Healthy Mashed Butternut Squash

Hey there, friends!

Are you in the mood for some cozy comfort food? I’ve got just the thing for you.

Today, I’m sharing my creamy mashed butternut squash recipe.

It’s sweet, savory, and super easy to whip up.

Perfect as a side dish or just on its own!

Trust me, you’re going to want to dive right in! Let’s get started!

Ingredient Substitutions

Butternut squash can be replaced with other winter squashes like acorn squash or pumpkin, offering similar texture and nutritional benefits. Adjust cooking time as needed, as some varieties may cook faster or slower. For a lower-carb option, consider using cauliflower, which can be mashed to a similar consistency.

Unsalted butter can be substituted with olive oil or coconut oil for a dairy-free version. Use about 3 tablespoons of oil in place of 4 tablespoons of butter. For a richer flavor, try ghee (clarified butter) as a lactose-free alternative.

Olive oil can be replaced with milk or cream for a creamier texture. Use an equal amount of liquid, but be cautious not to add too much, as it may make the mash too runny. For a dairy-free option, unsweetened almond milk or coconut milk can work well, adding a subtle nutty flavor to the dish.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 8-10 g
• Fat: 40-50 g
• Carbohydrates: 60-70 g

Ingredients

• 5 cups cubed butternut squash (approximately 2 1/2 lbs whole butternut squash; cut into cubes about 1.5 inches)
• 2 cloves garlic (peeled and sliced in half)
• 4 tablespoons room-temperature unsalted butter (refer to notes for non-dairy alternatives)
• 2 tablespoons olive oil (can substitute with milk or cream for extra creaminess)
• 3/4 teaspoon sea salt (adjust to taste)
• 1/2 teaspoon black pepper (adjust to taste)
• Chopped fresh chives, for garnish (if desired)

Step 1: Cook the Butternut Squash and Garlic

Start by placing the cubed butternut squash and garlic in a large pot.

Fill the pot with enough water to cover the squash and garlic by about an inch.

Place the pot on the stovetop and cover it with a lid.

Cook over high heat until it comes to a boil.

Once boiling, remove the lid and reduce the heat to medium.

Let it simmer for 10-15 minutes or until the squash is tender when pierced with a fork.

Step 2: Drain and Mash the Squash

Remove the pot from the heat and carefully drain the squash and garlic using a colander.

Return the drained squash and garlic back into the pot.

Add butter and oil to the cooked squash.

Mash with a potato masher until you achieve your desired consistency.

For a smoother texture, purée the mixture using an immersion blender or a food processor until smooth.

Step 3: Season and Serve

Season the mashed squash with salt and pepper to taste, adjusting as necessary.

Stir in the chopped chives to add a fresh burst of flavor.

Serve the dish immediately while hot and enjoy!