Low Sodium Savory Mashed Squash

Transform your side dish game with this Low Sodium Savory Mashed Squash recipe, a wholesome and flavorful alternative to traditional mashed sides. Featuring naturally sweet roasted butternut squash blended with creamy coconut milk, unsalted butter, and a fragrant medley of fresh thyme, rosemary, and garlic, this recipe delivers rich, herbaceous flavor without the need for added salt. Roasting the squash enhances its natural sweetness and caramelizes the edges, while a hint of black pepper adds subtle warmth. Ready in just under an hour with minimal prep time, this heart-healthy, gluten-free dish is perfect for anyone seeking a delicious, low-sodium option for weeknight dinners or holiday feasts. Serve it alongside roasted meats, grilled vegetables, or as a standalone vegetarian delight that will impress every guest at the table.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 large butternut squash
• 2 tablespoons extra virgin olive oil
• 2 tablespoons unsalted butter
• 1 teaspoon fresh thyme
• 1 teaspoon fresh rosemary
• 2 large garlic cloves
• 0.5 teaspoon black pepper
• 0.5 cup coconut milk

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Peel and cube the butternut squash into 1-inch pieces.

Step 3

Spread the squash cubes evenly on a baking sheet and drizzle with olive oil.

Step 4

Chop the garlic cloves finely.

Step 5

Sprinkle the chopped garlic, thyme, and rosemary over the squash cubes.

Step 6

Toss the squash to ensure even coating with olive oil and herbs.

Step 7

Roast the squash in the preheated oven for 30-35 minutes, or until tender and lightly caramelized.

Step 8

Remove the squash from the oven and allow to cool slightly.

Step 9

Transfer the roasted squash to a large mixing bowl.

Step 10

Add the unsalted butter, black pepper, and coconut milk to the bowl.

Step 11

Mash the squash thoroughly using a potato masher or fork until smooth and creamy.

Step 12

Taste and adjust seasoning if necessary.

Step 13

Serve immediately as a savory, low sodium side dish.

Nutrition Facts

Serving size	(2913.7g)

Amount per serving	% Daily Value*
Calories	1597.7

Total Fat 54.7g	0%
Saturated Fat 18.7g	0%
Polyunsaturated Fat g
Cholesterol 62mg	0%
Sodium 134.9mg	0%
Total Carbohydrate 300.9g	0%
Dietary Fiber 87.9g	0%
Total Sugars 62.1g
Protein 25.7g	0%

Vitamin D 0IU	0%
Calcium 1156.8mg	0%
Iron 17.0mg	0%
Potassium 7908.9mg	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: 27.4%

Protein: 5.7%

Carbs: 66.9%