Low Sodium Creamy Mashed Pumpkin

Elevate your side dish game with this Low Sodium Creamy Mashed Pumpkin recipe, a wholesome and nutritious twist on traditional mashed sides. Made with tender pumpkin cubes, unsalted butter, low-sodium chicken broth, and a touch of heavy cream, this low-sodium dish strikes the perfect balance between rich creaminess and subtle fall-inspired spices like nutmeg and garlic powder. Ideal for those watching their sodium intake, this recipe delivers comforting flavors without compromising on taste. With just 15 minutes of prep and 20 minutes of cooking time, it’s a quick and satisfying option for weeknight dinners or holiday spreads. Garnish with fresh chives for a pop of color and serve this velvety mash warm as a unique, health-conscious side dish that pairs beautifully with roasted meats or vegetarian mains.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 cups (cubed) Pumpkin
• 2 tablespoons Unsalted Butter
• 0.25 cup Low-Sodium Chicken Broth
• 0.25 cup Heavy Cream
• 0.25 teaspoon Ground Black Pepper
• 0.125 teaspoon Ground Nutmeg
• 0.25 teaspoon Garlic Powder
• 1 tablespoon, chopped Fresh Chives (optional)

Directions

Step 1

Peel the pumpkin, remove the seeds and fibers, and cut it into roughly 1-inch cubes.

Step 2

In a large pot, fill halfway with water and bring to a boil.

Step 3

Add the cubed pumpkin and boil gently for about 15 minutes, or until the pumpkin is fork-tender.

Step 4

Drain thoroughly and return the drained pumpkin to the pot.

Step 5

Over low heat, add the unsalted butter to the pumpkin and mash it using a potato masher or a fork until smooth. For a finer texture, you may also use an immersion blender.

Step 6

Stir in the low-sodium chicken broth and heavy cream until well combined and creamy.

Step 7

Season with ground black pepper, ground nutmeg, and garlic powder, stirring until evenly distributed.

Step 8

Adjust seasoning to taste, if necessary.

Step 9

Remove from heat and garnish with fresh chopped chives, if using.

Step 10

Serve warm as a side dish.

Nutrition Facts

Serving size	(1103.5g)

Amount per serving	% Daily Value*
Calories	661.4

Total Fat 45.2g	0%
Saturated Fat 26.5g	0%
Polyunsaturated Fat g
Cholesterol 122mg	0%
Sodium 51.9mg	0%
Total Carbohydrate 63.3g	0%
Dietary Fiber 5.1g	0%
Total Sugars 26.9g
Protein 10.5g	0%

Vitamin D 0IU	0%
Calcium 211.8mg	0%
Iron 7.9mg	0%
Potassium 3262.6mg	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: 57.9%

Protein: 6.0%

Carbs: 36.1%