Low Sodium Mashed Butternut Squash
Elevate your side dish game with this Low Sodium Mashed Butternut Squash recipe—an irresistibly creamy and wholesome alternative to traditional mashed potatoes. Roasted and scooped, the naturally sweet butternut squash is blended with unsalted butter, creamy milk, warm spices like nutmeg, and a hint of garlic for a luscious flavor without added salt. Perfect for anyone looking to manage sodium intake, this recipe is rich in nutrients and packed with flavor. With its vibrant orange hue and optional chive garnish, it’s a visually stunning dish that pairs beautifully with any main course. Quick to prepare and easy to enjoy, this low-sodium delight is sure to become a staple on your dinner table!
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Recipe Information
Ingredients
- 2 medium butternut squash
- 2 tablespoons unsalted butter
- 1 cup milk
- 0.5 teaspoon black pepper
- 0.25 teaspoon ground nutmeg
- 2 cloves garlic (minced)
- 2 tablespoons chives (for garnish, optional)
Instructions
Preheat your oven to 400°F (200°C).
Cut the butternut squashes in half lengthwise and remove the seeds.
Place the squash halves, cut side down, on a baking sheet lined with parchment paper.
Roast the squash in the preheated oven for about 35-45 minutes, or until the flesh is tender when pierced with a fork.
Once roasted, remove the squash from the oven and let it cool slightly.
Scoop out the flesh of the squash into a large mixing bowl.
Add the unsalted butter, milk, black pepper, nutmeg, and minced garlic to the bowl.
Using a potato masher or an immersion blender, mash or blend the squash until smooth and creamy.
Taste and adjust seasoning as necessary; add more pepper or a touch of butter as desired.
Transfer the mashed squash to a serving dish, garnish with chives if using, and serve warm.
Nutrition Facts
Calories |
1466 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 213 mg | 9% | |
| Total Carbohydrate | 308.3 g | 112% | |
| Dietary Fiber | 90.2 g | 322% | |
| Total Sugars | 67.2 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 1472 mg | 113% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 8372 mg | 178% | |
*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.
