Butternut squash, caramelised onion & sunflower spread

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Butternut squash, caramelised onion & sunflower spread

Easy, creamy and naturally sweet. This is a vegan spread made with butternut squash, caramelised onion and sunflower seeds.

Course Appetizer, Breakfast, Brunch, Side Dish, Snack
Cuisine Gluten-free, healthy, vegan, vegetarian
Tags butternut squash, onions, pate, spread, sunflower seeds, vegan
Prep time 10 minutes
Cook time 3 hours 2 minutes
Servings 1 medium jar
Author Silvia Cooks


  • 1/2 medium butternut squash
  • 1-2 tbsp olive oil
  • 1 pinch salt
  • 1 pinch black pepper
  • 1 large onion
  • 4 tbsp sunflower seeds
  • 1/2 orange, the juice


  1. Preheat the oven to 220ºC.

  2. Peel and slice the butternut squash in cubes, add to a bowl and mix with oil, salt and pepper. Bake for 20 mins or until soft and slightly caramelised on the edges.

  3. In the meantime, as the squash bakes, set a small pan to medium heat. Add a little olive oil and when hot, add the onion, finely choped into half moons. When it's soft and golden, add the sunflower seeds, cook for a few minutes until toasted.

  4. Blend the baked butternut squash with the onions, sunflower seeds and orange juice, until you get a creamy consistency. If you'd like to leave some chunks that's nice too! Taste and adjust with more salt or orange juice, if necessary.


This recipe is only a suggestions, feel free to substitute the following ingredients as you like, based on what is available to you locally or what lies in your fridge:

  • Butternut squash: sweet potato or potato could work well.
  • Sunflower seeds: sesame seeds, walnuts, hazelnuts, pinenuts, cashew nuts…
  • Orange juice: you can use lemon or grapefruit juice too.