Butternut Squash Patties: A Delicious and Healthy Recipe

Butternut squash patties are a fantastic way to enjoy the flavors of fall in a simple, satisfying, and healthy dish. These patties are incredibly versatile, serving as a delightful appetizer, a tasty side dish, or even a light vegetarian main course. This recipe will guide you through making delicious butternut squash patties that are sure to become a family favorite. We’ll cover everything from selecting the perfect squash to achieving the ideal crispy exterior and fluffy interior. Prepare to embark on a culinary journey that celebrates the humble butternut squash in an exciting new way!

Why You’ll Love These Butternut Squash Patties

Before we dive into the recipe, let’s explore why these butternut squash patties are so amazing:

* **Flavorful and Nutritious:** Butternut squash is packed with vitamins, minerals, and antioxidants. Its naturally sweet and nutty flavor shines in these patties, making them a healthy and delicious choice.
* **Versatile:** As mentioned earlier, these patties can be enjoyed in various ways. Serve them as an appetizer with a dipping sauce, alongside a salad for lunch, or as a vegetarian burger alternative.
* **Easy to Make:** This recipe is straightforward and doesn’t require any fancy equipment or complicated techniques. With a few simple steps, you can create a batch of these delightful patties.
* **Kid-Friendly:** The slightly sweet flavor and fun shape of these patties often appeal to children, making them a great way to sneak in some extra vegetables into their diet.
* **Customizable:** Feel free to experiment with different spices, herbs, and add-ins to customize the flavor to your liking.

Ingredients You’ll Need

Here’s a list of the ingredients you’ll need to make these butternut squash patties:

* **1 medium butternut squash (about 2 pounds):** Look for a squash that feels heavy for its size and has a deep, uniform color. The neck should be firm and not overly bulbous.
* **1 tablespoon olive oil:** For roasting the squash.
* **1/2 teaspoon salt:** To enhance the flavor of the squash.
* **1/4 teaspoon black pepper:** For a touch of spice.
* **1/2 cup breadcrumbs (panko or regular):** Panko breadcrumbs will give the patties a crispier texture. Regular breadcrumbs work well too.
* **1/4 cup grated Parmesan cheese (optional):** Adds a savory and salty flavor. Can be omitted for a vegan version.
* **1/4 cup chopped fresh parsley:** For freshness and color. You can substitute with other herbs like sage, thyme, or rosemary.
* **1 egg (or flax egg for vegan):** Acts as a binder to hold the patties together. For a flax egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for 5 minutes to thicken.
* **2 tablespoons all-purpose flour (or gluten-free flour):** Helps to absorb excess moisture and bind the patties.
* **2 tablespoons olive oil (for cooking):** For pan-frying the patties.
* **Optional additions:** Toasted pumpkin seeds, chopped walnuts, caramelized onions, garlic powder, onion powder, red pepper flakes.

Equipment Needed

* **Baking sheet:** For roasting the squash.
* **Parchment paper (optional):** To prevent the squash from sticking to the baking sheet.
* **Large bowl:** For mixing the ingredients.
* **Potato masher or fork:** For mashing the cooked squash.
* **Measuring cups and spoons:** For accurate measurements.
* **Large skillet or frying pan:** For cooking the patties.
* **Spatula:** For flipping the patties.

Step-by-Step Instructions

Now, let’s get started with the recipe!

**Step 1: Prepare the Butternut Squash**

1. **Wash the squash:** Thoroughly wash the butternut squash under cold running water.
2. **Cut the squash:** Using a sharp knife, carefully cut off the top and bottom of the squash. Then, cut the squash in half lengthwise, from top to bottom.
3. **Remove the seeds:** Scoop out the seeds and stringy fibers from the center of each half using a spoon. You can save the seeds for roasting later.
4. **Roast the squash:** Place the squash halves cut-side up on a baking sheet lined with parchment paper (optional). Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper. Use your hands to rub the oil and seasonings evenly over the squash.
5. **Bake the squash:** Bake in a preheated oven at 400°F (200°C) for 40-50 minutes, or until the squash is tender and easily pierced with a fork. The cooking time may vary depending on the size of your squash.

**Step 2: Mash the Roasted Squash**

1. **Let the squash cool:** Once the squash is cooked, remove it from the oven and let it cool slightly until it’s cool enough to handle.
2. **Scoop out the flesh:** Using a spoon, scoop out the cooked squash flesh from the skin and transfer it to a large bowl.
3. **Mash the squash:** Use a potato masher or a fork to mash the squash until it’s smooth. You can leave some small chunks for added texture if you prefer.

**Step 3: Combine the Ingredients**

1. **Add the breadcrumbs:** Add the breadcrumbs, grated Parmesan cheese (if using), and chopped fresh parsley to the bowl with the mashed squash.
2. **Add the egg (or flax egg):** Add the egg (or flax egg) to the mixture. The egg acts as a binder, helping the patties hold together.
3. **Add the flour:** Add the all-purpose flour (or gluten-free flour) to the bowl. The flour helps to absorb excess moisture and bind the patties.
4. **Mix well:** Use a spoon or your hands to thoroughly mix all the ingredients together until they are well combined. The mixture should be slightly sticky but not too wet. If the mixture seems too wet, add a little more breadcrumbs or flour, one tablespoon at a time.
5. **Season to taste:** Taste the mixture and adjust the seasoning as needed. You may want to add more salt, pepper, or other spices to enhance the flavor.

