Roasted Butternut Squash Mash

Tina Ruggiero
Roasted butternut

The “A” in vitamin A should stand for “amazing.” It promotes healthy vision and cell development — especially important for pregnant mothers — it protects us from infection and may even reduce age-associated illnesses. Both animal- and plant-based foods contain vitamin A, and in this recipe, squash is the contributor. Each tablespoon of this creamy, flavor-packed dip provides nearly 70% of a day’s worth of vitamin A. It’s so good, you’ll want to eat it by the cup-full!

Yield: 2 cups
Time: 40 minutes


  • 1 (3 ½ lbs.) butternut squash, peeled, cut into ½” cubes, (about 8 cups)
  • 1 Tbsp. vegetable oil
  • 2 tsp. butter
  • 1 clove garlic, finely chopped (1 tsp.)
  • ¼ cup finely chopped walnuts
  • 2 Tbsp. finely grated Parmigiano Reggiano
  • Crostini, carrots, red peppers, radishes, etc. for dipping


  1. Preheat oven to 400ºF.
  2. Place the butternut squash on a baking sheet and toss with salt, pepper and vegetable oil.
  3. Roast, turning the chunks over once or twice, until soft and golden, about 20 minutes.
  4. Place in a bowl and add the butter, garlic, walnuts, and cheese.
  5. Use a heavy-duty whisk, fork, or ricer to mash the squash and combine the ingredients.
  6. Taste and adjust seasoning. Serve with crostini and vegetables.


Try mixing different vegetables such as carrots into the mash.

Mix different vegetables into the mash.

Calories per Tablespoon: 30
Total Fat: 1.5
Protein: 1 g
Carbohydrates: 4 g
Sodium: 10 mg
Fiber: 1 g

I always use unsalted butter when cooking. Brands differ in terms of their sodium content, and the ripeness of the product you’re using can also affect how much salt is needed. So, start with unsalted butter, and season to taste as you go.

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