Healthy Roasted Butternut Squash Tacos with Avocado Crema

Healthy Roasted Butternut Squash Tacos with Avocado Crema

These healthy roasted butternut squash tacos with avocado crema are ideal for taco Tuesday. Your whole family will love this vegetarian meal.

Disclaimer: This post may contain affiliate links. 

Healthy roasted butter squash tacos are a delicious way to spice up taco Tuesday.

I don’t know about you, but growing up we had tacos pretty much every week. 

Besides being a quick and easy dinner for the whole family (not an easy feat when you have picky kids), I think my mom loved making tacos as it was an excuse to eat avocado and sour cream. And I can’t blame her. 

After all, sour cream (or plain Greek yogurt) is refreshingly tart while avocado just makes everything better.

Which is why these butternut squash tacos take the best of these two ingredients and blends them into an avocado crema. 

In addition to the sauce, you’ll love the combination of slightly sweet butternut squash, sauteed kale, spiced black beans, and tangy feta cheese. 

Why you’ll love this recipe

  • Vegetarian and easily gluten-free.
  • Super nutritious thanks to butternut squash, kale, avocado, and black beans.
  • Packed with so many different flavors and textures.
  • Can be prepped ahead of time for easy lunches or dinners. 

Ingredients Used to Make Vegetarian Butternut Squash Tacos

  • Butternut squash: To save money, I bought a whole squash, roasted, peeled, and sliced it. However, you can save time by buying pre-cut butternut squash. I don’t recommend using frozen as it’ll be too mushy. Sweet potatoes can be used instead.
  • Avocado oil: As we’re cooking at high heat, I prefer avocado oil. But you can use olive or coconut oil instead.
  • Black beans: To keep sodium low, opt for no-added salt black beans. You can also use pinto, kidney, or white beans. 
  • Kale: I love the texture of tuscan kale, but you can also use curly or purple kale instead. 
  • Avocado: For the crema, I recommend using a whole avocado. But if in a pinch you can buy pre-mashed avocado. 
  • Plain Greek yogurt: Greek yogurt is a healthier, higher-protein alternative to sour cream. However, you can use sour cream if you’d like. Regular yogurt works too, just make sure it’s unsweetened. For a vegan option, use an unflavored dairy-free yogurt.
  • Tortillas: These are meant to be small tacos, so buy either small flour or corn tortillas. If gluten-free, make sure to use corn ones. 
  • Feta or Cojita cheese: Depending on where you live you may or may not be able to find cojita cheese easily. If that’s the case, feta works just as well. 
  • Lime juice: Just a splash will really help the flavors pop. 
  • Seasonings: You’ll need paprika (sweet or smoky), cumin, chili powder, salt, pepper, and garlic. 

How to Make Healthy Roasted Butternut Squash Tacos 

There are 4 main steps to make these healthy roasted butternut squash tacos:

  1. Toss butternut squash cubes in oil, paprika, pepper and salt Roast for 25-30 minutes (you can also do this step a day ahead of time and simply reheat them in the microwave).
  2. Make bean and kale mixture by sauteing them in a saucepan until beans and kale soften. 
  3. Whisk together the avocado crema.
  4. Assemble your tacos!

Ways to use up any leftover avocado crema

Even if you don’t make the rest of this recipe, PLEASE make this crema it’s addicting!

And it makes a lot, so even after stuffing your face with these tacos you’ll likely have leftovers.

Some ways I like to put leftover avocado crema to good use include:

  • Drizzling it over omelets and scrambled eggs
  • Adding it to burrito bowls or taco salads.
  • Using it as a dipping sauce for baked chicken or tofu. 
  • Mixed into savory oats

Tips for making this recipe

  • Roasted butternut squash and the kale and black bean mixture can be prepped ahead of time. While the avocado crema technically can too, I think it’s best to make it just before eating the tacos. 
  • A food processor makes for the creamiest sauce. However, if you don’t have a food processor, no problem! Simply mash the avocado as well as you can and then mix in the remaining ingredients.
  • Store leftover components on their own and then assemble when ready to eat leftovers.

