Yummy Mashed Butternut Squash

This vibrant orange vegetable is yummy and super nutritious. Butternut squash is packed with fiber, vitamins A and C. I brought the fat grams way down by using reduced-fat milk and reduced-fat butter. Each serving has only 139 calories and 3 grams of fat.
Yummy Mashed Butternut Squash

Helpful Tips About this Recipe

Serves 5 (½ cup) servings

Food Facts

Butternut squash looks like a pear-shaped bat.  The color of its smooth shell ranges from yellow to camel.  The origin of butternut squash is from Mexico and Central America.

Prep Tip

Mashed Butternut Squash can be prepared several days in advance and stored in the refrigerator until ready to heat and serve.

Shopping Tips

To save prep time, most supermarkets carry packages of cubed butternut squash.  I found them in 8 oz packages.  Just make sure you buy enough to equal 2 pounds.

Substitution Tip

Sweet potatoes can be used in this recipe instead of butternut squash.  Be sure to peel them first.

WW Freestyle SmartPoints 5-Blue
WW SmartPoints
SKINNY FACTS: for 1 serving
124 cal, 3g fat, 1g sat. fat, 1g chol, 2g protein, 25g carb, 5g fiber, 129mg sodium, 6g sugar


Yummy Mashed Butternut Squash

Yummy Mashed Butternut Squash

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Prep Time 15 minutes
Bake Time: 40 minutes
Total Time 55 minutes
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 5
Calories 124 kcal


  • 1 medium butternut squash (about 2 pounds)
  • 2 tablespoons golden brown sugar
  • 3 tablespoons reduced-fat butter or Smart Balance Light, melted
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon fresh ground pepper
  • ¼ cup reduced-fat milk, heated


  • Preheat oven to 400 degrees.  Coat a baking sheet with cooking spray. (I like olive oil cooking spray).
  • Cut off ends of the squash and discard.  Peel squash, cut it in half lengthwise, and remove the seeds.  Cut the squash into ¾-inch cubes and place it on a prepared baking sheet. Sprinkle brown sugar evenly over the top of the squash.  Spoon melted butter evenly over the top.  Sprinkle with salt and pepper.  Toss together all ingredients and spread in a single layer.
  • Place in oven and bake for 40 minutes or until the squash is tender. Using a spatula, turn over squash after 20 minutes.
  • In a food processor fitted with a metal blade, place cooked squash, pan liquids, and warmed milk.  Pulse until squash is coarsely pureed.  If you don’t have a food processor, place everything in a medium-size bowl.  Using a potato masher or the back of a fork, mash the cubes of squash until pureed.
  • Serve warm.


Serving: 0.5cupCalories: 124kcalCarbohydrates: 25gProtein: 2gFat: 3gSaturated Fat: 1gCholesterol: 1mgSodium: 129mgFiber: 5gSugar: 6gBlue Smart Points: 5Green Smart Points: 5Plus Points: 3
Tried this recipe?Let me know how it was!

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