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November 9, 2022

Italian Sausage and Butternut Squash

by Doris Nicolas-Mir, MPH, RDN, LDN, CDCES

This quick recipe will quickly become a Fall favorite. The combination of spices and Italian sausage provides a nice kick balanced with the sweetness of the squash. To save time you can use fresh or frozen butternut squash that is already cubed. Pair this dish with a spinach salad for a colorful, balanced meal.

Prep Time

15 minutes

Cook Time

35 minutes

Makes 4 servings


Non-stick cooking spray

2 12-oz. packages butternut squash, cubed

1 small onion, diced

3 3-oz. links Italian chicken sausage, sliced, cooked

1 teaspoon olive oil

1/8 teaspoon dried sage

1 pinch cayenne pepper


  1. Preheat oven to 425-degree Fahrenheit. Spray a baking sheet with cooking spray.
  2. In a medium bowl, mix together the squash, onion, sausage, olive oil, sage and cayenne pepper.
  3. Spread the sausage and squash mixture evenly on the baking sheet and bake for 30-35 minutes or until the squash is tender.
  4. Enjoy!


Nutrition Information

Serving Size: 1 heaping cup

Calories: 214, Fat: 8g, Protein: 12g, Carbohydrates: 22g, Fiber: 4g, Sodium: 600mg

Adapted from:

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