Allergy Friendly Organic Foods and Recipes

Delicious Curried Butternut Squash and Caramelized Onions

*This post contains affiliate links

Do you like butternut squash? I love it! Last year I actually started eating this yummy fall fruit instead of just using it for fall decorating, and I am so glad I did! One day I got a whim to try it roasted in the oven with just some olive oil, garlic, onions and salt and pepper. It was sooo good, and that day the whole family became fans of butternut squash. We ended up having it for our Thanksgiving and Christmas meals too!

Quick and easy curried butternut squash and caramelized onions recipe gluten free vegan

Recently I made curried butternut squash with caramelized onions just using ingredients I threw together, and it was so good I decided to share it here on the blog! This “recipe” is really great for all the onion lovers out there! The sweetness of the squash and caramelized onions along with the warmth and spiciness from the curry is just delightful to the taste buds and so perfect for fall.

Quick and easy curried butternut squash gluten free vegan

I think a lot of people are intimidated by cooking and eating fall fruits and gourds, but they really are so tasty, nutritious, and perfect for holiday menus. The first time I made butternut squash I peeled it raw and it wasn’t very fun… but once I discovered the “microwave trick” I make squash quite often now!

Here is my super easy way to prepare squash: Poke several holes all through the squash (I make slits with a knife) and put it in microwave for eight minutes.

After the eight minutes, slice the butternut squash in thirds, cutting off the end and two thick slices toward the top. Then cut the end (with the seeds) lengthwise. *Careful—the squash will be very hot.

Microwave for another three minutes. This will soften the squash enough to allow it to be peeled and cut easily into cubes, but it will still need to be cooked on the stove top or oven. Some people scoop out the seeds, but to save time I simply just cut off the good fruit next to the seeds and discard the seeded ends.  *I have also roasted the butternut squash seeds just like pumpkin seeds and they are so good too!


As you can see, the squash is still firm and able to be cubed, but the skin will peel off easily. I use a knife and peel it like an apple. *The squash will be extremely hot after taking it out of the microwave so you will have to let it cool before peeling.

While the squash is cooling, slice a big onion. You can dice the onion if you prefer, but I really love big slices of onions for this recipe.

Here I used a yellow onion which is what I had on hand, but the best for this recipe is a huge sweet vidalia onion!

I always use my Calphalon 12 inch pan for sauteeing and caramelizing! I started investing in Calphalon years ago and it made a huge difference in my enjoyment of cooking, and meals actually tasted better. It is also extremely easy to clean!

Love my Calphalon cookware! Perfect for holiday meals!

Pour a generous amount of organic olive oil in a pan and heat it on low while  slicing the onions. Then add the onions to the pan and stir them around to coat them in the oil. Add 1 tsp of curry and sea salt and let the onions cook on low while preparing the squash.

Cut the squash into 1 inch chunks/cubes and add 1 heaping Tbs of curry and several liberal “shakes” of pink Himalayan sea salt. Stir gently to coat the squash in the spice mixture.

I have used plain curry on my squash and it is delicious, but I also use this Sri Lankan Curry which actually has some turmeric in it as well, so if you don’t have a traditional Indian spice mix, you can add 2 tsp of turmeric for extra flavor.

Add the butternut squash to the onions which should be starting to caramelize at this point (about 10 minutes). Drizzle a bit more olive oil on top and stir the onions and squash together.

delicious curried butternut squash with caramelized onions

Sprinkle a bit more sea salt and freshly ground pepper (to taste preference) and cook for 5-10 minutes or until squash is browning with a nice curried crust around the edges. As you can see here, some of my onions are a little more than caramelized, but I overcook a few  just because I like them that way!

Curried Butternut Squash and Caramelized onions quick and easy recipe

Place this delicious squash in your favorite bowl, let it cool and enjoy!

One medium butternut squash will serve two, but if I am alone at lunch I usually eat it all by my lonesome! I love eating curried butternut squash and caramelized onions as a meal, but it is also a wonderful side dish for roasted chicken. Overall it only takes about 25 minutes to make. Very easy. Very tasty. Very quick. Very healthy. Curried butternut squash and caramelized onions…it’s what for lunch (or dinner, or even breakfast)!

Curried butternut squash caramalized onions recipe Rae Dunn Thankful bowl

Have you tried butternut squash?  Let me know if you try this recipe and please share any good butternut squash recipes you have tried too!


Want more inspiring ideas?
Sign up for a weekly highlights newletter with all the latest posts!
Your email is always protected.

Order organic butternut squash seeds here:

Linking up with:

Thursday Favorite Things

Create Link Inspire

A Stroll Thru Life

Tuesdays At Our Home

Wow Us Weekdays

Whisk It Wednesday


Previous Post Next Post

You may also like


  • Reply Jann Olson

    I love both butternut squash and caramelized onions. YUM! Can’t wait to try this Amber. Thanks for sharing the recipe with SYC.

    October 5, 2017 at 3:30 am
    • Reply Amber Lyon Ferguson

      Jann I cannot get enough of this recipe! I am eating it for lunch tomorrow! Hope you like it too!

      October 6, 2017 at 2:31 am
  • Reply Jami

    Girl… you are speaking my language! I am heading to Costo TOMORROW to pick up some cubed butternut… that’s right… I’m THAT lazy… but I must try this recipe asap! It looks delish!

    October 10, 2017 at 3:44 am
    • Reply Amber Lyon Ferguson

      Oh I would buy the cubed if my stores carried it! Thanks for checking out my “Martha” post my friend!

      October 10, 2017 at 4:08 am
  • Reply Carrie @ Carrie's Home Cooking

    This looks amazing! You will be features tomorrow when the new Whisk It Wednesday link party starts! Thank you so much for sharing with us!

    October 31, 2017 at 11:27 pm
    • Reply Amber Lyon Ferguson

      Thank you so much Carrie! This is my first of many recipe posts here on the blog and I was a little insecure about it. You have encouraged me. Thank you so much!

      November 2, 2017 at 2:23 am

    Leave a Reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.