**Step 4: Form the Patties**

1. **Shape the patties:** Take about 1/4 cup of the squash mixture and form it into a patty. The size and thickness of the patties are up to you. Aim for patties that are about 1/2 inch thick and 3 inches in diameter.
2. **Repeat:** Repeat the process with the remaining squash mixture, forming the rest of the patties. You should be able to make about 8-10 patties, depending on their size.
3. **Chill (optional):** For firmer patties, place the formed patties on a plate or baking sheet lined with parchment paper and refrigerate for at least 30 minutes before cooking. This will help them hold their shape better.

**Step 5: Cook the Patties**

1. **Heat the oil:** Heat 2 tablespoons of olive oil in a large skillet or frying pan over medium heat. Make sure the oil is hot before adding the patties.
2. **Cook the patties:** Carefully place the patties in the hot skillet, making sure not to overcrowd the pan. Cook for 3-4 minutes per side, or until the patties are golden brown and crispy on the outside and heated through on the inside.
3. **Flip carefully:** Use a spatula to carefully flip the patties to the other side. Be gentle to avoid breaking them.
4. **Remove from the pan:** Once the patties are cooked, remove them from the skillet and place them on a plate lined with paper towels to drain any excess oil.

**Step 6: Serve and Enjoy!**

1. **Serve immediately:** Serve the butternut squash patties immediately while they are still warm and crispy.
2. **Garnish (optional):** Garnish with fresh parsley, a dollop of sour cream or yogurt, or a sprinkle of toasted pumpkin seeds.
3. **Enjoy!** Savor the delicious flavors of these healthy and satisfying butternut squash patties.

Serving Suggestions

Here are some serving suggestions to help you enjoy your butternut squash patties:

* **Appetizer:** Serve the patties as an appetizer with a dipping sauce, such as ranch dressing, tzatziki sauce, or a spicy aioli.
* **Side dish:** Serve the patties as a side dish with a salad, roasted vegetables, or grilled chicken or fish.
* **Vegetarian main course:** Serve the patties as a vegetarian main course with a side of quinoa or rice and a vegetable stir-fry.
* **Burger alternative:** Use the patties as a vegetarian burger alternative. Serve them on a bun with your favorite toppings, such as lettuce, tomato, onion, and avocado.
* **With eggs:** Top with a fried or poached egg for a protein-packed breakfast or brunch.

Tips and Variations

Here are some tips and variations to help you customize the recipe to your liking:

* **Roast the squash in advance:** You can roast the butternut squash a day or two in advance and store it in the refrigerator until you’re ready to make the patties. This will save you time on the day you’re cooking.
* **Use pre-cut squash:** If you’re short on time, you can use pre-cut butternut squash from the grocery store.
* **Add different spices:** Experiment with different spices to customize the flavor of the patties. Some good options include garlic powder, onion powder, cumin, chili powder, and smoked paprika.
* **Add different herbs:** Try adding different fresh herbs to the mixture, such as sage, thyme, rosemary, or chives.
* **Add cheese:** Add different types of cheese to the mixture, such as cheddar, mozzarella, or goat cheese.
* **Make them spicy:** Add a pinch of red pepper flakes or a dash of hot sauce to the mixture for a spicy kick.
* **Add vegetables:** Incorporate other finely diced vegetables such as zucchini, carrots, or bell peppers.
* **Make them vegan:** To make the patties vegan, use a flax egg instead of a regular egg and omit the Parmesan cheese.
* **Bake the patties:** For a healthier option, you can bake the patties instead of pan-frying them. Preheat the oven to 375°F (190°C). Place the patties on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until they are golden brown and cooked through.
* **Air Fry the Patties:** Preheat your air fryer to 375°F (190°C). Spray the patties with cooking oil and air fry for 10-12 minutes, flipping halfway through, until golden brown and crispy.

Storage Instructions

* **Refrigerator:** Store leftover butternut squash patties in an airtight container in the refrigerator for up to 3-4 days.
* **Freezer:** For longer storage, you can freeze the patties. Place the cooked and cooled patties on a baking sheet lined with parchment paper and freeze them for 1-2 hours, or until they are solid. Then, transfer the frozen patties to a freezer-safe bag or container and store them in the freezer for up to 2-3 months. Thaw the patties in the refrigerator overnight before reheating.

Reheating Instructions

* **Skillet:** Reheat the patties in a skillet over medium heat for 5-7 minutes, or until they are heated through.
* **Oven:** Reheat the patties in a preheated oven at 350°F (175°C) for 10-15 minutes, or until they are heated through.
* **Microwave:** Reheat the patties in the microwave for 1-2 minutes, or until they are heated through. However, be aware that microwaving may make the patties less crispy.
* **Air Fryer:** Reheat in the air fryer at 350°F (175°C) for about 5 minutes for maximum crispness.

Nutritional Information (Approximate)

*Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.*

* Calories: 150-200 per patty
* Protein: 4-6 grams
* Fat: 8-12 grams
* Carbohydrates: 15-20 grams
* Fiber: 3-5 grams

Conclusion

Butternut squash patties are a delightful and healthy dish that’s perfect for any occasion. With their versatility and ease of preparation, these patties are sure to become a staple in your kitchen. Experiment with different flavors and serving suggestions to create your own unique version of this delicious recipe. Enjoy!