Intimidated by cooking Kabocha Squash? It’s delicious and nutritious when prepared this simple way!
Hi friends! When I started this blog I intended on doing a “cooking basics” series where I show you a more general cooking technique or tip. I have to remind myself that not everyone reading this blog is a food blogger or expert in the kitchen. So it’s time to get the series started!
Today I thought I’d chat about how to handle Kabocha squash (a Japanese pumpkin). If you are new to Kabocha it’s similar to pumpkin or acorn squash, but even better because it’s even sweeter and has the perfect fluffy interior.
You guys, there is just something about it. You’ve got to get your hand on one! I was lucky enough to receive one in my CSA box so this organic beauty just showed up at my door.
This anti-inflammatory food is bursting with nutrition. It’s full of beta carotene, iron, vitamins A, C, fiber and some B vitamins. And it’s got 40 calories per cup AND less than half the carbs of most other squash (about 7 grams per cup).
So this basic cooking technique can be applied to any large squash really. Here we go.
One of the trickiest parts about large squash is cutting them. Honestly I am in fear at times that I am going to take that large knife and jam it straight into my body because most squash is hard to cut! Like really hard! So if you’re having trouble cutting it, try one of the tips below. We all want to keep our fingers, right?
Options and tips for cutting the Kabocha squash:
- Bake the squash for about 10 minutes, then remove to cut and finish roasting
- Microwave squash partially, for ~4-5 minutes, then proceed to cut into wedges and roast
- If possible, use a cleaver knife in a rocking motion
- If squash is too stubborn, bake it whole for about 1 hour (prick it a few times with a knife first to let steam release), then cut, remove seeds and season per recipe.
Once it’s all cut, toss it in some coconut oil. I love the flavor it brings to the squash and it can handle the high temperatures. Then season it with a little salt and Saigon Roasted Cinnamon (which is just more flavorful than regular cinnamon).
Did you know cinnamon is good for digestion? However on the negative side, the Saigon variety also has a compound in it called coumarin that can damage your liver if eaten in excess so no spoon-feeding yourself cups of cinnamon, ok?
Another great thing about kabocha is the skin is thin so when it’s actually edible when cooked! It’s full of fiber so you might want to start off with just a little so your tummy doesn’t throw a fit.
Just like any other squash you can add chopped kabocha to stews or puree into soups, baked goods or breakfast items like pancakes! I love it just like this though!
[Tweet “New to the Blog- Cooking Basics: Roasted Kabocha Squash with Cinnamon via @nutritiouseats”]
- 1 kabocha squash, cut in half lengthwise, seeds removed, then each half into 3 pieces lengthwise
- 2 Tablespoons virgin unrefined coconut oil
- salt
- Siagon roasted cinnamon (can substitute regular cinnamon)
- Preheat oven to 400 degrees. Line a baking sheet in foil. Start with the tip of your knifes in the center of the squash and cut in half lengthwise, using a rocking motion on the knife to get it through (don't try to yank out the knife though). If it won't go through, gently remove knife, rotate half and cut through the other side the same way. Push the halves apart with your hands. Using a spoon, scoop out the seeds and stringy flesh. Save seeds for roasting if desired. Cut each half into 3 wedges (lengthwise).
- Melt coconut oil in microwave, toss with squash wedges. Season lightly with salt, then sprinkle generously with cinnamon. Bake for 30-35 minutes or until fork tender and browned in places.
You can use any spices you want to season this squash with, or just basic salt and pepper. It's also good with a drizzle of maple syrup or brown sugar.
Options and tips for cutting the Kabocha squash:
-Bake the squash for about 10 minutes, then remove to cut and finish roasting-
-Microwave squash partially, for ~4-5 minutes, then proceed to cut into wedges and roast
-If possible, use a cleaver knife in a rocking motion
-If squash is too stubborn, bake it whole for about 1 hour (prick it a few times with a knife first to let steam release), then cut, remove seeds and season per recipe.
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I recently introduced myself to this DELICIOUSNESS and I AM SOOOOO GLAD I DID! OMFGGGG IT IS JUST SOOOOOO addictive and delicious, I cannot stop EATING IT when I roast it! Mmmmmm!
GiGi Eats recently posted..Britney Spears is Drenched!
I know!! It’s ridiculous how tasty it is! Now if they just had it in all my CSA boxes, I’d be one happy mama.
Just wanted to let you know there is no need to cut it at all. Just wash it and put it in the oven whole. at 350 for 1 hour or so., ,Then after it cools cut it in half and scoop out the seeds. And it totally eliminates the hard cutting process.
Pierce it first to prevent an explosion!
If you want to peel and cut up before cooking as in many dishes I use this for, like curry. I just put it in a big plastic bag and smash it on the ground, just enough to crack it. Then it’s easier to use a knife after, and a bit safer as well. Of course if you have wood floors, go outside and drop it hard on concrete. Sounds barbaric, but that’s how we do it in Asia where I grew up. Same for other hard shell foods like coconut! Saves on effort and time.
Now THIS sounds like a great idea!
This makes so much sense.
Super helpful idea!
Yum! I didn’t know that about saigon cinnamon, but I’ll remember not to eat it by the spoonful from now on
TriGirl recently posted..I’m Learning to Handle My Bike and it’s Not Pretty
Haha, there is danger everywhere!
There’s nothing better than roasted squash and cinnamon. Yum! I need to try Saigon Cinnamon. It’s one of my favorite flavors so I’m all about an extra boost!
