Quick Answer
Yes, you can use frozen butternut squash in place of fresh butternut squash in most recipes. Frozen butternut squash offers the convenience of not having to peel, seed, and cube a fresh squash. It also has a longer shelf life than fresh butternut squash. Most recipes specify using thawed frozen butternut squash, but you can use it frozen in some cases without thawing if the recipe calls for boiling, steaming, or roasting the squash. There are some minor differences in texture and flavor between fresh and frozen butternut squash but using frozen is an acceptable substitution in most recipes.
Benefits and Drawbacks of Using Frozen vs Fresh Butternut Squash
Here is an overview comparing the benefits and drawbacks of using frozen versus fresh butternut squash:
| Frozen Butternut Squash | Fresh Butternut Squash |
|---|---|
|
|
As you can see, the main advantages of using frozen butternut squash are the convenience, time-saving, and longer shelf life compared to fresh. The tradeoffs are slightly better flavor and texture with fresh. Overall, frozen works great for most cooking applications calling for butternut squash.
Frozen vs Fresh Butternut Squash Nutrition
Nutritionally, there is minimal difference between frozen versus fresh butternut squash. Here is a comparison of the nutrients in 1 cup of cubed, cooked frozen and fresh butternut squash (source: USDA):
| Nutrient | Frozen | Fresh |
|---|---|---|
| Calories | 82 | 82 |
| Carbs | 21g | 21g |
| Fiber | 3g | 3g |
| Protein | 2g | 2g |
| Vitamin A | 26230 IU | 28622 IU |
| Vitamin C | 19.5mg | 20.6mg |
| Potassium | 564mg | 582mg |
As you can see from the key nutrient comparison, frozen and fresh butternut squash are nearly identical nutritionally. Both are very high in vitamin A and a good source of vitamin C and potassium. The main nutritional benefits of butternut squash – the vitamins, minerals, antioxidants – are retained whether it is fresh or frozen.
How to Use Frozen Butternut Squash
Here are some tips for handling and preparing frozen butternut squash:
Thawing
Most recipes call for thawing frozen butternut squash before cooking. To thaw, place the frozen squash in the refrigerator overnight. You can also thaw in the microwave, using the defrost setting, checking and stirring every few minutes. Or, place the frozen squash in a colander and run cold water over it for about 10 minutes to thaw.
Using Frozen
For recipes that involve boiling, steaming, or roasting, you can often use frozen butternut squash without thawing first. The freezing process softens the cell structure of the squash, making it quicker to become tender when cooked. Add a few extra minutes to the recipe cooking time when using frozen and check for desired tenderness.
Avoid Refreezing
Once thawed, you should avoid refreezing butternut squash if possible as this can damage the cell structure and result in mushy squash with poorer texture. Cook or consume thawed squash within a few days.
Substitute Equal Quantities
You can substitute frozen butternut squash in a 1:1 ratio for fresh butternut squash measured in cups, tablespoons, or other volume measures. For example, if a recipe calls for 2 cups of fresh diced squash, use 2 cups frozen. The frozen squash will cook down to a similar quantity as fresh.
Adjust Liquid
Since frozen squash releases liquid as it thaws and cooks, you may need to reduce the amount of added liquid in a recipe by a few tablespoons. Taste dishes along the way and add small amounts of liquid as needed during cooking.
Dishes You Can Make with Frozen Butternut Squash
Here are some delicious recipes you can make using thawed frozen butternut squash:
- Butternut squash soup
- Butternut squash ravioli or gnocchi
- Butternut squash risotto
- Roasted butternut squash salad
- Butternut squash lasagna
- Butternut squash mac and cheese
- Butternut squash frittata or quiche
- Butternut squash puree or mash
- Butternut squash pancakes
- Roasted butternut squash tacos
- Maple butternut squash bread or muffins
Frozen butternut squash is great in any dish where the squash will be fully cooked, such as casseroles, baked goods, boiled/steamed dishes, soups, and pureed or mashed squash.
Tips for Freezing Fresh Butternut Squash
If you have extra fresh butternut squash, here are some tips for freezing it yourself:
- Wash the squash, then cut it in half lengthwise and scoop out the seeds and strings.
- Cut into 1-inch cubes, slices, or chunks.
- Blanch the squash for 2-3 minutes in boiling water or steam to soften slightly.
- Drain, cool, and pat dry.
- Spread in a single layer on a baking sheet.
- Freeze until solid, then transfer to airtight freezer bags or containers.
- Label with the date and use within 8-12 months.
Freezing butternut squash this way retains the fresh flavor and makes it easy to pull out just the amount you need from the freezer.
Conclusion
Frozen butternut squash provides a convenient shortcut to fresh with minimal differences in nutrition, taste, or cooking properties. It can be substituted in equal amounts for fresh butternut squash in most recipes, with a few tweaks like thawing and adjusting liquid as needed. Beyond the time-saving benefits, frozen butternut squash makes it possible to enjoy the flavor and nutritional benefits of this winter squash year-round. With a little strategic freezing of fresh squash when in season, you can always have frozen butternut squash ready to add to your favorite fall and winter comfort food recipes.