Friday, September 20, 2013

Roasted Squash and Protein Sludge Bowl

I love squashes of all kinds and I am happy that we can purchase them all year long… but in my little corner of the world, we can buy locally grown in the Fall.

And they taste so much better! Kabochas (you may call them Buttercup), Acorns, Delicatas, Butternuts, and Spaghettis... love them ALL.

I like to have some every day and can make a meal of them… but I have learned that I do need to have some protein at every meal, too, not just carbs.  So I have had this tasty little concoction for dinner a few times lately and thought I would share it with you.

It is basically just some cut up squash, spritzed with EVOO and sprinkled with cinnamon, roasted in the oven and then topped with nut butter, hemp seeds, and a protein powder sludge.  Delicious.  Filling.  Good for you!  What could be better?

And my handy dandy little oil sprayer is the perfect tool for this job.

I have done it with kabocha squash, and with butternut squash, and later today I will be having some with acorn squash.  Think I may try it with chocolate protein powder, too.

Sept 2 Kabocha bowl 001

Roasted Squash and Protein Sludge Bowl
Makes 1 serving
  • Squash of your choice, enough for 1 meal size serving… this could be 1/2 acorn squash, 1/2 butternut squash or about 1/4 of a kabocha squash, about 2 cups
  • 1 tsp olive oil
  • sprinkle of cinnamon
  • 1 scoop vanilla protein powder
  • 2 Tbs almond milk
  • 1 Tbs almond butter
  • 1 Tbs hemp seeds
  1. Preheat your oven to 375° F.
  2. Wash the squash and then cut it into large chunks. You can remove the peel at this point if you will not eat it.
  3. Place squash pieces on roasting pan, cut side up. Spray them with olive oil and sprinkle liberally with cinnamon.
  4. Bake for 45 minutes or until soft.
  5. Meanwhile mix protein powder and milk in a small bowl or measure cup to make a sludge.
  6. Place the cooked squash pieces in a serving bowl. Drizzle the protein powder mixture over the top.  Spoon the almond butter over the top. Sprinkle the hemp seeds over everything.
  7. Serve warm.

Per serving.
Weight Watchers P+ = 10.
Calories 388; Protein 32g; Carbohydrate 39g; Fat 14g; Fibre 9g.

The N.I. will depend on the ingredients you select, of course, but this is my calculation for the kabocha squash and vanilla whey protein as illustrated.

You could certainly  make a smaller version for lunch, or use less nut butter if you like.  I hope you will get creative with your own bowl!

Sept 2 Roasted Kabocha 001
I like to roast a whole kabocha at a time; then I will have some already cooked for egg scrambles, and salads, and snacks.

Sept 16 sqiash dinner 002
This one was done with peeled butternut squash.

Are you a squash fan?  What is your favorite kind?


  1. LOVE kabocha!!! I do this all the time, but I roast mine in cocoa powder, cinnamon, and cayenne. Mexican squash?! ;)

  2. Yum! I would never have thought of a recipe like this, but it sounds REALLY good!

  3. Would you believe me if I told you I go through ~23 pounds of Spaghetti Squash in.... 3 days??!!! I AM CRAZY!! And a bottomless pit. I am obsessed with spaghetti squash, LOL - Clearly. The other squash I adore = butternut squash, however I don't make it nearly as much because it's SO HARD to prepare, lol! But I make TONS on Thanksgiving! CANNOT WAIT :)


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