Butternut squash is a winter squash, although it’s available year-round. It’s also the most popular winter squash, mainly for its sweet, slightly nutty flavor.
But that doesn’t mean cooking it is easy, especially given how tough and durable the skin is. If you have ever struggled to peel a butternut squash, you may wonder if it’s even worth the effort and if you can eat it instead.
Most people are able to safely eat the skin of butternut squash, Lauren Manaker, MS, RDN, LD, a Charleston-based registered dietitian, told Health. “The skin is edible and non-toxic. The issue is more about preferences, since it can be tough to eat.”
Butternut squash skin is definitely not palatable for everyone. Most people find it tough to eat, leathery, stringy, and difficult to rip apart or chew. It can also irritate some people with food sensitivities.
Butternut squash’s skin and flesh can cause an allergic reaction in some people. Although uncommon, some people develop contact dermatitis after coming into contact with squash. It’s still not clear which compound in squash is responsible for the reaction, but the allergy may be more common than most realize due to underreporting.
The skin of butternut squash is a source of fiber, which supports digestion and helps you feel full longer, according to Manaker. “Like the inside of the squash, it also contains antioxidants like beta-carotene, which converts to vitamin A,” she said. “[This] supports eye health and immune health.”
Additionally, the skin provides phenolic antioxidants, according to Janelle Bober, MS, RDN, a registered dietitian with Dietitian Live. “There are some studies that have shown the phenolic compounds present in many squashes help with antioxidant activity, especially compared to the flesh of the squash,” she said.
Bober said that leaving the skin on can also increase the amount of phytochemicals you get. These phytochemicals, along with fiber, slow carbohydrate absorption, so you have a more blunted glycemic load, while the antioxidants can help with inflammation and cell protection.
While butternut squash skin is technically safe to eat, most people don’t enjoy it.
“To me, butternut squash skin stays chewy or papery unless you roast wedges hard at 425 degrees Fahrenheit or pressure-cook halves first, and even then, the texture is still not my favorite,” Jessica Randhawa, chef and owner of The Forked Spoon, told Health.
The skin can also taste bitter, said Bober. However, long braising can soften and caramelize the skin, making it a little milder in taste, more palatable for most, and sweeter.
According to Randhawa, there are a number of drawbacks to eating the skin of butternut squash. These include:
- Causing skin irritation
- Being a possible allergen
- Having leathery-tasting skin
- Containing a chewy texture
- Having pesticide residue (if not organic)
- Causing digestive upset
- Being incompatible with some recipes (like a puree)
If you want to try butternut squash skin, Bober suggests scrubbing it well, oiling and generously salting the skin, and cutting it into smaller pieces to reduce its chewiness. “The top methods to cook the skin include high-heat roasting at around 425 degrees Fahrenheit. It’ll give you crisp edges [and] soften the skin and the flesh. It’ll be a little bit sweeter as well.”
If you don’t want to eat the skin but don’t want to peel it either, Brober suggests cooking the squash with the skin on, then cutting out or scooping out the flesh.
Other ways to cook butternut squash with the skin on include:
- Roasting and then mashing it
- Roasting and pureeing into a soup
- Pressure-cooking it to soften the texture
- Braising it slowly to tenderize the skin
- Sautéing thin slices so the skin cooks more quickly
- Slicing thin and replacing potatoes with butternut squash fries
- Saving the seeds and roasting them
“If you’re new to eating butternut squash skin, start with smaller pieces to see how you like it,” said Manaker. “It’s a great way to reduce food waste and maximize the nutritional value of your meal. Because groceries are so expensive these days, finding ways to stretch our grocery hauls is always a good thing—and learning how to enjoy butternut squash skin is one way to help do just that.”
Butternut squash is an extremely popular winter squash due to its sweet, nutty flavor. But peeling it can be annoying. Fortunately, the skin is edible and can be eaten when cooked properly. Plus, it offers health benefits, including boosting fiber and antioxidant intake.
The key to enjoying the skin is to start slow to ensure your body can tolerate it, and to cook it long and hard at a high temperature so that the skin becomes softer and easier to chew.
