Mashed Butternut Squash

Mashed Butternut Squash

Prep time: 10 minutes

Servings: 6

  • 1 large (3 ½ pound) butternut squash (peeled, seeded and diced into 3/4 -inch cubes, divided (about 9 ½ cups)
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon pure maple syrup plus additional to taste
  • 1 teaspoon kosher salt divided, plus additional to taste 
  • ½ teaspoon black pepper divided, plus additional to taste 
  • ¼ teaspoon ground nutmeg, freshly grated if possible
  • 1/8 teaspoon cayenne pepper, optional 
  • ¼ cup almond milk or milk of choice; use half and half or full-fat coconut milk for a richer flavor
  • 2 tablespoons Parmesan cheese or nutritional yeast, optional but very good
  • 2 tablespoons chopped fresh parsley   
  1. Place a rack in the center of your oven and preheat the oven to 350 degrees. For easy clean up, line a rimmed baking sheet with parchment paper or aluminum foil. 
  2. Wash and dry the squash. Trim off the top and bottom ends, then carefully slice it in half lengthwise. (No need to peel it.) Scoop out the seeds. Place it cut side up on the prepared baking sheet. 
  3. Brush the cut sides of the squash with 1 tablespoon of the olive oil and the maple syrup. Sprinkle with ½ teaspoon salt and ¼ teaspoon black pepper. Bake for 1 hour 15 minutes, or longer depending upon the size of the squash, until very tender and the squash pierces easily with a fork. Let rest until cool enough to handle.
  4. Carefully scoop out the flesh and place it in the bowl of a stand mixer or a large mixing bowl. Add the nutmeg, cayenne, milk, Parmesan, parsley, and remaining 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Mash the butternut squash, either by hand with a potato mixer, or with a low speed, until it is as smooth as you like. 
  5. Taste and adjust the seasoning as you like.  Enjoy hot. 

TO STORE:  Place leftover mashed butternut squash in an airtight container in the refrigerator for up to five days. 

TO REHEAT:  Gently rewarm the mashed squash in a Dutch oven on the stove over medium-low heat, adding a splash of milk as needed for moisture. You can also rewarm this recipe in the microwave. 

TO FREEZE:  Store mashed butternut squash in an airtight freezer-safe storage container for up to three months. Let thaw overnight in the refrigerator before reheating.

TO MAKE AHEAD:  Cut the squash in half, and store in the refrigerator for up to one day in advance. You can also cut, roast and scoop out the squash ahead of time. Store the roasted squash in the refrigerator up to one day in advance,  then finish the recipe as directed. 


Per serving: 109 calories;1g protein; 5g fat; 17g carbohydrates; 5g sugar; 3g dietary fiber; 407mg sodium; 455mg potassium; 78mg calcium; vitamin A 13417 IU; iron 1mg

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