The BEST Mashed Butternut Squash - Simple and Healthy (2024)

Please note that some of the links are affiliate links and I will earn a commission if you purchase through those links.

This savoryMashed Butternut Squash recipeis my go-tohealthyside dishin the fall. It is easy to make, and comes out wonderfully rich, creamy, and flavorful every time! The butternut squash is slowly roasted in the skin then mashed withdairy-free butter, milk, or stock and topped with fresh herbs.It makes a delicious addition to any meal, especially for the holidays!

This mashed butternut squash is an old family recipe that I made a little bit healthier while still keeping it creamy and flavorful. It is a nutritious side dish that is super low maintenance and lighter than traditional mashed sweet potatoes, which is another family favorite.

In this recipe, we roasted the butternut squash slowly right in the skin allowing the natural sugars to become released forming a golden, tender, and caramelized result. Then it is mashed and combined with butter, milk, garlic, and herbs resulting in the most delicious savory mashed butternut squash you will ever have!

It is an absolutely amazing vegetable mash paired with some roastedpork tenderloinorchickenfor a complete and hearty weeknight dinner that the whole family will love!

If you have an abundance of squash you can blend it into a warm and deliciousbutternut squash souporroast itand make astuffed butternut squashthat is both impressive and packed with flavor!

Why you’ll love this Mashed Butternut Squash recipe

• Flavorful and creamy –this healthy fall side is loaded with incredible flavors like butter, garlic, and fresh herbs blended with the intense nutty, sweet flavors of the roasted squash.
• Easy and healthy– This recipe is packed with Vitamin C, potassium, and fiber and is very easy to make with no peeling the squash required!
• Versatile– Flavor the squash however you like, sweet or savory, it’s up to you!
• The perfect side dish– goes great with any meal, even for the holidays!
• Simple ingredients– butternut squash plus a few pantry ingredients that you likely already have.

Is it better to bake or steam the squash?

The preferred method is to roast the butternut squash in its skin because it will become more flavourful, and nutritious and it is less labor intensive. It may take slightly more time to cook but it is totally worth it!

Boiling/steaming the squash will require you to peel and cut the squash and it will remove some of the flavor and nutrition in the squash as well. Now if you are short on time then boiling the squash is much faster and will take you about 15 minutes once you peel and cut the squash into cubes.

Note: Keep in mind that you do not need to do much to squash for it to be delicious since it is naturally nutty and sweet with a slight buttery flair to it. Hence the name “Butter-Nut-Squash”.

*Check out the complete list of recipe ingredients, instructions, and nutrition in the recipe card located at the bottom of this post.

Ingredients You will need

No long list of ingredients for this delicious savory mashed butternut squash. Here is what you’ll need:

• Whole butternut squash– butternut squash is versatile, inexpensive, and has a wonderful nutty flavor that really comes out when roasted. You will need around a 3-3.5 pound squash which will make enough for about 4-6 people.Substitutions: You can use any winter squash such as honeynut, Hubbard, buttercup, or acorn squash. However, this recipe was tested specifically using the butternut variety.
• Olive oil– extra virginolive oilor avocado oil is used for roasting the squash.
• Garlic– fresh minced garlic is best but you could use garlic powder or garlic paste if needed.
• Milk– non-dairy milk that is unsweetened. I used almond milk. Substitutions: Coconut milk and soy milk work great! Stock can also be used or a blend of both stock and milk.
• Butter– I used vegan butter but regular butter is fine too. This gives the squash amazing flavor and creaminess and makes it smooth and luscious.Substitutions: Any type of butter will work, so use your favorite or whatever you have on hand.
• Fresh herbs– fresh rosemary and chives give this mashed squash so much flavor but you canalso usedried herbs as well.Substitutions: Any fresh herbs go great with squash like sage, thyme, rosemary, or chives.
• KosherSalt and blackpepper– enhance all of the flavors.

How to make Mashed Butternut Squash

This is one of the best and simplest ways to cook butternut squash that you are going to love!

How do you cut butternut squash for roasting?

It is very easy to prepare butternut squash to roast it. Here are some detailed tips and step-by-step photos for how to cut butternut squash for roasting. I included photos and a summary below.

Prep the squash:Cut the ends off of the squash then stand it upright and use a sharp kitchen knife to cut the squash in half lengthwise, giving you two even halves. Use a spoon to scoop out the seeds.You can save them for roasting later or discard them.

