Low Fat Savory Mashed Squash
Indulge in the comforting flavors of fall with this Low Fat Savory Mashed Squash recipe, a healthy twist on traditional mashed sides that's perfect for any meal. Made with roasted butternut squash infused with garlic, fresh rosemary, and thyme, this dish delivers rich, earthy flavors balanced with a touch of olive oil and creamy unsweetened almond milk. Quick to prepare with minimal ingredients, it’s packed with nutrients and low in fat, making it an ideal choice for health-conscious eaters. Ready in just under an hour, this warm and flavorful side pairs beautifully with roasted meats, vegetarian mains, or festive holiday spreads.
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Recipe Information
Ingredients
- 2 lbs Butternut squash
- 1 tbsp Olive oil
- 2 Garlic cloves
- 1 tsp Fresh rosemary
- 1 tsp Fresh thyme
- 0.5 tsp Salt
- 0.25 tsp Ground black pepper
- 0.5 cup Unsweetened almond milk
Instructions
Preheat your oven to 400°F (200°C).
Peel, seed, and chop the butternut squash into 1-inch cubes.
Place the cubed squash onto a baking sheet and drizzle with 1 tablespoon of olive oil.
Peel and smash the garlic cloves and scatter them among the squash.
Sprinkle the fresh rosemary, fresh thyme, salt, and ground black pepper evenly over the squash.
Toss the squash to ensure it is evenly coated with the oil and seasonings.
Roast in the preheated oven for about 25-30 minutes, or until the squash is tender and slightly browned.
Transfer the roasted squash and garlic to a large mixing bowl.
Use a potato masher or a fork to mash the squash to your desired consistency.
Gradually add the unsweetened almond milk while mashing to achieve a creamy texture, adjusting the amount if necessary.
Serve the mashed squash warm as a delicious low-fat savory side dish.
Nutrition Facts
Calories |
520 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1291 mg | 56% | |
| Total Carbohydrate | 98.4 g | 36% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 17.9 g | ||
| Protein | 9.4 g | 19% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 598 mg | 46% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 2654 mg | 56% | |
*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.
