Butternut Squash Raw Vegan Recipes for Fresh Healthy Meals

Butternut squash is a wonderfully versatile vegetable, known for its sweet, nutty flavor and smooth texture. While many people enjoy it roasted or cooked, did you know you can also enjoy butternut squash in its raw form?

Raw butternut squash lends itself beautifully to fresh, vibrant vegan dishes that are both nutritious and delicious. Whether you’re looking for refreshing salads, creamy dressings, or unique snacks, raw butternut squash can be transformed into exciting recipes that highlight its natural sweetness and crunch.

In this post, we’ll explore several raw vegan recipes featuring butternut squash, perfect for those seeking healthy, plant-based options without heat cooking. These recipes are simple, packed with nutrients, and ideal for anyone embracing a raw vegan lifestyle or just wanting to add more fresh produce to their diet.

Ready to discover how to make butternut squash a star ingredient in your raw vegan meals? Let’s dive right in!

Why You’ll Love This Recipe

Raw butternut squash recipes are a fantastic way to enjoy the natural texture and flavor of this fall favorite without losing any nutrients to heat. These dishes are:

• Refreshing and light: Perfect for warm days or as a palate cleanser.
• Nutritious: Packed with vitamins A and C, fiber, and antioxidants.
• Easy to prepare: No cooking required, just a bit of slicing, shredding, and mixing.
• Vegan and allergy-friendly: Great for those avoiding animal products and common allergens.
• Versatile: Use raw butternut squash in salads, dips, and even raw “pasta.”

Ingredients

• 1 medium butternut squash (about 2-3 pounds), peeled and shredded or spiralized
• 1 large carrot, peeled and julienned
• 1 small apple, thinly sliced (optional for sweetness)
• 1/4 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 2 tablespoons extra virgin olive oil or avocado oil
• 1 tablespoon maple syrup or agave nectar
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 1/4 cup raw pumpkin seeds (pepitas), toasted if desired
• 2 tablespoons tahini (for creamy dressing option)
• 1 small clove garlic, minced (optional)

Equipment

• Vegetable peeler (for peeling butternut squash and carrot)
• Box grater or spiralizer (to shred or spiralize squash)
• Mixing bowls
• Measuring spoons
• Sharp knife and cutting board
• Small whisk or fork (for mixing dressing)
• Serving platter or bowl

Instructions

1. Prepare the butternut squash: Using a vegetable peeler, peel the outer skin of the butternut squash. Cut off the top and bottom ends. Then, shred the squash using a box grater or spiralize it for a noodle-like texture.
2. Prepare other vegetables and fruits: Peel and julienne the carrot. Thinly slice the apple if using. Chop the parsley finely.
3. Make the dressing: In a small bowl, whisk together lemon juice, olive oil, maple syrup, sea salt, and black pepper. For a creamy dressing, add tahini and minced garlic, whisking until smooth.
4. Combine all ingredients: In a large mixing bowl, toss the shredded butternut squash, carrot, apple slices, and parsley.
5. Add the dressing: Pour the dressing over the vegetable mixture and toss gently until everything is evenly coated.
6. Top with pumpkin seeds: Sprinkle raw or toasted pumpkin seeds over the salad for added crunch and nutrition.
7. Chill or serve immediately: For best flavor, refrigerate the salad for 15-20 minutes before serving, or enjoy it fresh.

Tips & Variations

“To make your salad more filling, add some cooked quinoa or raw nuts like cashews. For a tropical twist, toss in diced mango or pineapple.”

• Swap the dressing: Try a ginger-lime vinaigrette or a raw almond butter sauce for different flavor profiles.
• Use spiralized butternut squash: Create a raw vegan “pasta” dish by tossing spiralized squash with tomato, basil, and a raw pesto sauce.
• Make a raw butternut squash hummus: Blend peeled raw squash with tahini, lemon juice, garlic, and cumin for a creamy dip.
• Try dehydrating: Thinly sliced butternut squash can be dehydrated for crunchy raw chips, perfect as a snack or salad topping.
• Storage: Keep any leftovers in an airtight container in the refrigerator for up to 2 days.

