Mashed Butternut Squash

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For this mashed butternut squash recipe, we start by roasting the squash, which really intensifies its flavor and sweetness. That means you don't need to add much--just a few pinches of spices and a little butter and salt--to make the perfect healthy Thanksgiving side dish or partner for any other fall meal. If you want to dress it up more, add some honey and warm spices, like cinnamon, for a sweet profile; for a savory profile, add a teaspoon or two of rosemary, sage or thyme (or a combination) and sprinkle with Parmesan. Or go sweet and savory, with bacon fat (or bacon crumbles), maple syrup and additional cayenne. Using a food processor gives this mash a very smooth texture, but you could certainly mash it with a fork or potato masher for a more rustic texture.

Robin Bashinsky

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

10 mins

Additional Time:

45 mins

Total Time:

55 mins

Servings:

Yield:

3 cups

Nutrition Profile:

Nut-Free Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

2 butternut squash (about (1 1/2 pounds each), halved lengthwise and seeds removed
1 tablespoon olive oil
2 tablespoons unsalted butter, cut into pieces
1 teaspoon salt
½ teaspoon ground allspice
Pinch of cayenne pepper

Directions

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Rub cut sides of squash evenly with oil; arrange the squash, cut-sides down, on the prepared pan. Roast until very tender, 40 to 50 minutes. Let cool for 5 minutes.
Scoop the flesh from the squash and transfer to a food processor. (Discard squash skins.) Add butter, salt, allspice and cayenne to the food processor; process until smooth, about 1 minute.

Originally appeared: Eatingwell.com, September 2019

Nutrition Facts (per serving)

141	Calories
6g	Fat
22g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 141
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 4g	14%
Total Sugars 4g
Protein 2g	4%
Total Fat 6g	8%
Saturated Fat 3g	14%
Cholesterol 10mg	3%
Vitamin A 20378IU	408%
Vitamin C 40mg	44%
Folate 52mcg	13%
Sodium 396mg	17%
Calcium 94mg	7%
Iron 1mg	8%
Magnesium 65mg	15%
Potassium 672mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Mashed Butternut Squash

Ingredients

Directions

Nutrition Facts (per serving)

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