Low-Calorie Recipes Low-Calorie Side Dish Recipes Low-Calorie Vegetable Side Dish Recipes Low-Calorie Squash Recipes Roasted Koginut Squash 5.0 (2) Add your rating & review Koginut squash is a unique squash hybrid that is smooth and silky like kabocha squash with the rich, sweet flavor of a butternut. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on March 28, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 5 mins Additional Time: 55 mins Total Time: 1 hr Servings: 4 Yield: 4 servings Nutrition Profile: Nut-Free Dairy-Free Healthy Immunity Low-Fat High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts What Does Koginut Squash Taste Like? Koginut squash is a hybrid of kabocha squash and butternut squash. It has a creamy and smooth texture when cooked, with a sweet buttery flavor. Its natural sweetness is enhanced when you roast it. The peel is also edible, making it incredibly easy to prepare. When preparing koginut squash, don't throw away the seeds! You can roast koginut squash seeds the same way you would roast butternut squash seeds, spaghetti squash seeds and pumpkin seeds. How Should I Serve Koginut Squash? Use koginut squash as a base for a grain bowl or slice into wedges and serve with a creamy yogurt sauce. Puree it into a soup, add it to a casserole, make risotto or stuff it with a sweet and savory filling. For a healthy and delicious side dish, make mashed koginut squash and serve it with your favorite main dish. Additional reporting by Jan Valdez Ingredients 1 koginut squash (2 1/4 to 2 1/2 pounds) 1 tablespoon extra-virgin olive oil ½ teaspoon salt ¼ teaspoon ground pepper 2 teaspoons pure maple syrup (Optional) Directions Preheat oven to 375°F. Cut squash in half lengthwise and remove seeds. Brush the cut sides with oil and sprinkle with salt and pepper. Place on a large rimmed baking sheet, flesh-side down. Bake the squash until tender, 45 to 55 minutes. Drizzle with maple syrup, if desired. Equipment Large rimmed baking sheet Originally appeared: EatingWell.com, January 2019; updated December 2022 Rate It Print Nutrition Facts (per serving) 122 Calories 4g Fat 21g Carbs 3g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1/4 squash Calories 122 % Daily Value * Total Carbohydrate 21g 8% Dietary Fiber 3g 11% Total Sugars 9g Protein 3g 6% Total Fat 4g 4% Saturated Fat 1g 3% Vitamin A 10507IU 210% Vitamin C 27mg 30% Sodium 291mg 13% Calcium 61mg 5% Iron 1mg 6% Magnesium 0mg 0% Potassium 898mg 19% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved