Butternut squash muffins

This recipe is adapted from Jamie Oliver’s and is really easy to make if you have a large food processor. It’s also a great way to get kids to eat more squash! It is especially important to buy organic butternut because you leave the skin on for this recipe.

The Science

According to a study in the International Food Research Journal, certain types of winter squash can provide an excellent source of beta-carotene. Butternut squash has an exceptionally high amount, and as the study reveals, cooking makes it more accessible for our bodies to absorb.

Photo credit: Nick Collins

The Recipe


Food processor (at least a 1.5 Qt. size)

Muffin pan


  • 1 pound butternut uncooked squash with skin on, cut into 1-inch cubes
  • 1 1/4 cups brown sugar (do not firmly pack)
  • 4 large eggs
  •  3/4 cups light cooking oil (e.g. rice bran, grape seed or olive oil)
  • 2 1/2 cups organic all-purpose white flour
  • 1 tsp. salt
  • 1tsp. ground cinnamon
  • 1 Tbsp. baking powder
  • 1 cup walnut halves or pieces
  • Cooking spray for muffin tin OR cupcake wrappers

Cooking Directions

  1. Preheat oven to 350 °F degrees. Butter or spray the sides of the muffin tin with cooking oil. Alternatively, you can line your muffin tin with cupcake wrappers.
  2. Spread walnuts onto a baking sheet and toast in the preheated oven for 5-7 minutes, stirring occasionally. Remove when walnuts begin to turn color or start to smell toasted.
  3. In a medium-sized bowl, whisk together dry ingredients: flour, salt, cinnamon and baking powder.
  4. Puree the squash in a food processor that holds at least 1.5 quarts until finely chopped. To the bowl of the food processor, add the brown sugar, eggs and olive oil, and puree until smooth.
  5. Add the toasted walnuts and the dry ingredients and pulse until just combined. Scrape down the sides with a spatula if necessary.
  6. Spoon mixture into the muffin tins and bake for 20-25 minutes.
  7. Cool on a wire rack and serve.


Banner Photo Credit: Food Photographer Jennifer Pallian; unsplash.com


Breakfast, Desserts, Thanksgiving Recipes
non-gmo, organic, vegetarian, antioxidants, antioxidant, environmentally friendly, sustainable, kid-friendly