Low Sodium Savory Mashed Squash
Transform your side dish game with this delicious Low Sodium Savory Mashed Squash recipe, a heart-healthy twist on traditional comfort food! Featuring roasted butternut squash infused with aromatic fresh rosemary, thyme, and garlic, this dish is creamy and flavorful without relying on added salt. Coconut milk and unsalted butter bring a velvety texture, while black pepper provides a subtle kick, making it the perfect balance of rich and savory. Easy to prepare in under an hour, this mashed squash is ideal as a wholesome accompaniment to your favorite meals, whether it’s for a holiday feast or a simple weeknight dinner. Packed with nutritious ingredients, it’s a crowd-pleasing, low-sodium alternative that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 2 large butternut squash
- 2 tablespoons extra virgin olive oil
- 2 tablespoons unsalted butter
- 1 teaspoon fresh thyme
- 1 teaspoon fresh rosemary
- 2 large garlic cloves
- 0.5 teaspoon black pepper
- 0.5 cup coconut milk
Instructions
Preheat the oven to 400°F (200°C).
Peel and cube the butternut squash into 1-inch pieces.
Spread the squash cubes evenly on a baking sheet and drizzle with olive oil.
Chop the garlic cloves finely.
Sprinkle the chopped garlic, thyme, and rosemary over the squash cubes.
Toss the squash to ensure even coating with olive oil and herbs.
Roast the squash in the preheated oven for 30-35 minutes, or until tender and lightly caramelized.
Remove the squash from the oven and allow to cool slightly.
Transfer the roasted squash to a large mixing bowl.
Add the unsalted butter, black pepper, and coconut milk to the bowl.
Mash the squash thoroughly using a potato masher or fork until smooth and creamy.
Taste and adjust seasoning if necessary.
Serve immediately as a savory, low sodium side dish.
Nutrition Facts
Calories |
1598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.7 g | 70% | |
| Saturated Fat | 18.7 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 135 mg | 6% | |
| Total Carbohydrate | 300.9 g | 109% | |
| Dietary Fiber | 87.9 g | 314% | |
| Total Sugars | 62.1 g | ||
| Protein | 25.7 g | 51% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1157 mg | 89% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 7909 mg | 168% | |
*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.
