Mashed Butternut Squash Recipe
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Mashed Butternut Squash Recipe
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This mashed butternut squash recipe is an easy, versatile, and healthy side dish you can pair with so many dishes. Savory, vegan, and absolutely delicious!
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Ingredients
- 1 large butternut squash about 3 to 4 pounds
- 2 tablespoons extra-virgin olive oil divided
- 1 tablespoon pure maple syrup plus additional to taste
- 1 teaspoon kosher salt divided, plus additional to taste
- ½ teaspoon ground black pepper divided, plus additional to taste
- ¼ teaspoon ground nutmeg freshly grated if possible
- ⅛ teaspoon cayenne pepper optional
- ¼ cup almond milk or milk of choice use half and half or full-fat coconut milk for a richer flavor
- 2 tablespoons Parmesan cheese or nutritional yeast optional but very good
- 2 tablespoons chopped fresh parsley
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Instructions
- Place a rack in the center of your oven and preheat the oven to 350°F. For easy cleanup, line a rimmed baking sheet with parchment paper or aluminum foil.
- Wash and dry the squash. Trim off the top and bottom ends, then carefully slice it in half lengthwise. (No need to peel it.) Scoop out the seeds. Place it cut-side up on the prepared baking sheet.
- Brush the cut sides of the squash with 1 tablespoon of the olive oil and the maple syrup. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Bake for 1 hour 15 minutes, or longer depending upon the size of your squash, until very tender and the squash pierces easily with a fork. Let rest until cool enough to handle.
- Carefully scoop out the flesh and place it in the bowl of a stand mixer or a large mixing bowl. Add the nutmeg, cayenne, milk, Parmesan, parsley, and remaining 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mash the butternut squash, either by hand with a potato mixer, or with an electric hand mixer on low speed, or the paddle attachment of a stand mixer on low speed, until it is as smooth as you like (we leave ours a bit chunky). Taste and adjust the seasoning as you like. Enjoy hot.
Notes
- TO STORE: Place leftover mashed butternut squash in an airtight storage container in the refrigerator for up to 5 days.
- TO REHEAT: Gently rewarm the mashed squash in a Dutch oven on the stove over medium-low heat, adding a splash of milk as needed for moisture. You can also rewarm this recipe in the microwave.
- TO FREEZE: Store butternut squash in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
- TO MAKE AHEAD: Cut the squash in half, and store in the refrigerator for up to 1 day in advance. You can also cut, roast, and scoop out the squash ahead of time. Store the roasted squash in the refrigerator up to 1 day in advance, then finish the recipe as directed.
- TO MAKE WITH STEAMED OR BOILED BUTTERNUT SQUASH: To make this recipe with steamed or boiled butternut squash instead of roasted, see blog post above for tips.
Nutrition Information
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Serving
1(of 6)
Calories
109kcal
(5%)
Carbohydrates
17g
(6%)
Protein
1g
(2%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Potassium
455mg
(13%)
Fiber
3g
(12%)
Sugar
5g
(10%)
Vitamin A
13417IU
(268%)
Vitamin C
28mg
(31%)
Calcium
78mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 109 kcal
% Daily Value*
| Serving | 1(of 6) | |
| Calories | 109kcal | 5% |
| Carbohydrates | 17g | 6% |
| Protein | 1g | 2% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Potassium | 455mg | 10% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 13417IU | 268% |
| Vitamin C | 28mg | 31% |
| Calcium | 78mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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