Roast the squash. Brush each squash half with olive oil and sprinkle with salt and pepper.Place the seasoned squash on a baking sheet, cut-side up, and bake at 350°F for 60-70 minutes, depending on the size of your squash. Once it is fork-tender and scoopable it is ready.Per the recipe card below.

See Also

Tomato Spinach Frittata - Bake. Eat. Repeat.Basmati Rice Pilaf with Fruits and Nuts - The Vegan AtlasPepperoni Basil Tomato Puffs"Dominostein" Blechkuchen. Mmmhhh....!

Scoop the squash: Remove the butternut squash from the oven and let it cool for a few minutes until you can easily handle it. Use a spoon to scrape the flesh away from the skin.Discard the skin and place the roasted squash flesh into a mixing bowl.

Season and mash the squash: Add the vegan butter, olive oil, garlic, milk, or stock, and some salt and pepper to the squash and mix to combine. Use a potato masher, or fork to mash up the squash to your desired consistency. Add more butter, milk, or stock for smoother squash, if desired. Note: make sure to season and mash the squash while it is still hot for the best results.

Pro Tip: For a smoother more velvety texture, use a food processor or blender. If you prefer a rustic, chunky texture, use a potato masher, like I did.

Recipe Tips and Variations

1. Creaminess:Add a splash of milk, cream, or coconut milk to make the mash creamier. A dollop of butter or a drizzle of olive oil can also enhance the texture and flavor.
2. Seasoning:While salt and pepper are essential, consider adding a pinch of nutmeg, cinnamon, or ground ginger. These spices complement the natural sweetness of butternut squash.
3. Sweetness:If you prefer a sweeter mash, drizzle in a bit of maple syrup or honey. You can also brush the squash with maple syrup and sprinkle some cinnamon on it before you roast it for a sweeter flavor to your squash. Note: If you are making it sweeter rather than savory then skip the garlic and herbs.
4. Roasting: The squash can be roasted on a baking sheet or in a larger casserole dish.I recommend roasting it cut side up for a nice golden caramelized butternut squash. If you prefer to roast it cut-side down then you can do that as well. The results are very similar either way. You want to cook it until it is scoopable with a spoon so you may need to cook it longer than recommended depending on the size squash you are using.

Do I need to peel the butternut squash before roasting it?

In this recipe, we roast the squash in the skin so it is not necessary to peel it.

Serving Suggestions

Mashed butternut squash is a great healthy side dish that you can serve with so many other delicious recipes. Here are some of my favorite ways to serve it:

• Protein: Such as this Healthy Turkey Meatloaf, Chicken Pizza Bake, or this Healthy Turkey Burger.
• Salad: Such as this Easy Kale Salad, Israeli Couscous Salad, Kale and Brussel Sprout Salad, or this Crispy Chickpea Kale Caesar Salad.
• Meatless Additions: Like these Baked Eggplant Meatballs or this Healthy Baked Falafel.

What can you do with leftover mashed butternut squash?

You can easily store cooked, mashed squash and use it in soups or chili. It’s also a great prepared side dish that goes with any meal! See below for storing and reheating instructions.

Make ahead and storage

Prepping & Storing Squash: Prep, roast, and mash the squash. Let it cool, then store it in an airtight container in the fridge for up to 3 days.

Reheating:

• Oven: Place the squash in an oven-safe dish and cover and heat it for 20-25 minutes in the oven at 350°F (175°C),
• Stovetop: Warm over low-medium heat in a pot on the stove; adjust the texture with milk or broth as needed.
• Microwave: Heat in a covered dish at 1-minute intervals, stirring until warm.

Can you freeze mashed butternut squash?

Yes, you can and it actually freezes pretty well. Here is how to freeze and reheat it:

• Freezing: Cool the mashed squash to room temperature, then transfer it to freezer-safe bags or containers, leaving space for expansion. Label with the date and freeze for up to 6 months for thebest quality.
• Reheating: Thaw in the refrigerator overnight, then reheat on the stovetop or microwave, adding liquid (like water, broth, or milk) if too thick. Adjust seasoning after reheating as flavors might mellow from being frozen.

Pro tip! Refresh dry squash with butter, oil, or liquid. Adjust seasoning post-reheat and ensure dairy additions are heated safely.

