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Home Eat Dinners

Mashed Butternut Squash (Sweet or Savory)

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By: Sarah BondUpdated: Nov 18, 2022 Leave a Comment

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Satisfy your cravings for sweet or savory with Mashed Butternut Squash. This dish is perfect for both weeknight dinners and holiday feasts, making four heaping servings.

A bowl filled with herby mashed butternut squash

What’s for dinner tonight? If meal time is quickly approaching and you’re still undecided (don’t worry, we can all relate), I have a simple solution for you: mashed butternut squash.

This is one of the easiest ways to cook butternut because it involves nothing other than roasting the squash in the oven and mashing it up!

Mashed squash is a great option whether you’re in the mood for sweet or savory, because you can make it both ways. For a sweet version we mix in a dash of maple syrup or brown sugar and cayenne pepper, and for a savory version we go an herby route with garlic and thyme or rosemary. It’s flexible to whatever you’re feeling, and both variations are oh so delicious.

This recipe amounts to 4 generous servings, so enjoy it with others, or save the extra for tomorrow’s mid-day snack!

A bowl filled with sweet mashed butternut squash

How to make mashed butternut

Making mashed squash couldn’t be simpler. We’ll start by prepping the squash, then we’ll add our flavorings. We’ll let it roast for 45 minutes (or boil if you’re in a time crunch), and mash!

Step 1: Prep the butternut
First, preheat the oven to 400°F (204°C). Cut the top and bottom off of the butternut, and then carefully cut it in half lengthwise (the skin can stay on). Next, use a spoon to scoop out the seeds. Drizzle the orange part with either 2 Tbsp of oil or rub with 2 Tbsp of butter.

Two halves of a butternut squash facing up

Step 2: Add the flavor
If you want to add a flavor, rub on the ingredients of your chosen flavor option (see below).

Step 3: Roast until fork-tender
Place the butternut cut side-down on a baking sheet, roasting for about 45 minutes, or until fork-tender. Placing it facedown will help steam the inside, cooking it faster.

Roasting (rather than boiling) gives the butternut a nicer flavor while also caramelizing its natural sugars. If you’re short on time, you can boil or sauté in a pinch!

One roasted half of a butternut squash

Step 4: Mash it up
Allow the butternut to cool slightly, then scoop out the orange flesh and place it in a large bowl. Add the remaining 2 Tbsp of oil or butter and mash to your desired consistency.

Mashing butternut squash in a bowl with a potato masher

How to make herby mashed butternut

Herby mashed butternut is great for when you want a hearty, savory, mashed potato-like dish. To go with this savory route, you’ll need:

  • Garlic: Garlic is a must for the herby version of this dish. Use 2 cloves, minced.
  • Thyme or Rosemary: No matter which you choose, both will wind up tasting delicious. I love using fresh herbs, but dried work too!
  • Black Pepper: Finally, add ¼ tsp of black pepper for that last bit of extra flavor.
Half of a butternut squash coated with butter, garlic, thyme, and black pepper
A bowl of savory mashed butternut squash

How to make sweet mashed butternut

Sweet mashed butternut is just as easy to make as herby. This one uses only 2 ingredients and is a great way to satisfy that sweet tooth while also providing your body with veggies!

  • Brown Sugar or Maple Syrup: I can’t say I have a preference with this part, as both options taste fantastic. Maple syrup could qualify as a more natural option, but brown sugar is just so tasty too. Either way, use 2 Tbsp.
  • Cayenne Pepper: Finally, add a pinch of cayenne pepper for extra flavor and a dash of heat.
Half of a butternut squash coated with butter, brown sugar, and cayenne pepper
A bowl of sweet mashed butternut squash

Other butternut recipes you’ll love

Craving some more savory butternut squash recipes? I have you covered. Enjoy these renditions with options ranging from soup and mac and cheese to risotto and oats!

  • Butternut Squash Risotto
  • Slow Cooker Vegan Butternut Squash Soup
  • Stovetop Butternut Squash Mac and Cheese
  • Crockpot Steel Cut Oats with Butternut Squash

Or in case you’re making this for a holiday feast, pair it with our Green Bean Casserole and Whole Roasted Cauliflower (a Thanksgiving centerpiece)!

Mashed Butternut Squash

No ratings yet
Prep: 5 minutes
Cook: 45 minutes
Total: 50 minutes
Author: Sarah Bond
Calories: 199kcal
Servings: 4 servings
Print Rate
Satisfy your cravings for sweet or savory with Mashed Butternut Squash. This dish is perfect for both weeknight dinners and holiday feasts, making four heaping servings.

Ingredients

Base

  • 1 medium butternut squash
  • 4 Tbsp oil or butter divided, 60 g

Flavor Options

  • Herby: 2 cloves minced garlic, 2 tsp finely chopped thyme or rosemary, ¼ tsp ground black pepper
  • Sweet: 2 Tbsp brown sugar or maple syrup, a pinch of cayenne pepper

Instructions 

  • Prep: Preheat oven to 400°F (204°C). Cut the top and bottom off of the butternut, then carefully cut it in half, lengthwise (the skin can stay on). Use a spoon to scoop out the seeds. Drizzle the orange part with either 2 Tbsp of oil or rub with 2 Tbsp of butter.
  • Flavor: If you want to add a flavor, rub on the ingredients of your chosen flavor option.
  • Roast: Place butternut cut side down on a baking sheet, roasting for about 45 minutes, or until fork-tender.
  • Mash: Allow butternut to cool slightly, then scoop out the orange flesh and place in a large bowl. Add remaining 2 Tbsp of oil or butter, then mash to your desired consistency.

Tips & Tricks

In a hurry? Rather than roasting the butternut in halves, you can peel and cube the orange flesh, then either boil or saute until tender. 

Nutrition Information

Serving: 1serving (without flavorings) Calories: 199kcal (10%) Carbohydrates: 20.5g (7%) Protein: 1.8g (4%) Fat: 14.2g (22%) Saturated Fat: 2g (13%) Cholesterol: 0mg Sodium: 7mg Potassium: 616mg (18%) Fiber: 3.5g (15%) Sugar: 3.9g (4%) Calcium: 84mg (8%) Iron: 1mg (6%)
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