Low Calorie Cinnamon Maple Roasted Butternut Squash

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For a sweet side dish, this Cinnamon Maple Roasted butternut squash is to die for! Bonus: it’s low in calories too!

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The recipe for this roasted butternut squash gives you a total of 45 calories, 1 gram protein, 12 grams carbs, and 0 grams of fat. (to calculate macros for your personal weight loss goals, check out my macro calculator here)

If you love roasted butternut squash, I think you’re really going to like adding some cinnamon and maple to it!

Butternut Squash and Maple Syrup Bowl on White Wood 1200x1200

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Calorie Saving for this recipe

To keep this roasted butternut squash sweet, yet not add any calories beyond the vegetable itself, I made three low calorie swaps. Cooking spray instead of oil, zero calorie sugar, and zero calorie syrup.

  • First, I replaced the oil that is typical of roasted butternut squash, and used cooking spray instead. This saves 120 calories per tablespoon!
  • Instead of adding regular cinnamon sugar to this recipe, I added cinnamon and zero calorie sugar. I used the Monk Sugar because it’s so inexpensive at my Costco, but any zero calorie sugar will work. This saves about 45 empty calories, if you used 1 tablespoon of regular sugar.
  • The second swap was a zero calorie maple syrup. I like the Walden Farms Maple syrup, but there are other sugar-free syrup options you can try. This actually saves 52 calories per tablespoon of syrup!

Total savings in calories for this recipe = 217 calories saved!

How to make Roasted Butternut Squash

Roasting butternut squash is as simple as arranging the squash into a single layer on a cookie sheet, and baking it in the oven on a high temperature.

For this specific low calorie recipe, I used:

  • 100 grams of butternut squash. This is so I could calculate the calories and macros properly.
  • Then, I sprayed the butternut squash with cooking spray. This helps not only to help it bake nice and crispy, but also so that my sugar will stick to the squash.
  • Then, I sprinkled the butternut squash with a cinnamon sugar mixture of ground cinnamon, and Monk Sugar.
  • Then, I drizzled zero calorie Walden Farms maple syrup over the top.
  • I baked this at 425 degrees for 30 minutes

Can roasted butternut squash be made ahead of time?

You can definitely make roasted butternut squash ahead of time and eat it later. You can actually do this for any roasted vegetable.

I prefer to eat my roasted veggies right away. However, if you choose to save it for later, put it in an airtight container and store it in the fridge. I’d only store it for 2-3 days, and no longer.

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Butternut Squash and Maple Syrup Upright Bowl 1200x1200
Butternut Squash and Maple Syrup Upright Bowl 1200x1200

Low Calorie Roasted Cinnamon Maple Butternut Squash

This roasted butternut squash is made low calorie by adding zero calorie syrup, cinnamon, and zero calorie sugar.
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Course: Side Dish
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: Cinnamon Maple Butternut Squash, low calorie butternut squash, Roasted butternut squash
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 23 minutes
Servings: 1 serving
Calories: 45cal
Author: Amy Roskelley



  • Peel and chop your butternut squash, or purchase it pre-cut.
  • Lay in a single layer on a cookie sheet. Spray with cooking spray, and sprinkle cinnamon, zero calorie sugar, and zero calorie maple syrup on top.
  • Bake in oven at 425 for 30 Minutes- checking after 20 in case your oven runs hot. Once the edges start to brown and crisp up, it should be finished!



Pro tip: Butternut squash is so hard to cut! If you can find it pre-cut, I prefer it!


Serving: 100grams | Calories: 45cal | Carbohydrates: 12g | Protein: 1g | Fat: 0g
Tried this recipe?Mention @healthbeet or tag #healthbeet!


Low calorie Maple and Cinnamon Roasted Butternut Squash

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