Your Healthy Beginning

Your Healthy Beginning

Love How You Live

Your Healthy Beginning

Love How You Live

Delicious Butternut Squash Mash Recipe


Welcome back to another amateur recipe by a home cook! If I can do it, so can you!


Today, we’re talking about my recipe for delicious butternut squash mash- the perfect addition to your Thanksgiving menu and to enjoy all fall! This is a great low-calorie, vegetarian, & keto-friendly option that can perfectly replace traditional mashed potatoes.

butternut squash mash in a white dish

Let’s Talk Butternut Squash Mash


How to Bake Butternut Squash

First things first, how do you even bake this thing? There are several different ways you can bake butternut squash, but for this recipe, we’re going to be slicing it in half, scooping out the seeds, and tossing it in the oven.


You can also peel your squash, take the seeds out, and cube it if you’re looking for a more time-efficient option.


The cook time will vary slightly depending on how big of squash you have, but for this recipe, it’s about 70 minutes at 350 degrees in your oven. You’ll know when your butternut squash is baked through when you can easily poke it with a fork without any resistance.


How to Cut Butternut Squash

The short answer to this is to carefully. But in the real talk- the skin of butternut squash is not very thick, so you shouldn’t have that hard of a time cutting it.


Pick one of your bigger knives and start in the center of your squash, cutting it towards the stem, around to the other side, and down to the bottom. You may need to do a couple of passes to make sure you cut all the way through.


Need a visual? Watch the tutorial below, and I’ll show you how!


Boiling Butternut Squash?

If you absolutely hate the idea of using your oven, you can choose to boil the squash instead. Cut them into 1-inch pieces and boil for about 10 minutes. However, I don’t believe this is the ideal way of cooking butternut squash, and if you bake it, it will be more flavourful.


Why You’ll Butternut Squash Mash

Why? Because we both know you love mashed potatoes and are looking for a healthier option so maybe this Thanksgiving, you are not so bloated; you need to unbutton your pants at the table.


Be real talk. Butternut squash mash is the cousin of mashed potatoes. It’s a creamy side dish option that is, in fact, healthier than mashed potatoes and will pair perfectly with a turkey dinner.


If you’re looking to please your guests, this is a vegetarian & keto-friendly option that can easily be vegan friendly as well. Just swap the butter for vegan butter, or don’t bother to include it.


Lastly, serving your butternut squash mash in the squash shell itself will make a beautiful edible table decoration your guests will post on Instagram & Facebook.


Okay, we talked about the baking, the cutting, the alternatives. Ready to make your version of this delicious butternut squash mash recipe?


Let’s get into it!



Watch Tutorial

Let's Get Cooking

Butternut Squash Mash

the perfect addition to your Thanksgiving menu and to enjoy all fall! This is a great low-calorie, vegetarian, & keto-friendly option that can perfectly replace traditional mashed potatoes.
Prep Time 10 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 20 minutes
Course Side Dish
Servings 4 Servings
Calories 130 kcal


  • 1 Butternut Squash
  • 1 TBSP Extra Virgin Olive Oil
  • ¼ TSP Salt
  • 1 Garlic Clove
  • 1 TBSP Butter
  • ½ TSP Parsley


  • Beginning by setting your oven to 350 degrees F.
  • slice your butternut squash in half and scoop out the seeds.
  • Drizzle your olive oil & salt over your squash and rub in until evenly coated. 
  • Bake for 70 minutes or until you can easily pierce with a fork
  • with a fork or spoon, scrape out all your squash and add to a medium bowl. Add in your butter, garlic & parsley, and stir until thoroughly combined. 
  • Add back into your squash shell or a bowl, serve, and enjoy! <3


Calories: 130kcalCarbohydrates: 25gProtein: 2gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 180mgPotassium: 665mgFiber: 4gSugar: 6gVitamin A: 19932IUVitamin C: 40mgCalcium: 99mgIron: 1mg
Keyword butternut sqaush, christmas, holiday side dish, thanksgiving
Tried this recipe?Let us know how it was!

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