Low Carb Butternut Squash Mash
Creamy, flavorful, and perfectly balanced, this Low Carb Butternut Squash Mash is a healthy twist on classic comfort food that’s perfect for anyone seeking a lighter alternative to traditional mashed potatoes. Featuring the natural sweetness of butternut squash married with tender cauliflower, this dish achieves a velvety texture with the help of rich Parmesan cheese, smooth heavy cream, and a touch of unsalted butter. Enhanced with garlic and fresh thyme for depth and aroma, it’s the ultimate keto-friendly side dish that pairs beautifully with roasted meats or hearty entrees. With just 15 minutes of prep and wholesome ingredients, this recipe is as easy as it is satisfying, making it a standout choice for low-carb meals and holiday feasts alike!
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 1 medium head cauliflower
- 2 tablespoons unsalted butter
- 0.25 cup heavy cream
- 0.5 cup Parmesan cheese, grated
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon fresh thyme leaves
Instructions
Peel the butternut squash and remove the seeds. Cut the squash into roughly 1-inch cubes.
Cut the cauliflower into florets, discarding the tough stem.
In a large pot, bring water to a boil and add the butternut squash cubes. Cook for about 10 minutes.
Add the cauliflower florets to the same pot and continue to cook both vegetables for another 15 minutes, or until they are tender when pierced with a fork.
Drain the vegetables in a colander, ensuring all excess water is removed.
While the vegetables are draining, melt the butter in the same pot over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant.
Return the drained squash and cauliflower to the pot.
Add heavy cream, Parmesan cheese, salt, and black pepper to the pot.
Using an immersion blender or a potato masher, blend/mash the vegetables until smooth and creamy.
Taste the mash and adjust the seasoning with salt and pepper, if necessary.
Stir in the fresh thyme leaves and serve the butternut squash mash hot as a delightful low-carb side dish.
Nutrition Facts
Calories |
1054 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.1 g | 74% | |
| Saturated Fat | 34.8 g | 174% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 162 mg | 54% | |
| Sodium | 2605 mg | 113% | |
| Total Carbohydrate | 120.8 g | 44% | |
| Dietary Fiber | 38.8 g | 139% | |
| Total Sugars | 26.9 g | ||
| Protein | 33.8 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 937 mg | 72% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 4015 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
