16 Types of Squash You Need to Know (& How to Enjoy Them)

As the seasons shift and cozy aromas fill the kitchen, squash takes center stage as colorful, nutrient-dense, and deeply grounding. These humble gourds are full of fiber, antioxidants, vitamin C, and beta-carotene, a true gift for immune health and glowing skin. Whether you’re roasting, stuffing, pureeing, or spiralizing, each squash variety has its own personality and culinary magic.

Let’s explore 16 types of squash. Plus my favorite simple, delicious Vegan Butternut Squash Soup recipe to warm your spirit.

(16 Squash Photo Credit: Andrew Bui, Food Styling: Jessie YuChen)

Summer & Transitional Squash

1. Zucchini
Flavor: Mild, tender, and endlessly adaptable.
How to use: Grill with olive oil and herbs, spiralize into “zoodles,” or bake into breads and muffins. For a quick side, sauté zucchini ribbons with garlic, lemon, and basil.

2. Yellow Crookneck

Flavor: Sweet and buttery.
How to use: Roast with smoked paprika and sea salt for caramelized edges, or dice into summer succotash with corn and bell peppers.

3. Pattypan (Scallop) Squash
Flavor: Lightly nutty and tender.
How to use: Slice and sauté with shallots, or roast whole. Try stuffing mini pattypans with quinoa, lentils, and a drizzle of tahini.

4. Tromboncino
Flavor: Subtly sweet with a firm texture.
How to use: Slice young tromboncino into stir-fries or grill into ribbons (similar to zucchini). When mature, it’s perfect for roasting like a winter squash (similar to butternut).

Winter Squash Varieties

5. Acorn Squash
Flavor: Nutty and slightly sweet.
How to use: Halve, scoop out seeds, and roast with maple syrup and cinnamon. For a meal, stuff with wild rice, cranberries, and walnuts.

6. White Acorn Squash
Flavor: Similar to acorn but a little milder.
How to use: Roast with rosemary and garlic, then mash for a creamy side dish.

7. Butternut Squash
Flavor: Sweet, buttery, and smooth.
How to use: The golden star of soups, curries, and risottos. Use in baking (like muffins or pancakes) for extra moisture and nutrients.

*See below for the featured Vegan Butternut Squash Soup recipe!

8. Honeynut Squash

Flavor: Deeply sweet, nutty, and caramel-like.
How to use: Roast halves face-down until tender, then drizzle with maple syrup and toasted pecans.

9. Delicata Squash
Flavor: Rich and slightly honeyed.
How to use: Slice into rings — skin and all — and roast until golden. Perfect on salads or grain bowls with tahini dressing.

10. Sweet Dumpling Squash
Flavor: Dessert-sweet and creamy.
How to use: Bake whole or stuffed with apples, cinnamon, and quinoa for a cozy fall dessert.

11. Carnival Squash
Flavor: Mild, buttery, and slightly nutty.
How to use: Roast in cubes and toss with kale and cranberries for a colorful fall salad.

12. Kabocha (Green or Red)

Flavor: Dense and sweet, like a cross between pumpkin and sweet potato.
How to use: Use in Thai curries, tempura, or blend into creamy soup with coconut milk.

13. Buttercup Squash
Flavor: Rich and earthy.
How to use: Roast and mash with a touch of vegan butter and sea salt. Perfect for vegan shepherd’s pie topping (instead of russet potatoes).

14. Hubbard Squash
Flavor: Extra sweet and hearty.
How to use: Roast large wedges for meal prep — it’s wonderful pureed in soups or used as pumpkin substitute in pies.

15. Turban Squash
Flavor: Mild, nutty, slightly dry.
How to use: Use as a showpiece for holiday meals — hollow and stuff with lentil-mushroom filling.

16. Sugar Pumpkin (Pie Pumpkin)
Flavor: Sweet, velvety, and classic.
How to use: Roast and puree for pies, muffins, or lattes — or make homemade pumpkin purée for soups and smoothies.

Recipe: Creamy Butternut Squash Soup

Serves: 4–6 | Prep Time: 10 min | Cook Time: 35–50 min

Ingredients

• 1 large butternut squash, peeled and cubed

• 1 yellow onion, diced

• 3 garlic cloves, minced

• 1 tbsp olive oil (or coconut oil) (optional — I’ve made it without)

• 3 cups vegetable broth

• 1 cup unsweetened coconut milk or coconut cream

• 1–3 tbsp fresh sage (I go heavy on the herbs)

  

• 1–3 tbsp fresh thyme (I go heavy on the herbs)

• 3–4 sprigs of fresh rosemary

• 1 tsp smoked paprika

• 1 tsp ground cinnamon

• Sea salt & pepper to taste

• Optional: roasted pumpkin seeds, coconut yogurt swirl, or fresh thyme for garnish

Instructions

1. Roast the squash:
Toss cubed squash with olive oil, salt, and pepper. Roast at 400°F for 30–45 minutes, until golden and tender. It will depend on the firmness of your squash. (I often make it without the olive oil and toss it with a little water instead, baking it in a stone-covered baking dish lined with parchment paper.)

2. Sauté the aromatics:
In a large pot, heat olive oil — or use just a tish of water instead of oil. Sauté the onion for about 5 minutes until translucent. Add garlic, sage, thyme, rosemary, paprika, and cinnamon. Cook until fragrant.

3. Stir in:
Add the roasted squash and vegetable broth to the pot, then stir in the coconut milk. Simmer gently for about 5 minutes.

4. Blend:

Use an immersion blender (or transfer to a high-speed blender; I use my Vitamix blender) and blend until creamy. Adjust seasoning to taste with salt and pepper. (Remove the stems of the rosemary sprigs before blending, but can keep the leaves.)

5. Serve:
Garnish with toasted pumpkin seeds, fresh herbs, or a swirl of coconut milk. Serve warm with crusty bread or a green salad.

Wellness Tip: Add a pinch of cayenne for circulation and warmth, or a bit of ginger for digestive balance, or turmeric for its anti-inflammatory properties.

Final Thoughts

Squash connects us to the rhythm of the seasons. There is something so peaceful, warm, and nurturing about fall and squash is a staple “feel good food.” Whether you’re blending a creamy soup, roasting slices for salads, or experimenting with new varieties, these gifts of the Earth remind us that whole foods are the foundation of vibrant living.

At Body of Grace Living, we celebrate plant-based nourishment that fuels both body and soul. Let your kitchen be your sanctuary… one bowl of comfort at a time.

Warm Wishes,

Jami Streyle-Dean

RN, MS, HWNC-BC, HNB-BC, Nurse Coach

Jami@bodyofgraceliving.com

About the Author

Jami Streyle-Dean is a Spiritual and Wellness Nurse Coach, plant-based and eco-conscious lifestyle advocate, and founder of Body of Grace Living. She blends evidence-based Lifestyle Medicine with spiritual wisdom to help others live grounded, heart-centered, God-filled lives.