant-based butter alternative or use an additional two tablespoons of olive oil for sautéing the butternut squash. The rest of the ingredients are naturally vegan-friendly, ensuring a delicious and healthy plant-based side dish.
While chili powder and garlic powder offer a fantastic flavor, feel free to experiment with other spices. Smoked paprika can add an extra layer of smoky depth. A pinch of ground cumin or coriander can bring an earthy, Middle Eastern flair. For a sweeter profile, a dash of cinnamon or nutmeg (especially if you’re leaning towards a roasted version) complements butternut squash beautifully. Fresh herbs like thyme or sage, added at the end, also provide a lovely aromatic finish.
Discover More Delicious Kale Recipes
If you’re now a fan of incorporating kale into your meals, explore these other fantastic recipes that celebrate this versatile green:
- Kale Pizza
- Homemade Kale Pesto
- Kale Pesto Pasta
- Refreshing Kale Salad with Balsamic Dressing
- Hearty Copycat Zuppa Toscana
Did you try this amazing butternut squash and kale recipe? I’d absolutely love to hear about your experience! Leave a star rating and review right here on the blog, or scroll down below the recipe card to share your thoughts. Your feedback helps other home cooks discover and enjoy these dishes too.
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Review
Butternut Squash and Kale
Ingredients
- 4 cups butternut squash – diced about 1/2-1 inch
- 1 bundle kale – stems removed and leaves roughly chopped
- 2 teaspoons olive oil
- 1 teaspoon kosher salt – divided
- 2 tablespoons unsalted butter
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon pepper
Instructions
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In a skillet over medium heat, melt the butter. Add the butternut squash. Season the squash with chili powder, garlic powder, ½ tsp kosher salt, and pepper. Cook for 6-10 minutes or until the squash is somewhat tender when pierced with a fork.
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In a large bowl combine the chopped kale, olive oil, and ½ tsp kosher salt. Using your hands, massage the kale for 1 minute.
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Add the kale to the butternut squash. Cook for 2-3 minutes or until the kale has wilted slightly. Taste, and season as you’d like. Serve warm!
Notes
Nutrition