Low Fat Butternut Squash Puree

Creamy and comforting, this Low Fat Butternut Squash Puree is a wholesome twist on a classic side dish, perfect for healthy eating and fall-inspired meals. Made with roasted butternut squash, sautéed onion and garlic, and a hint of warm nutmeg, this recipe achieves irresistible depth of flavor without relying on heavy cream or butter. A splash of low-sodium vegetable broth brings it all together, while a quick blend creates a velvety, smooth texture that's both light and satisfying. With only 15 minutes of prep and a total cook time of 35 minutes, this nutritious dish is ideal for busy weeknights or holiday dinner tables alike. Serve it as a stand-alone side or pair it with your favorite roasted proteins for a complete meal. Low-fat, dairy-free, and packed with naturally sweet, earthy flavors, this butternut squash puree is a must-try for health-conscious food lovers.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pounds Butternut squash
• 1 cup Low-sodium vegetable broth
• 0.5 Onion
• 1 clove Garlic
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.125 teaspoon Nutmeg
• 1 teaspoon Olive oil

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Peel the butternut squash, remove the seeds, and cut it into 1-inch cubes.

Step 3

Place the squash cubes on a baking sheet, drizzle with 1 teaspoon of olive oil, and toss to coat.

Step 4

Roast the squash in the oven for about 25 minutes, or until tender and slightly caramelized, turning once halfway through cooking.

Step 5

While the squash is roasting, finely chop half an onion and mince 1 clove of garlic.

Step 6

In a large pan, add the chopped onion and garlic and sauté over medium heat for about 5 minutes until softened, using a splash of the vegetable broth if needed to prevent sticking.

Step 7

Once the squash is roasted, transfer it to the pan with the onions and garlic.

Step 8

Add 1 cup of low-sodium vegetable broth to the pan and stir to combine.

Step 9

Let the mixture simmer for about 5 minutes to blend the flavors.

Step 10

Use an immersion blender to puree the mixture until smooth. Alternatively, transfer the contents of the pan to a countertop blender and blend until smooth.

Step 11

Season the puree with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.125 teaspoon of nutmeg.

Step 12

Stir well, taste, and adjust the seasoning if necessary. Serve warm and enjoy your low-fat butternut squash puree!

Nutrition Facts

Serving size	(1215.0g)

Amount per serving	% Daily Value*
Calories	531.7

Total Fat 15.0g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1358.8mg	0%
Total Carbohydrate 104.3g	0%
Dietary Fiber 30.0g	0%
Total Sugars 21.1g
Protein 9.1g	0%

Vitamin D 0IU	0%
Calcium 400.9mg	0%
Iron 6.0mg	0%
Potassium 2874.8mg	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: 22.9%

Protein: 6.2%

Carbs: 70.9%