Anti-Inflammatory Roasted Butternut Squash Cubes with Pecans
A warm, caramelized, nutrient-dense side dish made with butternut squash, toasted pecans, and anti-inflammatory spices. This easy oven-roasted recipe is naturally gluten-free, refined sugar-free, and perfect for a healthy Thanksgiving side dish, meal prep, or clean eating dinner plan.
🍽 Recipe Overview
Prep Time: 10 minutes
Cook Time: 30–35 minutes
Total Time: 40–45 minutes
Servings: 4–6
Diet: Gluten-free, Dairy-free, Anti-inflammatory, Heart-healthy
🛒 Ingredients
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4 cups butternut squash, peeled and cubed (about 1 large squash)
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2 tablespoons extra virgin olive oil (cold-pressed)
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½ teaspoon ground turmeric
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½ teaspoon ground cinnamon
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¼ teaspoon ground ginger
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½ teaspoon sea salt
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¼ teaspoon black pepper
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½ cup raw pecans, roughly chopped
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1 tablespoon pure maple syrup (optional, natural sweetener)
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1 teaspoon fresh thyme or rosemary (optional)
🔥 Instructions
1️⃣ Preheat
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2️⃣ Season the Squash
In a large bowl, toss butternut squash cubes with:
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Olive oil
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Turmeric
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Cinnamon
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Ginger
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Sea salt
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Black pepper
Mix well to coat evenly.
3️⃣ Roast
Spread squash in a single layer. Roast for 25–30 minutes, flipping halfway through, until golden brown and fork tender.
4️⃣ Add Pecans
During the last 5–7 minutes, sprinkle chopped pecans over the squash to toast lightly.
5️⃣ Finish
Drizzle with maple syrup (optional) and sprinkle fresh herbs before serving.
🌿 Why This Is Anti-Inflammatory
This healthy roasted vegetable recipe supports wellness because it contains:
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Butternut Squash – Rich in beta-carotene (vitamin A), antioxidants, and fiber
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Turmeric – Contains curcumin, known for reducing inflammation
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Extra Virgin Olive Oil – Heart-healthy monounsaturated fats
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Pecans – Anti-inflammatory omega-3 fats and polyphenols
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Ginger & Cinnamon – Natural inflammation-fighting spices
This makes it ideal for anti-inflammatory meal plans, gut health support, and immune-boosting diets.
🍴 Serving Suggestions
This versatile dish pairs well with:
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Grilled salmon (omega-3 rich dinner)
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Herb-roasted chicken
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Quinoa or wild rice bowls
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Thanksgiving turkey
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As a topping for arugula salad with goat cheese
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Inside grain-free meal prep containers
You can also use leftovers in:
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Breakfast hash
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Buddha bowls
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Fall-inspired wraps
🔄 Variations
🧄 Savory Garlic Version
Add 2 cloves minced garlic before roasting.
🌶 Spicy Anti-Inflammatory Version
Add ¼ teaspoon cayenne pepper for metabolism support.
🧀 Mediterranean Version
Add crumbled feta and pomegranate seeds after roasting.
🌱 Vegan Maple Dijon Glaze
Mix 1 tbsp Dijon mustard + 1 tbsp maple syrup and drizzle before serving.
🥗 Keto-Friendly Option
Skip maple syrup and increase pecans for healthy fats.
🥗 Nutrition Information (Approximate per serving)
Calories: 210
Carbohydrates: 24g
Fiber: 4g
Protein: 3g
Fat: 13g
Saturated Fat: 1.5g
Vitamin A: 250% DV
Vitamin C: 35% DV
Potassium: 15% DV
Rich in antioxidants, plant-based fiber, and healthy fats.
❓ Related Questions
1. Is butternut squash good for inflammation?
Yes. It contains beta-carotene and vitamin C, which help reduce oxidative stress.
2. Can I meal prep roasted squash?
Absolutely. Store in an airtight container for up to 4 days.
3. Can I freeze roasted butternut squash?
Yes, freeze for up to 2 months. Reheat in oven for best texture.
4. Is this recipe good for weight loss?
Yes, it’s nutrient-dense and high in fiber, which promotes fullness.
5. Can I air fry instead of roast?
Yes. Air fry at 375°F for 15–18 minutes, shaking halfway.
🧡 Final Thoughts
This anti-inflammatory roasted butternut squash with pecans is a perfect example of clean eating comfort food. It delivers powerful antioxidants, healthy fats, and immune-supporting nutrients while remaining simple and affordable.
