Mediterranean Diet Mashed Butternut Squash

Elevate your side dish game with this Mediterranean Diet Mashed Butternut Squash—a velvety, flavor-packed alternative to traditional mashed potatoes. Featuring roasted butternut squash as the star ingredient, this dish is infused with the bold, aromatic notes of sautéed garlic, fresh rosemary, and thyme, all brought together with a drizzle of heart-healthy extra virgin olive oil and a splash of bright lemon juice. Roasting the squash creates a naturally sweet, caramelized base, while the addition of sea salt and black pepper balances the flavors beautifully. Perfect for a cozy weeknight dinner or a festive holiday spread, this recipe is not only delicious but also aligned with the wholesome principles of the Mediterranean diet. Ready in just 45 minutes, it's the ultimate crowd-pleasing, nutrient-rich side dish!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pounds butternut squash
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic
• 1 teaspoon fresh rosemary
• 1 teaspoon fresh thyme
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice
• 0.25 cup water

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Peel and deseed the butternut squash, then cut it into 1-inch cubes.

Step 3

Place the cubed squash on a baking sheet lined with parchment paper.

Step 4

Drizzle 1 tablespoon of olive oil over the squash, and toss to coat evenly.

Step 5

Spread the squash in a single layer on the baking sheet and roast in the preheated oven for 25-30 minutes, until tender and slightly caramelized.

Step 6

While the squash is roasting, peel and finely chop the garlic cloves.

Step 7

In a small skillet over medium heat, add the remaining 1 tablespoon of olive oil.

Step 8

Add the chopped garlic to the skillet and sauté for 1-2 minutes until fragrant, being careful not to burn it.

Step 9

Remove the skillet from the heat and add the rosemary and thyme to infuse the oil.

Step 10

Once the squash is roasted, remove it from the oven and transfer to a large mixing bowl.

Step 11

Using a potato masher or a fork, mash the butternut squash to your desired consistency.

Step 12

Add the infused olive oil with garlic and herbs, sea salt, black pepper, lemon juice, and water to the squash. Stir well to combine.

Step 13

Adjust the seasoning with more salt or pepper, if needed.

Step 14

Serve the Mediterranean Mashed Butternut Squash warm, garnished with additional fresh herbs if desired.

Nutrition Facts

Serving size	(1022.3g)

Amount per serving	% Daily Value*
Calories	617.2

Total Fat 28.9g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1202.3mg	0%
Total Carbohydrate 98.5g	0%
Dietary Fiber 29.5g	0%
Total Sugars 18.3g
Protein 8.7g	0%

Vitamin D 0IU	0%
Calcium 392.5mg	0%
Iron 5.8mg	0%
Potassium 2626.4mg	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: 37.8%

Protein: 5.1%

Carbs: 57.2%