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10 Yummy Squash Recipes to Help Your Kid Grow

10 Yummy Squash Recipes to Help Your Kid Grow

Kids need to eat a well-balanced diet to grow healthy and tall, and squash is a seasonal veggie that’s packed with nutrients.

Kids need to eat a well-balanced diet to grow healthy and tall, and squash is a seasonal veggie that’s packed with nutrients. According to the Harvard School of Public Health, winter varieties of squash are rich in:
  • Carotenoids: beta carotene, lutein, zeaxanthin
  • Protein
  • Vitamin C
  • Vitamin B6
  • Fiber
  • Magnesium
  • Potassium
These delicious vegetables are plentiful in the winter, and provide a wide range of nutritional benefits for you, your little one, and the entire family. Squash also makes the perfect healthy ingredient to cook with during the winter because these varieties are heartier than their summer counterparts. That makes them ideal for cooking your favorite cold-weather comfort foods like soups and casseroles.If you’re in need of some fresh recipes for cooking these plentiful winter vegetables, you’re in the right place. Bookmark your favorites and pull them up when you need some new meal ideas for your family.

Winter Dinner Roast

This is one of the simplest ways to cook your favorite squash varieties; peel, cube, spread onto a pan and roast. This means it’s also one of the healthiest options because all you need is seasoning and olive oil. Take it one step further and cook your protein and squash together, adding flavor while reducing the amount of post-dinner dishes in your sink.Try it: One Pan Chicken and Squash Dinner

Loaded Acorn Squash

If your kids love loaded potatoes, this is going to be a winter squash staple in your home. Loaded acorn squash is not only delicious, it’s also a great “kitchen sink” meal—when you’re nearing the end of the week, toss all the random foods left into one delicious dish. Because it’s so versatile, you’ll never wear this recipe out either. Swap proteins, seasonings, and veggies, depending on what your family loves.Try it: Sausage and Apple Stuffed Acorn Squash

Butternut Squash Muffins

If your kids love muffins, don’t miss a chance to get them hooked on a healthier option: muffins made with butternut squash. Make a batch on Sunday and send one to school each day with lunch or heat them up after school for a warm, filling afternoon snack.Try it: Apple Butternut Squash Muffins

Butternut Squash Soup

This winter-time staple is creamy and delicious. Many recipes call for dairy-based ingredients like heavy whipping cream, but you can swap that out for coconut milk instead. To make this simple soup recipe even easier, roast the squash whole, rather than peeling and chopping it raw. Not only does this make the prep less complicated, but it adds undeniable flavor.Try it: Slow Cooker Butternut Squash Soup

Winter Squash Smoothie

We talked about the importance of adding veggies to your child’s smoothie in our recent post, Secrets to Make the Best Protein Shakes for Kids. This winter, pause on the spinach or kale and use roasted squash instead. Not only does roasted squash add to the the indulgent creamy texture of a tasty smoothie, but your child won’t even know they’re drinking it. Simply add squash, blend, and enjoy. Don’t forget to add one serving of Healthy Height Shake Mix for a boost of protein.Try it: Velvety Butternut Cinnamon Date Smoothie

Spaghetti Squash

Your little one will love watching this squash transform into a big ball of “spaghetti noodles.” Once roasted, your child can even help scrape the “noodles” out of the squash as you prep to toss them in your sauce of choice. If you’ve never cooked this type of squash, don’t worry about an arduous process. Simply cut the squash in half, drizzle it with olive oil and seasoning, and then bake at 400 degrees for 40 to 60 minutes, cut-side down.Try it: Instant Pot Tomato Basil Spaghetti Squash

Zucchini “Zoodles” Noodles

Like spaghetti squash, these zoodles are a fun alternative to regular spaghetti. Zucchini noodles also make it easy for you and your child eat the skin. According to Food Revolution, zucchini is full of antioxidants, along with anti-inflammatory vitamins, including A and C—but much of these good-for-you compounds are found in the skin that you might normally peel or eat around.Try it: Garlic Parmesan Zoodles (4 Ingredients, 10 Minutes)

Butternut Squash Lasagna

Few dishes are as comforting as this traditional warm winter meal. However, lasagna is rarely healthy, relying on ingredients like high-fat cheese and high-carb noodles. This winter, give your lasagna a facelift, swapping standard noodles for quinoa, brown rice or whole wheat noodles. Don’t stop there, balance the cheese out with a fresh, seasonal ingredient, butternut squash puree, adding to the creamy, indulgent texture.Try it: Oven Roasted Butternut Squash Lasagna With Chicken and Spinach

Winter Squash Casserole

These hearty vegetables hold well in casseroles, while lightening up what can often be a heavier meal. Because of their neutral flavor, you can also pair your squash with most ingredients, whether you want to make a tex-mex casserole (check out the recipe below!) or a post-Thanksgiving dish with turkey and sage.Try it: Butternut Squash Enchilada Casserole

Acorn Squash Dessert

Turn this common squash variety into dessert by adding a few fall favorites, like maple syrup, butter, macadamia nuts, pecans, cinnamon or nutmeg. All you have to do is dizzle the squash with your oil of choice (like coconut oil), rub it with the seasonings, and bake. Add your favorite toppings and dig in, just like you would with a big tub of ice cream.Try it: Maple Butter Roasted Acorn Squash With Pecans

Nutrition to Help Kids Grow - and Sleep!

Every year our team of Pediatricians at Schneider Children's Medical Center have 20,000 visits from children with issues relating to growth. Our doctors wanted to find a non-invasive way to help children grow and the nutrition in our shake mix is the result of their efforts. The nutrition in our shake mix was shown in a clinical study to promote growth in 6 months, as well as improve sleep patterns in kids who take at least 1 serving per day.

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