These butternut squash steaks are a delightful plant-based alternative to regular steak. Thick slices of squash are sliced to allow garlic butter to sink into every mouthful, then they’re roasted until caramelized and soft, with crispy, golden edges.
- Scoring the squash helps it cook faster and absorb up the garlic-butter combination.
- Butternut squash delivers vitamin A to maintain healthy vision and immunity.
- Fried sage is an easy garnish that will make these steaks seem fantastic.
When you’re searching for a dish to switch steak night with a vegetarian option, Garlic Butter Butternut Squash Steaks have got you covered. Antioxidant-rich butternut squash is “beefy” enough to be hearty and gratifying, and gets deliciously caramelized with roasting. The garlic butter provides a steakhouse vibe to this meal. Keep reading for our expert recommendations, including ingredient substitutes.
Tips from the EatingWell Test Kitchen
- These are the essential principles we discovered while designing and testing this dish in our Test Kitchen to make sure it works, tastes great and is beneficial for you too!
- You may substitute butternut squash with honeynut squash. And while we particularly appreciate the flavor of the sage in this dish, rosemary, oregano or thyme would also work well with the squash.
- Scoring the steaks causes them to cook more quickly and evenly, and also encourages the butter sauce to permeate into the nooks and crannies for optimum taste.
- To add a sweet citrus taste, you may integrate a dash of orange juice into the brown butter mixture.
- Butternut squash is done cooking when it is fork-tender and golden brown, with some charred pieces at the edges to accentuate its delightful, smokey taste.
Nutrition Notes
Butternut squash is filled with vitamins A and C for healthy vision and immunity. The potassium in butternut squash helps maintain your blood pressure, and the fiber will help fill you full and keep things flowing through—and out—your stomach. Butternut squash does not contain much protein, so serve it with a dollop of plain Greek yogurt and a bean salad—or with a thin cut of real steak.
Garlic is arguably best recognized for its potential to help reduce cholesterol. But this relative of onions (they’re in the same family of plants) is also related with decreasing blood pressure and controlling blood sugar. Regularly consuming garlic may also help your immune system and enhance your gastrointestinal health.
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Ingredients
- 2 tiny butternut squash (approximately 1½ pounds each)
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon salt, divided
- ¼ teaspoon ground nutmeg
- ¼ cup unsalted butter, cubed
- 3 big cloves garlic, finely sliced (1½ teaspoons)
- 4 big fresh sage leaves
- Lemon wedges, for serving (optional)
Directions
step1
Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper.
step2
Trim stems off 2 butternut squash; cut each squash crosswise at base of neck to separate the bulb and neck. Cut each neck piece lengthwise into 2 (¾-inch-thick) steaks (4 steaks total). Peel the sides of the squash steaks with a vegetable peeler. (Reserve the bulbs and cut sides for later use.) Score each steak ⅛-inch deep in a crosshatch pattern. Place the steaks scored-sides up on the prepared baking sheet.
step3
Combine 1 tablespoon oil, ¼ teaspoon salt and ¼ teaspoon nutmeg together in a small heatproof dish; brush both sides of the steaks with the oil mixture. Reserve the bowl. Flip the steaks so the crosshatch-side is facing down. Roast, rotating halfway through, until fork-tender, approximately 30 minutes.
step4
Meanwhile, combine cubed butter and the remaining ¼ teaspoon salt in a small saucepan over medium-high heat; bring to a brisk boil. Add sliced garlic and 4 sage leaves; simmer, stirring frequently, until the butter starts to brown and the garlic is slightly golden, approximately 2 minutes. Transfer to the designated bowl.
step5
Remove the steaks from the oven and brush with garlic butter. Transfer to a dish; spread the remaining garlic butter mixture over the steaks. Garnish with the fried sage leaves. Serve with lemon slices, if preferred.
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Nutrition Facts (per serving)
| Calories | 222 |
| Fat | 15g |
| Carbs | 23g |
| Protein | 2g |
Frequently Asked Questions
After dealing with garlic, what’s a simple method to remove fingers of the smell?
Here are a few basic techniques to try: Rub your hands over stainless steel or over a freshly sliced lemon or lime. Alternatively, massage your hands with a natural hand scrub prepared from baking soda and water.
What should I know about picking the finest butternut squash?
To identify the best little butternut squashes for this dish, employ all your sensory detective skills: look for a long, slender neck and a tiny bulb. The coloration should be matte (not shiny) and a deep brown or beige, with no obvious imperfections. There should be a dried, brown stem connected. Feel the squash. It should be hard. Lift it: It should be weighty for its size. And listen to it: When tapped, it should sound hollow. If you cut open a squash and find it dry and stringy, preserve that one for a soup or purée.
What should I do with the butternut squash bulb that I won’t be using in this recipe?
There are various ways to use it. You may split it in half, seed it, fill it and bake it, or roast and mash it. You may slice it thinly to create fries in your air fryer. Cube it and add to casseroles or stews, or use it as a filling for filled pastas, such as ravioli and gnocchi. Additionally, you may roast and purée it for use in soups and baked products.
How should I keep and reheat leftovers?
Allow the squash to cool fully before transferring it to airtight containers. You may preserve it in the refrigerator for up to 4 days. To reheat, cook it in a pan with a little oil over medium heat, or heat it in the microwave in 1-minute intervals.
What should I serve with Garlic-Butter Butternut Squash Steaks?
For a hearty supper, combine butternut squash slices with fish fillets, grilled chicken, or your favorite grain or pasta. Great alternatives include a cherry, wild rice, and quinoa salad, or whole-wheat couscous with Parmesan cheese and peas. You may also eat it with other veggies, such as creamy pre-made mashed potatoes, sautéed Brussels sprouts, or quick and simple green beans.