A hearty, low-calorie vegetable, squash comes in many different varieties such as kabocha, butternut, acorn and more. Squash is a great source of heart-healthy omega-3’s, vitamins A and C, potassium and fiber. Winter is the ideal time to enjoy squash in everything from egg cups for breakfast to soup for lunch or dinner. Here, 12 recipes that take advantage of the versatile veggie for 350 calories or less per serving.

1. SPAGHETTI SQUASH EGG CUPS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g

2. CREAMY BUTTERNUT SQUASH AND APPLE SOUP | NUTRITION STRIPPED

Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g

3. SWEET SPICE-ROASTED BUTTERNUT SQUASH OATMEAL | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 323; Total Fat: 15.6g; Saturated Fat: 1.8g; Monounsaturated Fat: 3.7g; Cholesterol: 4.9g; Sodium: 333mg; Carbohydrate: 39.5g; Dietary Fiber: 5.3g; Sugar: 11.5g; Protein: 10.4g

4. MUSHROOM BOLOGNESE SPAGHETTI SQUASH CASSEROLE | THE ROASTED ROOT

Nutrition (per serving): Calories: 129; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 192mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 5g; Protein: 7g

5. CACIO E PEPE SPAGHETTI SQUASH BOATS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 288; Total Fat: 17g; Saturated Fat: 9g; Monounsaturated Fat: 5g; Cholesterol: 34mg; Sodium: 642mg; Carbohydrate: 26g; Dietary Fiber: 10g; Sugar: 14g; Protein 15g

6. BUTTERNUT SQUASH “FRIED RICE” WITH COCONUT & LIME | HEALTHY NIBBLES & BITS

Nutrition (per serving): Calories: 263; Total Fat: 9g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 477mg; Carbohydrate: 48g; Dietary Fiber: 9g; Sugar: 10g; Protein: 5g

7. BEYOND BURGER AND QUINOA STUFFED DELICATA SQUASH | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 285; Total Fat: 13.5g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 462mg; Carbohydrate: 33g; Dietary Fiber: 6g; Sugar: 9g; Protein: 11g

8. SEARED PORTOBELLO MUSHROOM AND SQUASH BARLEY RISOTTO | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 245; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 6mg; Sodium: 272mg; Carbohydrate: 42g; Dietary Fiber: 8g; Sugar: 3g; Protein: 8g

9. BUTTERNUT SQUASH BLACK BEAN CHILI | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 281; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 251mg; Carbohydrate: 56g; Dietary Fiber: 20g; Sugar: 3g; Protein: 15g

10. ACORN SQUASH EGG-IN-THE-HOLE | THE ROASTED ROOT

Nutrition (per serving): Calories: 339; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 380mg; Sodium: 469mg; Carbohydrate: 26g; Dietary Fiber: 3g; Sugar: 3g; Protein: 17g

11. CHIPOTLE BUTTERNUT SQUASH SOUP | CLEAN EATING

Nutrition (per serving): Calories: 199; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 202mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 11g; Protein: 4g

12. GARLIC PARMESAN SPAGHETTI SQUASH | MYFITNESSPAL’S RECIPE

Nutrition (per serving): Calories: 207; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 6mg; Sodium: 460mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 10g; Protein: 10g