Angela @ Happy Fit Mama recently posted..Boston Marathon Training {Week 3 & 4}
I agree, I have a hard time putting anything else on it!
(((sharing.)))
for my friends) series, too.
SUCH A GREAT AND NEEDED (for me
carla recently posted..Stop hacking life.
Thank you Carla!
yum! i love roasted squash!
Linz @ Itz Linz recently posted..SUPER Special LIMITED Love O’s FLASH Giveaway
Thanks Linz!
hands down my favorite squash!!
Brittany @ Delights and Delectables recently posted..WIAW and Love O’s Special Edition Giveaway!!
Oh my gosh, it’s so good!
YES! The basics to cooking really good food..is very important! Love it!
Kirtley @ The Gist of Fit recently posted..The Dangers of Giving Up Meat
Thanks Kirtley!
Ive never had kabocha! I need to try it!
Madeline @ Food Fitness and Family recently posted..A Glimpse at the 21 Day Fix
You totally do! They are harder to find though so when you do see them, grab one (or two or there)!
My garden experiment this year was to grow Kabocha squash. I harvested one yesterday. Thanks for the suggestions on how to cook it. I hope it tastes as good as everybody states!
I love how some of the simplest recipes are somehow the best – now I’m craving squash (which I don’t think I’ve ever said…)
Haha, thanks Deanna.
Knowing how to roast a squash should be an essential part to living!
Rebecca @ Strength and Sunshine recently posted..Wild Strawberry Protein Pancakes
Haha, I agree!
I’ve never tried a Kabocha squash but I keep hearing people rave about them so I’ll have to try.
Debbie @ Live from La Quinta recently posted..A Little Recap, A Little Marathon Planning, A Little Yoga
they really are the best squash. Hope you find one to try!
I also received this squash in my CSA box this week. I had never even heard of it before! This recipe was beyond delicious! ! Only one slight hiccup….it is VERY difficult to cut, as I spent a couple of hours in the ER this afternoon having stitches placed in my finger. But, that part aside, great recipe and loved this squash. Just be careful slicing!
Oh my gosh, how terrible! I’ve had a similar experience with a butternut squash. They can be dangerous!
Yum! I love Kabocha squash, and you are so right about the difficulty in cutting them. These things are treacherous! What a good idea to give the squash a brief parcook in the microwave prior to cutting. I will have to give that one a try, It makes perfect sense. Thanks!
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Love all the nutrient info. Thank you! …but then I gotta scratch my head to read the word “microwave” in the same post. Such nutrient loss in a microwave!
Trust me, people are way better off eating the squash versus not eating it even if they have to use the microwave! Although it isn’t a part of my method, it was simply a suggestion for those who just can’t get a knife through it.
for cutting hard i use a small hand saw . check your hardware and i am sure you will spot one. works much better and is so much safer.
I always cut squash by using a long, sharp knife and a rubber mallet designed for chopping ice. Place the knife in the squash where you want to cut it and hit it with the mallet until it goes through. Cuts cleanly and keeps your fingers away from the task.
Thanks for sharing Lois. And I got your separate email…you don’t need to sign up for emails just to leave a comment.
Can we leave out the oil?
It might be a little drier, but otherwise should be fine
Hi Jen! I actually poured a little broth in my roasting pan & the squash came out tender
This is a great recipe although I would disagree with discarding the seeds. Roasted squash seeds are delicious and nutritious! I sprinkle them on salads and snack on them in place of potato chips or pretzels. Recipes are easy to find online and they can be made sweet or savory.
I love kabocha squash so much! But I really doubt that it has only 40 calories a serving.
Made this tonight for my family with the kabocha squash we got from the pumpkin patch. It was excellent! Even my kids ate it. Thank you so much for the easy delicious simple recipe
Great, thanks for letting me know! Kabocha is such a yummy squash!
love this!!
Is it good with butter and brown sugar? Making this today for thanksgiving I hope it comes out good!
Mealnie, I just wanted to thank you for posting this about kabocha. I recently bought a few for table decorations for Thanksgiving along with some other small pumpkins. So I googled how to cook the kabocha & I found your article. I had no idea it was a Japanese pumpkin! I followed your recipe with the coconut oil, a little sea salt, Penzeys vietamese cinnamon, & fresh nutmeg. It came out so incredibly delicious. We all loved it. The kabocha is really very creamy tasting. I saved the seeds, some to roast & some to plant next spring. Figured it was worth a try to see if I could grow on my own. Also plan on trying to substitute it in my butternut squash soup recipe. Thanks again!!!!
Awesome Dorine! So glad to hear that and thank you for taking the time to leave me a comment. They really are delicious. I can’t find them where I am now, but we are moving soon to a bigger city and I will look for them there. Good luck growing them- definitely worth a try! Melanie
aside from me cutting them the wrong way, these taste delicious!!
Great, thanks for sharing!
I recommend using a saw to cut this squash. It is a lot easier than knives and safer too.
Save the seeds, rinse, toss with a little tamari, and bake them as you would pumpkin seeds! One of my FAVES.
I use it to make Spanish beans. Out of this world!! Thank you for the tips.
Thanks for all of your comments. Because of the person who spent the afternoon in the ER after trying to cut a kobocha and because of the person who said you could roast the entire squash in the oven without cutting, that is just whatI am going to do.
I am getting old and am having trouble opening jars and such so will not risk cutting that squash.
Thank you all.
I make this without all the cinnamon and oil and just make it plain, as it’s so flavorful as is — also the skin is the best part!