Heart-Healthy Mashed Butternut Squash

Delight your taste buds while nourishing your heart with this flavorful Heart-Healthy Mashed Butternut Squash recipe. Packed with natural sweetness and enhanced by the warming notes of fresh rosemary, thyme, and a hint of nutmeg, this creamy side dish is perfectly balanced and oh-so-satisfying. Roasting butternut squash caramelizes its edges, adding depth, while a touch of olive oil and veggie broth keep the dish light yet rich in texture. Minced garlic brings a savory edge, ensuring every spoonful is a harmonious blend of wholesome flavors. With minimal prep time and no dairy, this comfort food is low in sodium, full of antioxidants, and perfect for clean eating. Garnish with fresh parsley for a pop of color, and serve it warm alongside your favorite mains for a nutrient-packed, heart-conscious meal that’s as healthy as it is indulgent.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 medium (about 2-3 pounds each) butternut squash
• 2 tablespoons olive oil
• 3 medium garlic cloves, minced
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh thyme leaves
• 0.5 cup low-sodium vegetable broth
• 0.5 teaspoon black pepper, freshly ground
• 0.5 teaspoon sea salt
• 0.25 teaspoon nutmeg, freshly grated
• 1 tablespoon fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash the butternut squash. Carefully cut each squash in half lengthwise and scoop out the seeds with a spoon.

Step 3

Lightly grease a baking sheet with a bit of olive oil. Place the squash halves cut-side down onto it.

Step 4

Roast the squash in the preheated oven for about 40 to 45 minutes, until the flesh is tender and easily pierced with a fork.

Step 5

While the squash is roasting, heat 1 tablespoon of olive oil in a small skillet over medium heat.

Step 6

Add minced garlic and sauté for about 30 seconds, until fragrant. Stir in rosemary and thyme and cook for another minute. Set aside.

Step 7

Once the squash is done, remove it from the oven and allow it to cool slightly.

Step 8

Scoop out the flesh of the squash into a large mixing bowl. Discard the skins.

Step 9

Using a potato masher or a large fork, mash the squash until it reaches your desired consistency.

Step 10

Stir in the sautéed garlic and herbs, then add the vegetable broth gradually, mixing until you achieve the desired creaminess.

Step 11

Season with black pepper, sea salt, and nutmeg. Mix well to ensure the seasonings are evenly distributed.

Step 12

Transfer the mashed butternut squash to a serving bowl and garnish with fresh parsley if desired. Serve warm.

Nutrition Facts

Serving size	(2436.0g)

Amount per serving	% Daily Value*
Calories	1193.6

Total Fat 30.4g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1328.3mg	0%
Total Carbohydrate 244.8g	0%
Dietary Fiber 73.7g	0%
Total Sugars 45.3g
Protein 21.5g	0%

Vitamin D 0IU	0%
Calcium 972.9mg	0%
Iron 14.8mg	0%
Potassium 6641.3mg	0%

*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.

Source of Calories

Fat: 20.4%

Protein: 6.4%

Carbs: 73.1%