Low Sodium Mashed Butternut Squash

Creamy, rich, and irresistibly smooth, this Low Sodium Mashed Butternut Squash is a healthy twist on classic comfort food. Perfectly roasted butternut squash forms the buttery base of this dish, enhanced with a touch of unsalted butter, creamy milk, and a hint of nutmeg for warming depth. The subtle bite of freshly minced garlic and the pop of black pepper elevate the natural sweetness of the squash, while the optional chive garnish adds a burst of freshness and color. With no added salt, this side dish is heart-healthy without sacrificing flavor. Quick to prepare and packed with wholesome ingredients, it’s a perfect addition to any meal, from weeknight dinners to holiday feasts.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 medium butternut squash
• 2 tablespoons unsalted butter
• 1 cup milk
• 0.5 teaspoon black pepper
• 0.25 teaspoon ground nutmeg
• 2 cloves garlic (minced)
• 2 tablespoons chives (for garnish, optional)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the butternut squashes in half lengthwise and remove the seeds.

Step 3

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

Step 4

Roast the squash in the preheated oven for about 35-45 minutes, or until the flesh is tender when pierced with a fork.

Step 5

Once roasted, remove the squash from the oven and let it cool slightly.

Step 6

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

Step 7

Add the unsalted butter, milk, black pepper, nutmeg, and minced garlic to the bowl.

Step 8

Using a potato masher or an immersion blender, mash or blend the squash until smooth and creamy.

Step 9

Taste and adjust seasoning as necessary; add more pepper or a touch of butter as desired.

Step 10

Transfer the mashed squash to a serving dish, garnish with chives if using, and serve warm.

Nutrition Facts

Serving size	(3080.9g)

Amount per serving	% Daily Value*
Calories	1465.7

Total Fat 31.9g	0%
Saturated Fat 17.6g	0%
Polyunsaturated Fat 0.2g
Cholesterol 84.0mg	0%
Sodium 213.2mg	0%
Total Carbohydrate 308.3g	0%
Dietary Fiber 90.2g	0%
Total Sugars 67.2g
Protein 34.1g	0%

Vitamin D 107.4IU	0%
Calcium 1472.3mg	0%
Iron 17.3mg	0%
Potassium 8372.5mg	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: 17.3%

Protein: 8.2%

Carbs: 74.4%