More healthy vegetarian taco recipes to try 

If you tried this healthy butternut squash taco recipe, or any other recipe on the blog, let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more deliciousness!

Roasted Butternut Squash Tacos with Avocado Crema

Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course
Cuisine: Mexican
Keyword: Healthy Butternut Squash Tacos
Servings: 4
Calories: 430kcal
Author: The Healthy Toast


For the butternut squash

  • 1 butternut squash peeled and cubed (or 1 lb pre-cubed butternut squash)
  • 1 tablespoon avocado oil
  • 1/2 tsp paprika
  • Salt and pepper to taste

For the bean and kale mixture

  • 1 can no-added salt black beans drained and rinsed
  • 1 tsp avocado oil
  • 2 cloves garlic minced
  • 2 tsp cumin
  • ½ tsp chili powder
  • 2-4 cups Tuscan kale stems removed and torn

For the Avocado Crema

  • 1 ripe avocado peeled and pit removed
  • ¼ cup plain Greek yogurt I used 2% fat
  • Dash hot sauce optional
  • Juice from ½ lime
  • Pinch of salt

For the Tacos

  • Roasted butternut squash
  • Bean and kale mixture
  • Avocado crema
  • 8 taco-sized flour or corn tortillas
  • 1/4 cup Feta or cotija cheese


To make the roasted squash

  • Preheat oven to 400 degrees F.
  • Place butternut squash cubes in large mixing bowl and toss with olive oil, paprika, salt, and pepper. Place cubes in a single layer on large baking sheet and bake 25-35 minutes or until softened. Turn cubes halfway through roasting.
  • Remove from oven and set aside.

To make the bean and kale mixture

  • While the squash roasts, prepare the bean mixture by placing 1 tsp olive oil in medium saucepan over low heat. Stir in minced garlic, black beans, cumin, and chili powder and cook 3-5 minutes or until warmed through. Add in torn kale and cook until softened. If needed, add a splash or two of water (or low sodium broth) to help the kale wilt. Once wilted, remove saucepan from heat and cover to keep warm.

To make the avocado crema

  • Place ingredients in food processor and pulse until smooth and creamy, stopping periodically to scrape down the sides.

To assemble tacos

  • Place spoonful of bean mixture on each tortilla, followed by a spoonful of butternut squash and a drizzle of the avocado crema. Sprinkle with feta cheese and enjoy!


Nutrition for 1/4 of recipe (assumes all sauce is used): 430 calories, 14 grams fat (3 grams saturated), 8 mg cholesterol, 237 mg sodium, 65 grams carbs, 17 grams fiber, 7 grams sugar, 17 grams protein

Add a comment


  • Sonali- The Foodie Physician AvatarSonali- The Foodie Physician6 years ago

    These tacos look absolutely addicting! And avocado crema really is a great condiment, isn’t it? 🙂

    • The Healthy Toast AvatarThe Healthy Toast6 years ago

      Thanks Sonali 🙂 And yes, it’s such a yummy addition!

  • Laura AvatarLaura6 years ago

    These look so delicious! Love your mixture – I never thought of using roasted squash. Can’t wait to try it!

    • The Healthy Toast AvatarThe Healthy Toast6 years ago

      Thanks Laura! Definitely give it a try with the squash.

  • Karman | The Nutrition Adventure AvatarKarman | The Nutrition Adventure6 years ago

    These look incredible! And I LOVE roasted butternut squash in tacos. Great recipe 🙂

    • The Healthy Toast AvatarThe Healthy Toast6 years ago

      Thanks Karman 🙂

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

    Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

    Nutrition Tips

    11 Healthy Postpartum Freezer Meals
    What is the MIND diet?
    MIND Diet Cookbook for Beginners
    Tips for an Organized and Functional Kitchen