Why You Should Eat Squash This Fall (& 5 Recipes to Try!)

Fall is the perfect time to incorporate seasonal produce into your diet, and squash is a standout. This versatile vegetable offers a variety of health and weight-loss benefits, making it ideal for anyone, especially those on the GLP Elite™ program, to enjoy. Here are five reasons to try squash this fall, along with some delicious recipes to get you started.

It’s Packed with Nutrients (& Low in Calories)

Squash is packed with vitamins A and C, potassium, and fiber—all essential for a healthy, balanced diet. This supports your immune system, keeps your bones strong, and helps maintain healthy skin and vision. It’s also low in calories, so you can enjoy it without guilt.

Recipe Idea: Cozy Butternut Squash Soup

This comforting soup is like fall in a bowl—and perfect for chilly nights.

• Ingredients: 1 butternut squash (peeled and diced), 1 chopped onion, 2 minced garlic cloves, 4 cups low-sodium vegetable broth, cinnamon, and nutmeg.
• Directions: Sauté onions and garlic until fragrant, add squash and broth, and simmer until squash is soft. Blend until smooth and add a pinch of cinnamon and nutmeg.
• Servings: 8 servings of vegetables.

It’s High in Fiber

Fiber is key to feeling satisfied after meals, and squash is an excellent source. Fiber slows down digestion, keeping you feeling fuller for longer—an important factor in weight loss and appetite control.

Recipe Idea: Roasted Acorn Squash Salad

This salad is nutrient-packed, and with the fiber from the squash, it will leave you full and satisfied.

• Ingredients: 1 acorn squash, mixed greens, a handful of roasted pumpkin seeds, and a light balsamic vinaigrette.
• Directions: Slice and roast the acorn squash, then serve it over greens with pumpkin seeds and balsamic vinaigrette.
• Servings: 4 servings of vegetables.

It Has Antioxidants to Support Overall Health

Squash is full of antioxidants (like beta-carotene) that help protect your body against colds and illness. Antioxidants can also reduce inflammation, making squash an ideal addition to your diet for long-term health.

Recipe Idea: Spaghetti Squash Primavera

This low-carb, antioxidant-rich pasta swap is both comforting and nutritious—ideal for any weeknight meal.

• Ingredients: 1 spaghetti squash, diced bell peppers, cherry tomatoes, fresh basil, and a sprinkle of Parmesan.
• Directions: Roast the spaghetti squash, scrape it into “noodles,” and toss with sautéed veggies and fresh basil.
• Servings: 9 servings of vegetables.

It Contains Complex Carbs (For Steady Energy)

Squash contains complex carbohydrates that provide you with a steady stream of energy throughout the day. These types of carbs are especially helpful if you’re using GLP-1 medications, which work well with steady, balanced energy sources like squash, lean proteins, and beans.

Recipe Idea: Butternut Squash and Black Bean Tacos

These fiber-filled tacos will keep you energized and satisfied throughout the day.

• Ingredients: 1 roasted butternut squash, 1 can of black beans, whole-wheat tortillas, fresh cilantro, and a squeeze of lime.
• Directions: Layer roasted squash and black beans on whole-wheat tortillas, top with cilantro, and add a dash of lime juice.
• Servings: 6 servings of vegetables and 3 servings of complex carbs.

It Adds Flavor & Variety to Every Meal

Squash comes in so many varieties, each with its own flavor and texture. Butternut squash is slightly sweet and creamy, while spaghetti squash is perfect as a pasta substitute—the options are endless. Use it in soups, salads, casseroles, and even desserts to keep your meals exciting while still staying on track.

Recipe Idea: Spaghetti Squash Pad Thai

A delicious, Asian-inspired dish that’s low-carb, full of flavor, and perfect for any night of the week.

• Ingredients: 1 spaghetti squash, 1/2 cup shredded carrots, sliced green onions, 1 Tbsp peanut sauce, and crushed peanuts.
• Directions: Roast the spaghetti squash, shred it into “noodles,” and toss with carrots, green onions, and a light drizzle of peanut sauce. Top with a sprinkle of peanuts.
• Servings: 8 servings of vegetables and 1 serving of complex carbs.