Low Fat and Healthier Squash Pie Mash
Indulge in the comforting flavors of fall with this Low Fat and Healthier Squash Pie Mash, a guilt-free twist on a classic pie filling. Made with roasted butternut squash that’s caramelized to perfection, this creamy mash is blended with low-fat Greek yogurt and a touch of maple syrup for a naturally sweet and tangy finish. Infused with warm spices like cinnamon and nutmeg, it delivers a cozy, holiday-inspired flavor without the extra calories. Quick to prepare in under an hour, this nutrient-packed side dish is perfect for weeknight dinners or festive gatherings alike. Garnish with fresh parsley for a vibrant finish and watch it transform any meal into a heartwarming feast. This easy, low-fat recipe is ideal for healthy eating while packing a big punch of flavor!
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Recipe Information
Ingredients
- 1 medium-sized (about 2.5 lbs) butternut squash
- 1 tablespoon olive oil
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup low-fat Greek yogurt (plain, unsweetened)
- 1 tablespoon maple syrup
- 1 tablespoon chopped fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
Carefully cut the butternut squash in half lengthwise and scoop out the seeds with a spoon. Peel the skin off the squash and cut the flesh into 1-inch cubes.
Place the squash cubes onto the prepared baking sheet. Drizzle with olive oil, and sprinkle with ground cinnamon, ground nutmeg, salt, and black pepper. Toss everything together until the squash is evenly coated with the seasonings.
Spread the squash in an even layer on the baking sheet. Roast in the preheated oven for 30-35 minutes, flipping halfway through, until the squash is tender and slightly caramelized around the edges.
Transfer the roasted squash to a large mixing bowl. Add the low-fat Greek yogurt and maple syrup to the bowl.
Using a potato masher or a hand blender, mash the squash until smooth and creamy. For an extra-smooth texture, you can use a food processor if desired.
Taste the mash and adjust the seasoning with additional salt, pepper, or a touch more maple syrup, depending on your preference.
Serve the squash pie mash warm, garnished with chopped fresh parsley for a pop of color and added freshness, if desired.
Nutrition Facts
Calories |
178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 265 mg | 12% | |
| Total Carbohydrate | 34.8 g | 13% | |
| Dietary Fiber | 9.4 g | 33% | |
| Total Sugars | 9.7 g | ||
| Protein | 4.5 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 852 mg | 18% | |
*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.
