Spiralized Butternut Squash Caprese Salad

There’s nothing I love to order more at an Italian restaurant or deli than a caprese salad.  I love the combination of fresh basil and tomato — it’s so delightful!  It’s such a fresh tasting salad that instantly makes me think of summer.  Adding butternut squash into this traditional salad packs it with extra nutrition and really fills you up. Sprinkle on a bit of fresh grated Parmesan cheese and prepare to be in food heaven!  

caprese1One of the things I miss about living in New York has to be the Italian eateries.  I miss going into a small delicatessen and looking behind the glass counter at all the amazing pastas, meats, cheeses, and salads.  I loved getting a caprese salad whenever possible.  

The smell of fresh basil has a special power over me.  It’s an herb certainly worth growing.  


Did you know that basil is one of the healthiest herbs in the world?  Basil, also known as St. Joseph’s Wart, belongs to the mint family.  What makes basil so healthy?  Basil has antibacterial qualities, provided by its volatile oils — such as, estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene.  Basil also has important antioxidants such as, orientin and vicenin, which, have been found to protect cell structures.  Plus, it tastes beautiful and makes margherita pizza, salads, soups, pastas, and sandwiches taste fantastic.

While I love fresh out of your own garden basil, you can easily buy a basil plant to keep in your kitchen or home to add flavor and nutrition to your every day foods.  

Basil is even good in a cocktails; basil gimlet, basil lemon martini, and basil was also used at a bar I used to go to in NYC for their mojito recipe!  YUM!


I’ve been neglecting my spiralizer lately, and I feel really guilty about it.  In fact, Luke and I have been eating way too much meat lately and have both realized — since my recent nutritional therapy certification — that we need to abstain from wheat.  However, that’s a whole blog series in itself (and may become one)!

You don’t have to own a spiralzer to make this recipe, because it would be just as delicious with chopped or sliced butternut squash.  This is a chilled salad, however, so you will be refrigerating the squash after it is fully cooked.  I prefer spiralizing butternut squash, so when I can, I will take advantage of that over chopping any day!


With the 4th of July coming up (wow, that makes me homesick) this salad would be a wonderful addition to any BBQ or get together.  Spiralized butternut squash caprese salad is so colorful, flavorful, and simple — you really should give this recipe a try.

5.0 from 1 reviews
Spiralized Butternut Squash Caprese Salad
Recipe type: Vegetarian
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Chilled spiralized butternut squash caprese salad. A colorful and fiber rich version of the traditional Italian classic.
  • 1 Medium butternut squash (spiralized or chopped)
  • 2 cups of freshly chopped tomatoes
  • ¼ cup of fresh basil leaves, chopped (and two full leaves to garnish)
  • 2 cloves of garlic, minced
  • 2 Tbsp of healthy oil (I used hemp, you could use any healthy oil of your choice)
  • 2 Tbsp of grated parmesean cheese
  • Salt & pepper to taste
  1. You will want to cook your butternut squash noodles or cubes and let them cool in the refrigerator ahead of time (minimum of 90 minutes)
  2. Preheat your oven to 400 (ovens vary).
  3. Prepare and peel your butternut squash for spiralizing or chopping. If you're going to spiralize your butternut squash you should use your "C" blade (for thinner noodles).
  4. Cook the squash until thoroughly heated (mine took about 30 minutes)
  5. Place cooked squash in the refrigerator to cool.
  6. To prepare the rest of your salad:
  7. Chop up your tomatoes into chunks
  8. You will want to roughly chop your basil leaves, and depending on how strong your want your basil flavor to be, you may want more than ¼ cup!
  9. Finely chop the garlic.
  10. Once your squash is cooled, place the chilled noodles (or chunks) into a giant bowl and add in the tomato, basil, and garlic.
  11. Add in your 2 tbsp of healthy oil and combine all the ingredients.
  12. Add salt and pepper to taste.
  13. Place the salad mixture back in the refrigerator for a minimum of 30 minutes.
  14. Once the entire salad mixture has chilled thoroughly, add in your 2 tbsp of grated parmesean cheese and garnish with two full basil leaves.
  15. Mangiare!

You could cut down on the cooking time by serving this salad cooked, but during the summer don’t you just love a pasta salad or chilled veggies?  I know that I do.


Do you like basil?  What’s your favorite Italian dish?


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10 thoughts on “Spiralized Butternut Squash Caprese Salad

  1. Oh, I definitely need a spiralizer. And I love love love basil! Basil reminds me of pine nuts, which I also love but are soooo expensive.

    1. Pine nuts are costly. All nuts are. It’s madness. Good food should be cheap – it’s only right!! I wish basil could be Spiralized too haha #obsessed

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