Mashed Butternut Squash


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Mashed butternut squash makes for the perfect side dish on a fall dinner table. It’s smooth, creamy, and loaded with nutrients, for a healthier spin on classic mashed potatoes.

Mashed butternut squash in a white bowl.

While most people are searching for mashed potatoes for the holidays, I’m letting winter squash take the spotlight this season. If you know me, I like to take full advantage of seasonal ingredients, and I always love variations.

Case in point, I also love my mashed cauliflower, mashed potatoes and mashed sweet potatoes. So let’s have a little fun and turn butternut squash into a tasty mashed dish that compliments almost any main course.

Mashed Butternut Squash Ingredients

Good news – this recipe is a blend of just 5 ingredients! That includes butternut squash, olive oil, butter, salt and pepper. That’s it! The bulk of this recipe is spent roasting the butternut squash (for that delicious caramelization). But after it’s cooked, all you have to do is simply mix the ingredients together and serve.

Roasted butternut squash halves on a baking sheet.

How To Roast Butternut Squash

If you haven’t already seen my video on how to roast butternut squash, I’ll quickly recap. But if you’d like to learn more about roasted butternut squash (and how to make it two different ways), make sure to watch that video.

  • Cut the butternut squash in half lengthwise. To make it easier to cut, you can slice the ends off and microwave it for a few minutes.
  • Scoop the seeds out with a spoon.
  • Brush olive oil on the butternut squash halves and season with salt and pepper.
  • Bake for 40-45 minutes with the squash laying cut side down on a baking sheet.

Mashed butternut squash with butter drizzled on top.

How To Mash Butternut Squash

Once you’ve taken the butternut squash halves out of the oven, let it cool to the touch. Then scoop out the insides into a large mixing bowl to start mashing.

So what’s the best way to mash? Well, there’s a few ways you can do this. You can use either using a hand masher or electric hand mixer. I personally like to use the hand mixer to create that creamy smooth consistency. But it’s up to you.

As your mashing, pour the melted butter on top and season with any additional salt and pepper. For the finishing touch, garnish with rosemary or other herbs for a lovely pop of green color.

A spoonful of mashed butternut squash.

Watch How I Make This Mashed Butternut Squash Recipe

Even though this recipe is easy to whip up, it always helps to watch a quick tutorial video. Give it a watch!

Pair It With These Main Dishes

Because this is a sweet and savory side dish, it will pair perfectly with ingredients such as chicken, pork, or salmon. Here are a few personal favorites I recommend.

Mashed Butternut Squash Recipe

5 from 4 votes
Prep: 5 minutes
Cook: 1 hour
Servings: 4 servings
Author: Lisa Bryan


Mashed butternut squash makes for the perfect side dish recipe on a fall dinner table! It's easy, smooth, creamy, and loaded with nutrients.



Roasted Butternut Squash (Halves)

  • 1 butternut squash
  • 1 tablespoon olive oil
  • 1/4 cup melted butter , or ghee
  • salt and pepper , to taste


  • Preheat your oven to 400 degrees Farenheit.
  • Cut the squash in half. Using a sharp knife, cut off the ends by 1/4 to 1/2 inch, slice it in half lengthwise, and scoop out the seeds with a spoon.
  • Brush olive oil onto the cut side of the squash. Use about 1 tablespoon of oil and brush evenly.
  • Season with salt, pepper, and any other seasoning you'd like.
  • Roast the halves. Place the squash cut side down on a baking sheet and roast for about 40-45 minutes. The cut edge should just start to caramelize.
  • Take the butternut squash out of the oven and let it cool. Then scoop out the insides into a mixing bowl.
  • Mash the butternut squash with a hand masher or electric beater.
  • Then, pour the butter into the mixture and continue mixing until creamy. Season with salt and pepper.
  • Scoop the mashed butternut squash into a bowl and garnish with rosemary or other herbs.


Calories: 217kcal | Carbohydrates: 22g | Protein: 2g | Fat: 15g | Saturated Fat: 8g | Cholesterol: 31mg | Sodium: 109mg | Potassium: 660mg | Fiber: 4g | Sugar: 4g | Vitamin A: 20286IU | Vitamin C: 39mg | Calcium: 93mg | Iron: 1mg
Course: Side Dish
Cuisine: American
Keyword: how to mash butternut squash, mashed butternut squash
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. Can you make this ahead of time? I want to make this for Thanksgiving and there is a lack of oven space for all the dishes. Can I roast it a few days earlier and then reheat and mash it on Thanksgiving?

  2. This butternut squash is a flavorful experience that is hard to forget healthy and full of flavor this is the perfect thing to enjoy while on your paleo diet!5 stars

    1. Hi there – Most definitely! It’s so creamy and delicious and makes you almost forget how healthy this is!