⏱ 75 min total

Butternut Squash, Black Beans, & Avocado Pitas

Name: Butternut Squash, Black Beans, & Avocado Pitas
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 1 serving
Ingredients: ¼ cup, cubes Butternut squash; ¼ tbsp Olive oil; ¼ tsp, ground Cumin seed; ⅛ tsp Chili powder; ¼ dash Salt; ¼ tbsp Maple syrup; 1 pita, small Whole wheat pita bread; ¼ can Black beans; ½ lime yields Lime juice; 1 tbsp Greek yogurt; ½ fruit Avocado; ½ tbsp Cilantro; ¼ tbsp Pepitas

Per 1 serving · 319 g · 13 ingredients

Calories

420

21%
of a 2,000 cal day

Protein
14g
12% of calories
Carbs
52g
47% of calories
Fat
20g
41% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Butternut Squash, Black Beans, & Avocado Pitas (319 g) has 420 calories, with 14 g of protein, 52 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (28% DV), dietary fiber (62% DV) and Vitamin A (22% DV).

Per 100 g

132cal

low energy density

Protein per 100 cal

3.3g

Net carbs

35g

carbs minus fiber

Fiber

17g

5.9 g sugar

High in

20%+ of the daily value

Protein28%
Dietary fiber62%
Vitamin A22%
Vitamin C30%
Vitamin E28%
Vitamin K24%

Good source of

10–19% of the daily value

Calcium10%
Zinc19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 60 min

1
Preheat the oven to 400°F.
2
Toss the cubed butternut squash with olive oil, cumin, chili powder, maple syrup, and salt. Spread on a foil-lined baking sheet and roast for about 45 minutes until very tender. Mash slightly and set aside.
3
Place the pita breads on a baking sheet and bake for about 10 minutes until golden brown and crispy on the edges.
4
Toss the drained and rinsed black beans with half of the lime juice, a drizzle of olive oil, and a pinch of salt.
5
Whisk together the yogurt with the remaining lime juice and a pinch of salt. Add water if needed for a drizzling consistency.
6
On each toasted pita, spread the mashed butternut squash, black beans, and avocado slices.
7
Serve drizzled with lime yogurt and garnished with fresh chopped cilantro and pumpkin seeds.

Vitamins & minerals

Amounts for 1 serving (319 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	201 μg	22%
Vitamin C	27 mg	30%
Vitamin D	0 μg	0%
Vitamin E	4 mg	28%
Vitamin K	29 μg	24%
Thiamine	0.4 mg	29%
Riboflavin (B2)	0.4 mg	29%
Niacin	4 mg	24%
Vitamin B6	0.4 mg	34%
Folate (B9)	170 μg	43%
Vitamin B12	0.1 μg	5%
Pantothenic acid	2 mg	41%
Choline	52 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	104 mg	10%
Iron	4 mg	56%
Potassium	1,082 mg	23%
Magnesium	117 mg	28%
Phosphorus	282 mg	40%
Zinc	2 mg	19%
Copper	1 mg	60%
Manganese	1 mg	53%
Selenium	16 μg	29%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	323 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,623 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.4 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0.2 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 420 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

80min
Walking (3.5 mph)
50min
Cycling (moderate)
35min
Running (6 mph)
59min
Swimming laps

Common questions

How many calories are in Butternut Squash, Black Beans, & Avocado Pitas?

One serving of Butternut Squash, Black Beans, & Avocado Pitas (1 serving) has 420 calories, which works out to 132 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Butternut Squash, Black Beans, & Avocado Pitas high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Butternut Squash, Black Beans, & Avocado Pitas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Butternut Squash, Black Beans, & Avocado Pitas?

336 mg per serving.

How much sugar is in Butternut Squash, Black Beans, & Avocado Pitas?

5.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (319 g)

Calories420

% Daily Value*

Total fat 20g	26%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 0.8mg	0%
Sodium 336mg	15%
Total carbohydrate 52g	19%
Dietary fiber 17g	62%
Total sugars 5.9g
Protein 14g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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