Nutrition Facts

*Percent Daily Values are based on a 2,000 calorie diet.

Serving Suggestions

This raw butternut squash salad or dish pairs wonderfully with light vegan mains or snacks. Here are a few ideas to enjoy it:

• Serve alongside a fresh green salad or raw wraps for a complete meal.
• Use as a crunchy topping for vegan sushi rolls or grain bowls.
• Enjoy with raw crackers or vegetable sticks for a healthy appetizer.
• Pair with a tangy dip like our Halibut Dip Recipe (vegan variations available) for a refreshing combo.
• Balance the meal with a protein-rich dish like those in our Lamb Tenderloin Recipes collection (for omnivores) or explore our Low Fodmap Appetizer Recipes for gentle digestion.

Raw Butternut Squash Vegan Recipes Listicle

Raw Butternut Squash Noodles with Avocado Pesto

Transform spiralized butternut squash into a creamy pasta alternative. Blend ripe avocado, fresh basil, lemon juice, garlic, and pine nuts to create a luscious pesto sauce.

Toss the noodles in the pesto and garnish with cherry tomatoes and hemp seeds for added texture.

Ingredients

• 2 cups spiralized butternut squash
• 1 ripe avocado
• 1 cup fresh basil leaves
• 2 tablespoons lemon juice
• 1 clove garlic
• 1/4 cup pine nuts
• Salt and pepper, to taste
• Cherry tomatoes and hemp seeds for garnish

Instructions

1. Blend avocado, basil, lemon juice, garlic, pine nuts, salt, and pepper until smooth.
2. Toss the spiralized butternut squash noodles with the avocado pesto sauce.
3. Garnish with cherry tomatoes and hemp seeds before serving.

Raw Butternut Squash and Apple Salad with Cinnamon Dressing

This fresh salad combines shredded butternut squash with sweet apples and crunchy walnuts, dressed in a warm cinnamon-spiced dressing. It’s perfect for a fall-inspired raw vegan snack or side.

Ingredients

• 2 cups shredded butternut squash
• 1 large apple, thinly sliced
• 1/4 cup chopped walnuts
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• 1/2 teaspoon ground cinnamon
• Pinch of salt

Instructions

1. Whisk lemon juice, maple syrup, cinnamon, and salt together to make the dressing.
2. Toss the butternut squash, apple slices, and walnuts in a bowl.
3. Drizzle the dressing over the salad and mix gently before serving.

Raw Butternut Squash Hummus

A creamy, nutrient-dense dip that uses raw butternut squash instead of cooked chickpeas. Perfect for veggies, crackers, or as a spread on raw wraps.

Ingredients

• 1 cup peeled and diced raw butternut squash
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 clove garlic
• 1/2 teaspoon ground cumin
• Salt to taste
• Water as needed for consistency

Instructions

1. Combine all ingredients in a food processor or blender.
2. Blend until smooth, adding water slowly to reach desired consistency.
3. Serve immediately or store in an airtight container in the refrigerator for up to 2 days.

Conclusion

Raw butternut squash is an incredible ingredient that brings freshness, crunch, and vibrant flavor to your vegan meals. Its versatility allows you to enjoy it in salads, dips, or even as a raw pasta alternative, making it a must-try for anyone interested in raw cuisine or simply looking to eat more wholesome, plant-based dishes.

These recipes not only celebrate the natural sweetness of butternut squash but also provide a nutrient-packed punch that supports overall health. Whether you’re new to raw vegan cooking or a seasoned pro, incorporating raw butternut squash dishes into your repertoire will add exciting new flavors and textures to your meals.

For more inspiration, don’t forget to check out our Low Fodmap Appetizer Recipes or our tasty Halibut Dip Recipe. And if you’re curious about hearty dishes to complement your light raw meals, explore our Lamb Tenderloin Recipes.

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