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Butternut Squash Hummus Recipe (Paleo, Whole30)

If you’re looking for an easy and delicious Paleo and Whole30 compliant appetizer this roasted butternut squash hummus recipe is the perfect option. Gluten-free with no legumes, it makes a tasty, low carb, and healthy dip.

Styled close up of roasted butternut squash hummus in a bowl surround by fresh sliced vegetables

Traditional hummus, the centuries-old combination of chickpeas and tahini, is pretty much a standard today when it comes to a quick appetizer.

But, alas, chick peas are technically a legume.  They contain dreaded phytic acid (a supposed anti-nutrient that blocks the body’s absorption of key nutrients), which makes them a no-no for Paleo. What’s a caveman to do?

The answer: butternut squash hummus. I was buying this by the the gallons from a local market, but they suddenly stopped selling it.

I was forced to develop my own recipe, and I think it came out pretty tasty.

I’ve previously steamed the squash in this recipe in an effort to save time, but I have found that roasting it in the oven really brings out its sweetness and improves the overall flavor of this hummus.

Even if you’re not on a Whole30 or following a Paleo diet, I still think you’ll find this delightful dip a perfect snack.

Ingredients and Equipment

For this recipe you’ll need:

  • Butternut squash: about 3 cups of peeled and cubed butternut squash, or roughly a one pound whole squash. To save time, you can purchase the squash already peeled and pre-cut.
  • Tahini: tahini is simply ground sesame seeds. You’ll find it in the international section of the grocery store.
  • Roasted red peppers: you’ll need roughly 1/3 cup of drained and chopped roasted red peppers in water
  • Garlic: one clove of fresh garlic
  • Extra virgin olive oil: avocado oil also works
  • Apple cider vinegar
  • Lemon juice
  • Smoked paprika: I love the smoky flavor that smoked paprika adds, but regular sweet paprika works great too.
  • Sea salt or kosher salt
  • Garnish: chopped fresh parsley, roasted pepitas, and/or sesame seeds are all good options. If you are using a whole butternut squash, save and roast the squash seeds for the perfect topping.
Butternut squash hummus ingredients

For equipment you’ll need a food processor or high speed blender and a baking sheet.

How to Make Butternut Squash Hummus

Start by roasting the squash. Spread the cubed squash out on a lined baking sheet and drizzle a little olive oil on top.

Transfer the squash to a preheated 400°F oven and roast, tossing occasionally, until the squash is caramelized and very tender. This should take about 30-35 minutes.

Close up of roasted butternut squash on a sheet pan

Transfer the squash to a blender or food processor.

Add the roasted red peppers, tahini, apple cider vinegar, lemon juice, garlic clove, and sea salt.

Butternut squash hummus ingredients in a food processor

Blend everything for a few minutes on constant speed until smooth.

Blended butternut squash hummus in a food processor

Transfer the hummus to a bowl, cover, and refrigerate it for at least 30 minutes.

Garnish with some fresh parsley, toasted pepitas or squash seeds, paprika, and a drizzle of olive oil. before serving.

Serving Suggestions

This humus makes a great creamy dip for a variety of items like:

  • Sliced fresh vegetables: radishes, cucumbers, carrots, and bell peppers are some of my favorites
  • Plantain chips
  • Grain free crackers or tortilla chips

It also makes a nice spread on your favorite gluten free wrap or bread.

Roasted butternut squash hummus in a blue bowl

Storage

Store butternut squash hummus in an airtight container in the refrigerator for up to three days.

Give it a stir and allow it to come to room temperature before re-serving.

More Tasty Dip Recipes

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Butternut Squash Hummus

If you're looking for an easy and delicious Paleo and Whole30 compliant appetizer this roasted butternut squash hummus recipe is the perfect option. Gluten-free with no legumes, it makes a tasty, low carb, and healthy dip.
Course Appetizer
Cuisine gluten-free, Paleo, Whole30
Keyword butternut squash
Prep Time 15 minutes
Cook Time 35 minutes
Resting Time 30 minutes
Total Time 1 hour 20 minutes
Servings 6
Calories 144kcal

Ingredients

  • 3 cups butternut squash peeled and cubed
  • 1/4 cup extra virgin olive oil plus 1 tablespoon for roasting
  • 1/3 cup roasted red peppers drained and roughly chopped
  • 2 tablespoons tahini
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon fresh lemon juice
  • 1 clove garlic peeled
  • 1 teaspoon sea salt
  • 1/2 teaspoon smoked paprika

For Garnish

  • toasted pepitas or roasted squash seeds
  • fresh parsley chopped
  • extra virgin olive oil

Instructions

  • Preheat the oven to 400°F (200°C)
  • Line a baking sheet with parchment paper or a silicon mat. Scatter the squash out in an even layer and drizzle some olive oil over top of it. Transfer the baking sheet to the oven and roast the squash, tossing occasionally, until it is tender and lightly browned, about 30-35 minutes.
  • Remove the baking sheet from the oven and carefully transfer the squash to a food processor or high speed blender. Add in 1/4 cup of olive oil, the roasted red peppers, tahini, apple cider vinegar, lemon juice, garlic, salt, and smoked paprika. Blend on constant speed for 1-2 minutes until creamy and smooth.
  • Transfer the hummus to a bowl, cover, and refrigerate it for at least 30 minutes. Stir and garnish with parsley, pepitas, and a drizzle of olive oil before serving.
Tried this recipe?Mention @sophisticatedcaveman or tag #sophisticatedcaveman on Instagram!

Nutrition

Calories: 144kcal | Carbohydrates: 10g | Protein: 2g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 499mg | Potassium: 291mg | Fiber: 2g | Sugar: 2g | Vitamin A: 7567IU | Vitamin C: 20mg | Calcium: 46mg | Iron: 1mg

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Recipe Rating




Shelby

Wednesday 3rd of February 2021

How long would you say this stays good for? Planning to make tomorrow, thanks for the recipe!