This is a delicious side dish that is great anytime especially if you are on a low-calorie diet, since butternut squash is a great, healthier alternative to potatoes.

More Butternut Squash Recipes To Try!

• Healthy Butternut Squash Lasagna
• Butternut Squash Mac and Cheese
• Roasted Beets and Butternut Squash Salad
• Butternut Squash Noodles Bowl
• Perfect Air Fryer Butternut Squash
• Sausage and Apple Stuffed Butternut Squash

Did you make this recipe? If you did, then please leave a star rating and comment below. You can also tag me on Instagram@pinchmegoodfoodso I can see your creation.

This recipe and post have been updated with improved recipe steps, better step-by-step photos, and an updated recipe card.

Print

The BEST Mashed Butternut Squash

5 Stars4 Stars3 Stars2 Stars1 Star

5 from 4 reviews

• Author: Amy Estes
• Total Time: 65 minutes
• Yield: 6 (½ cup) servings 1x
• Diet: Vegan

Print Recipe

Description

This savory Mashed Butternut Squash recipe is my go-to healthy side dish in the fall. It is easy to make and comes out wonderfully rich, creamy, and flavorful every time. It is also dairy-free and makes the best additions to any meal, especially for the holidays.

Ingredients

Scale

• 1 whole butternut squash – about a 3lb squash
• 1–2 tablespoons extra virgin olive oil – divided
• 1 teaspoon kosher salt
• ½ teaspoon ground black pepper
• 1 tablespoon vegan butter or regular butter if you do not need to keep this recipe vegan
• 2 cloves of garlic – peeled and minced
• ¼ cup non-dairy milk of choice or vegetable stock
• 2 tablespoons freshly chopped chives
• Fresh rosemary for garnish

Cook ModePrevent your screen from going dark

Instructions

Prepare the squash

1. Slice the ends off of the squash about ¾ inch below the stem.Stand the squash upright on a clean kitchen towel. Use a sharp kitchen knife and slice it vertically down the middle. You can also use a cutting board to do this. Note: you can poke holes in the squash all over, and microwave it for 3 minutes to make it slightly easier to cut in half.
2. Use a spoon to scoop out the seeds. You can save them to roast later or discard them.

Roast the squash

1. Preheat the oven to 350°F and spray a baking sheet with cooking spray.
2. Place both halves of squash, cut side up onto the baking sheet. Brush each half with olive oil and sprinkle with salt and pepper. Bake in the oven for 1 hour and 10 minutes, until fork-tender and scoopable.

Season and mash the squash

1. Once the squash is cooked, remove it from the oven and let it cool until it is warm to the touch and can be handled. Scrape the flesh of the squash away from the skin and place it into a mixing bowl. Discard the skin. Note: you do not want to wait too long to scoop out the flesh of the squash since mashing it while it is still hot will make it smoother and more flavorful.
2. Add in the butter, garlic, remaining olive oil, salt, and pepper to the bowl with the squash and mix. Pour in the milk or stock and lightly stir to combine. Mash up the squash using a potato masher or fork. Top with fresh chives and rosemary.

Serve

1. Serve warm or at room temperature.

Equipment

baking sheet

Buy Now →

mixing bowls

Buy Now →

Notes

• This mashed squash can be stored in the fridge in an airtight container for up to 3 days.
• Pick a ripe butternut squash. You want to choose a squash that is medium in size and not too large, has dull less shiny skin, is a darker beige color, and has no deep indentations or scars.
• To freeze: Let cool then transfer to a freezer-friendly container and keep in the freezer for up to 3 months.
• To reheat: Heat in a pot on the stovetop and add a splash of milk or stock. Or reheat in the microwave or oven.
• Can you make mashed butternut squash on the stovetop? Yes, you can! It is not as good but still comes out delicious. You will want to cut off the ends of the squash, as noted in this recipe, and then use a vegetable peeler to peel the skin off. Dice up the squash and remove the seeds. Add the diced squash to a medium-sized pot and cover it with water. Bring to a boil on the stove, then cover and simmer on low heat for about 5 minutes, until it is fork-tender. Strain it in the sink and then follow the rest of this recipe, starting with adding the squash to a mixing bowl and mashing it.

• Prep Time: 5 minutes
• Cook Time: 60 minutes
• Category: Side Dish
• Method: Roasted
• Cuisine: American