Don't Toss Your Butternut Squash Skin

If you’ve been peeling your butternut squash before roasting it, you might want to reconsider. A viral TikTok trend has revived interest in eating the skin and it turns out, dietitians say that tough outer layer could be one of the most nutritious parts of the squash. From digestive support to better blood sugar control, there are some surprising perks to keeping the skin on your plate.

1. A Surprising Source of Antioxidants

Butternut squash skin is rich in powerful antioxidants like beta-carotene, lutein, and cryptoxanthin natural compounds that protect your cells from damage caused by oxidative stress. This type of stress, triggered by pollution, poor diet, and chronic inflammation, plays a role in the development of conditions like heart disease, type 2 diabetes, and some cancers.

Research shows that diets high in antioxidant-rich foods are associated with a reduced risk of chronic diseases and healthier aging. Yet most people still don’t consume enough daily making every extra source, like squash skin, a valuable one.

2. Naturally Balances Blood Sugar

Despite being a starchy vegetable, butternut squash can actually help stabilize blood sugar especially when you keep the skin. That’s because it contains complex carbohydrates paired with fiber, which slows digestion and prevents energy crashes.

• One cup of cooked butternut squash provides about 6.6 grams of fiber

• Keeping the peel adds even more insoluble fiber, promoting slower sugar absorption

Slower digestion helps maintain steady energy levels, which is especially important for women managing insulin resistance or blood sugar fluctuations related to PCOS or hormonal changes.

3. Supports Digestive Health and Gut Balance

That fiber isn’t just good for blood sugar it’s essential for a healthy gut. The skin of butternut squash offers insoluble fiber, which promotes regular bowel movements and helps prevent constipation. But it does even more behind the scenes.

Insoluble fiber acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome. These microbes play a role in everything from digestion to immunity and even mental health. When they break down fiber, they produce short-chain fatty acids, which help maintain a strong gut lining and reduce inflammation in the digestive tract.

According to the National Institutes of Health, a diverse, well-fed gut microbiome may also support better immune function and mood stability.

4. Immune-Boosting Nutrients, Naturally

Butternut squash especially when eaten with the skin delivers a powerful dose of immune-supporting vitamins. Just one serving can offer up to:

• 50% of your daily vitamin A needs

• 35-40% of your daily vitamin C needs

Vitamin A helps maintain the mucosal barriers in your lungs and digestive tract your first line of defense against germs. Meanwhile, vitamin C supports immune cell function and helps reduce inflammation during infections.

Especially during cold and flu season, adding more of these nutrients through whole foods can give your immune system the edge it needs.

5. An Easy Nutritional Upgrade to Everyday Meals

Keeping the skin on your squash doesn’t just save time it boosts the nutritional profile of your meals without drastically changing taste or texture.

Try these simple ideas:

• Roast wedges of butternut squash with the skin on as a side dish

• Puree roasted skin into soups, stews, or pasta sauces

• Dice it into salads or grain bowls for extra fiber and color

When to Skip the Skin

While safe and nutritious for most, butternut squash skin may not be ideal if you have digestive issues such as:

• Gastroparesis

• Irritable bowel syndrome (IBS)

• Inflammatory bowel diseases (IBD)

It may also feel tough or difficult to chew if not roasted thoroughly. If you have a sensitive stomach or prefer a smoother texture, blending the roasted skin into sauces or soups is a great alternative to still reap the benefits.

How to Prepare It Properly

For the best results:

• Choose a small to medium squash (these tend to have thinner, more tender skin)

• Scrub the peel to remove dirt or wax

• Slice, season, and roast at 400°F for 30–40 minutes, or until the skin is fork-tender

If you’re new to eating squash skin, start small try a few bites and see how your body responds.

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