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Mashed Butternut Squash

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6 servings
Calories 185kcal



  • 3 Pounds Butternut Squash about an average-sized squash
  • 2 Tablespoons Unsalted Butter
  • 1/4 Cup Cream Cheese

Mix-Ins (For Savory):

  • 1 Teaspoon Garlic minced
  • 1 Teaspoon Kosher Salt
  • 1 Teaspoon Sage, Thyme and/or Rosemary minced

Mix-Ins (For Sweet):

  • Pinch Kosher Salt
  • 2 Tablespoons Brown Sugar or golden erythritol for sugar free
  • 1/2 Teaspoon Cinnamon
  • 1/4 Teaspoon Nutmeg


  • Steam butternut squash. I do this in a large pot with 1" of water and a steamer basket (squash goes in the basket). Then cover with a lid and steam until fork tender (about 13-15 minutes). Alternatively, you can do this in the microwave or without the steamer basket in a heavy bottom pot. Strain the squash, discard any liquid, and wipe out the pot with a paper towel to clean.
    butternut squash mash healthy
  • For savory: Return the pot to medium heat, and melt the butter. Add the garlic and fresh herbs. Saute until fragrant. Remove from heat and add the steamed squash, salt, and cream cheese. Use an immersion blender or place everything together in a blender until completely smooth and well combined. You may need to add a few tablespoons of liquid to the blender, broth, heavy cream, or water will work.
    For sweet: Combine butter, cream cheese salt, brown sugar, cinnamon, nutmeg, and steamed squash in a blender, or return it to the pot and use an immersion blender to combine until the squash is completely smooth and the ingredients have combined. Again, you may need to add a few tablespoons of liquid to the blender, heavy cream or water will work.
    butternut squash mash healthy
  • Taste and adjust the seasoning to your liking. Serve warm, and enjoy!
    butternut squash mash healthy


  • Nutritional information is based on the savory variation:


Calories: 185kcal | Total Carbohydrates: 31g | Protein: 3g | Fat: 7g | Sodium: 428mg | Fiber: 5g | Sugar: 9g | Net Carbs: 26g

Delicious recipe from Lindsey Hyland // www.thelittlepine.com