Curried Mashed Butternut Squash

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Using frozen cubed butternut squash helps this side dish come together in a flash—no peeling, roasting or steaming required!

By
Karen Ansel, M.S., RDN
Karen Ansel, MS, RDN
Karen Ansel, M.S., RDN

Karen Ansel, M.S., RDN, is a nutritionist, journalist and author. In her 20-plus years of experience, she has written hundreds of health-focused articles about food, nutrition, fitness and wellness. Her work has appeared in EatingWell, Women's Health, Weight Watchers, Men's Health, Shape, Woman's Day, Prevention, Fitbit and other publications and websites.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Curried Mashed Butternut Squash
Photo: Ted & Chelsea Cavanaugh
Active Time:
10 mins
Total Time:
10 mins
Servings:
4
Nutrition Profile:
Low-Carb Dairy-Free Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 1 (10 ounce) package frozen unseasoned cubed butternut squash

  • 2 teaspoons curry powder

  • 2 teaspoons pure maple syrup

  • ½ teaspoon salt

  • ¼ teaspoon ground pepper

  • ¼ cup chopped pistachios

Directions

  1. Heat squash according to package directions. Transfer to a large bowl and mash to desired consistency. Stir in curry powder, maple syrup, salt and pepper. Top with pistachios.

Originally appeared: EatingWell Magazine, April 2021

Nutrition Facts (per serving)

84 Calories
4g Fat
12g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup
Calories 84
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 3g 11%
Total Sugars 3g
Protein 3g 6%
Total Fat 4g 5%
Vitamin A 2388IU 48%
Sodium 294mg 13%

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.

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