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Gluten-Free Glazed Butternut Squash BurgerFit Friday

It’s BurgerFit Friday sponsored by Koops’ Mustard! On Friday’s, BurgerFit CEO Alane Boyd gets creative with BurgerFit burgers and Koops’ Mustard! Alane uses ingredients from her home to create this delicious gluten-free Glazed Butternut Squash recipe with Stone Ground Koops’ mustard!”

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BurgerFit Friday is sponsored by Koops’ Mustard. Order their mustard at koopsmustard.com or on Amazon.

The perfect side dish for the fall season

Glazed Butternut Squash
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This simple & easy gluten-free glazed butternut squash recipe is a go-to this time of year because of the delicious fall flavors! But it’s also perfect any time of the year whether needed as a side dish for a BBQ or a holiday get-together.

Butternut squash is such a cool vegetable to me. They can last for months after taken off the vine! It is pretty remarkable that you can enjoy this vegetable at almost any time of the year. This year I planted several starter seeds, along with all the rest of the vegetables I wanted to start in my garden. We had an unexpected frost in May that killed all the starters except for the butternut squash. I have tons of butternut squash right now! I’m looking forward to enjoying them throughout the winter months.

Even though I used the Koops’ Stone Ground Mustard in this recipe, you can experiment with any of the Koops’ Mustards! Some other ones that I think would be great in this recipe are:

This gluten-free glazed butternut squash recipe pairs perfectly with almost any of our BurgerFit burger recipes. A few of my favorite BurgerFit recipes to eat with it are:


I love butternut squash because it lasts forever! You can be growing them all summer and they’ll last into the fall months just in time for the holidays. -Alane

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How to Cut & Roast a Butternut Squash

  • Using a sharp knife, cut the stem and the end of the butternut squash off and discard.
  • Using the same knife or a vegetable peeler (a Y peeler works the best for this), remove the skin from the squash.
glazed butternut squash
  • Cut the squash in half crosswise and scoop out the seeds and discard (or save and roast for a delicious salad topper!).
glazed butternut squash
  • Cut into 1/2 inch cubes. Note: it helps to start by cutting a 1/2 inch slab off of each half of the squash and then lay the half flat on the cutting board. That way, it’s not rolling around while you’re trying to cut it!
glazed butternut squash
  • Add cubes to a baking sheet, drizzle with olive oil and sprinkle with salt and pepper.

  • Roast in the oven at 425 degrees for about 30 minutes, or until you can easily pierce a piece of squash with a fork.

Get the recipe


Glazed Butternut Squash
5 from 1 vote

Glazed Butternut Squash

This simple & easy glazed butternut squash recipe is perfect at any time of the year whether needed as a dish for a BBQ or a holiday get-together.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Side Dish
Cuisine: American
Keyword: butternut squash, Dairy-free, Gluten-free, paleo
Servings: 6 people
Calories: 135kcal


Cutting board
Baking sheet
Mason jar



  • Preheat oven on 425 degrees.
  • Place cubed butternut squash on a baking sheet. Drizzle with olive oil, salt and pepper.
  • Put in oven and bake for 15 minutes.
  • While the butternut squash is roasting, mix together the glaze by pouring all remaining ingredients into a mason jar and shaking or whisk together in a bowl.
  • Remove butternut squash from oven after 15 minutes and pour the glaze mixture over it.
  • Return butternut squash to the oven for another 10-15 minutes. The glaze and butternut squash should start to caramelize.
  • Remove from oven and add more salt and pepper as needed to taste.


  • Reduce the amount of maple syrup or honey to have a less sweet dish.
  • Add feta cheese for additional flavor.


Calories: 135kcal | Carbohydrates: 24g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 7mg | Potassium: 470mg | Fiber: 3g | Sugar: 11g | Vitamin A: 13288IU | Vitamin C: 26mg | Calcium: 75mg | Iron: 1mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!


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What Would Alane Do

I like adding the crushed red pepper to give this a little kick but you can leave it out if you are not into spicy foods!

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Koops' Mustard

Robust, old-fashioned mustard with a taste that crushes it.

Meet our Founder & Koops'

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Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

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Koops' Mustard

Making Mustard Great Again

Koops’ isn’t your ordinary mustard. It’s extraordinary mustard. With 14 bold flavors that can satisfy any appetite, it makes good food great and great food amazing. We like to think our mustards make everything you spread them on a little better. Well, now your favorite mustard makes the planet a little better too. Sustainably farmed, these organic varieties have all the flavor and texture of the mustard you love.

How We Met

BurgerFit and Koops’ Mustard met before going to the World Food Championships. Since mustard pairs perfectly with burgers, BurgerFit offered samples of Koops’ Mustard in their Tasting Pavilion booth. From there, they continued their relationship by partnering for BurgerFit Friday.

About BurgerFit

BurgerFit helps make eating veggies fun and delicious for your pickiest of eaters! Our new take on an old classic combines veggies into delicious meat burgers, transforming them into healthy meals that everyone from 2 to 82 years old can enjoy. Each recipe has been tested with kids of all ages, both young and the grown ones. You’ll have them eating beets (and loving it) before they know it!

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


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