Heart-Healthy Savory Mashed Squash

Creamy, comforting, and packed with nourishing flavors, Heart-Healthy Savory Mashed Squash is the perfect side dish for any meal. Made with roasted butternut squash, a drizzle of extra-virgin olive oil, and gently toasted garlic and fresh thyme, this recipe delivers a rich, savory profile without compromising on health. A splash of low-sodium vegetable broth and a dash of nutmeg elevate its smooth, velvety texture, while black pepper and sea salt add just the right balance of seasoning. Ready in under an hour, this simple yet flavorful dish is low in sodium, full of antioxidants, and naturally gluten-free. Serve it warm alongside roasted vegetables, grilled lean proteins, or as a crowd-pleasing addition to your holiday table. Perfect for those seeking heart-healthy recipes that never skimp on taste!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 medium butternut squash
• 2 tablespoons extra-virgin olive oil
• 0.5 cup low-sodium vegetable broth
• 2 cloves garlic
• 1 tablespoon fresh thyme leaves
• 0.5 teaspoon black pepper
• 0.25 teaspoon sea salt
• 0.25 teaspoon nutmeg

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Cut each butternut squash in half lengthwise and scoop out the seeds. Lightly brush the insides with 1 tablespoon of the olive oil.

Step 3

Place the squash halves, cut side down, on a baking sheet lined with parchment paper.

Step 4

Roast in the preheated oven for 30 to 40 minutes or until the squash is tender when pierced with a fork.

Step 5

Meanwhile, finely mince the garlic cloves.

Step 6

In a small pan over medium heat, dry-toast the garlic and thyme leaves for 1-2 minutes or until fragrant, stirring constantly to avoid burning. Remove from heat and set aside.

Step 7

Once the squash is cool enough to handle, scoop the flesh into a large mixing bowl, discarding the skin.

Step 8

Add the remaining 1 tablespoon of olive oil, the low-sodium vegetable broth, black pepper, sea salt, and nutmeg to the bowl.

Step 9

Using a potato masher or an immersion blender, mash the squash mixture to your desired consistency. You can make it as smooth or as chunky as you like.

Step 10

Stir in the toasted garlic and thyme.

Step 11

Taste and adjust seasoning if necessary.

Step 12

Serve warm as a side dish and enjoy your Heart-Healthy Savory Mashed Squash.

Nutrition Facts

Serving size	(2957.5g)

Amount per serving	% Daily Value*
Calories	1381.4

Total Fat 29.7g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 766.2mg	0%
Total Carbohydrate 298.2g	0%
Dietary Fiber 90.3g	0%
Total Sugars 55.8g
Protein 25.8g	0%

Vitamin D 0IU	0%
Calcium 1176.3mg	0%
Iron 17.5mg	0%
Potassium 8098.0mg	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: 17.1%

Protein: 6.6%

Carbs: 76.3%