Low Fat Mashed Butternut Squash
Elevate your side dish game with this comforting yet guilt-free Low Fat Mashed Butternut Squash recipe. Featuring roasted cubes of sweet butternut squash infused with garlic, a hint of fresh thyme, and a splash of low-sodium vegetable broth, this dish achieves a luscious creaminess without relying on heavy fats. A drizzle of olive oil and a sprinkle of seasoning bring out the rich, caramelized flavors from the oven, making this squash mash a delightful low-calorie alternative to traditional mashed potatoes. Ready in just 45 minutes, it's perfect for busy weeknights or as a crowd-pleasing addition to your holiday table. Pair this hearty, vegetarian-friendly dish with your favorite lean protein or enjoy it solo as a wholesome, nutrient-packed treat!
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 1 cup low-sodium vegetable broth
- 2 cloves garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon olive oil
- 1 teaspoon fresh thyme leaves
Instructions
Preheat your oven to 400°F (200°C).
Peel the butternut squash, remove the seeds, and cut it into roughly 1-inch cubes.
Place the squash cubes on a baking sheet lined with parchment paper.
Peel and slice the garlic cloves, then add them to the baking sheet with the squash.
Drizzle the olive oil over the squash and garlic, ensuring even coverage.
Sprinkle salt and black pepper over the squash.
Roast the squash in the preheated oven for 25-30 minutes or until the squash is tender and lightly browned, stirring halfway through.
Once roasted, transfer the squash and garlic to a large mixing bowl or a blender.
Gradually add the low-sodium vegetable broth and mash or blend the mixture until smooth. You may need to adjust the amount of broth depending on your desired consistency.
Stir in the fresh thyme leaves and adjust seasoning if necessary.
Serve the mashed butternut squash warm, garnished with additional thyme leaves if desired.
Nutrition Facts
Calories |
514 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1358 mg | 59% | |
| Total Carbohydrate | 100.3 g | 36% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 18.9 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 398 mg | 31% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 2810 mg | 60% | |
*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.
