Easy Vegan Mashed Butternut Squash for a Healthy Snack or Side Dish

|Updated Nov 11, 2022

Looking for the perfect vegan Thanksgiving side dish or a quick and healthy snack to boost your energy? 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.

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 four generous servings, so enjoy it with others, or save the extra for tomorrow’s mid-day snack!

Prep time: 5 minutes

Cook time: 45 minutes

Total time: 50 minutes

Mashed Butternut Squash

Serves 4

Ingredients

Base

1 medium butternut squash
4 tablespoons oil or vegan butter divided

Flavor Options

Herbed: 2 cloves minced garlic, 2 teaspoons finely chopped thyme or rosemary, ¼ teaspoon ground black pepper
Sweet: 2 tablespoons 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 vegan 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 the remaining 2 Tbsp of oil or butter, then mash to your desired consistency.

Tip: 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%)

About Sarah Bond: I’m the creator of Live Eat Learn along with recipe developer and photographer. I graduated from Penn State with a Bachelor’s Degree in Human Nutrition, then kept that wild love of food going by earning my Master’s Degree in Sensory Science. Put simply, I just love food. When I’m not making or thinking about food, I’m probably out in the foothills of Denver, skiing or hiking with my pup, Rhubarb.

For more great recipe content from Sarah Bond, check out her blog, Live, Eat Learn.

For more great recipes that are dairy-free, check out The Beet's recipe library of more than 1,000 vegan or plant-based recipes.