Mashed butternut squash and sweet potato is an easy and versatile side dish with such great flavor. The subtle sweetness of butternut squash and sweet potato is brought out during the roasting process, then a quick mash gives the vegetables a smooth and creamy texture. Enjoy the mash as a healthier alternative to traditional mashed potatoes, or add it to your holiday table menu.
This delicious side is such an easy recipe that's perfect during the holiday season, and all fall and winter long, in fact.
Chopped butternut squash and sweet potatoes are nutrient-dense, simple to prepare, and go well with a variety of main dishes.
The neutral flavor goes so well with proteins like my braised chuck roast or pecan-coconut crusted salmon or my crispy scallion chicken thighs, to name a few. You can even swap it out for the topping on a Shepherd's pie.
Sweet potatoes are not necessarily a low-carb veggie but when you combine a small amount with butternut squash, you can get a mash that's just as delicious, and lower in carbs and natural sugars.
This recipe is kid-friendly, gluten free, grain free and low-carb. A couple of easy substitutes will also give you a dairy-free and paleo-friendly version.
why this recipe works
This sweet potato and butternut squash mash is a flavorful side dish that takes under 10 minutes of active prep time (the oven will do most of the work for you).
It's easy to make ahead and re-heat when you need it, but it also takes minimal effort to prepare.
You can get the vegetables for this easy side dish roasting in the oven as you're making a main dish, then a quick mash (or process) is the final step before serving.
Even though it's super simple, the end result is sure to impress. Mashed butternut squash and sweet potato is a perfect side dish for a weeknight dinner but is just as fitting for your holiday season menu!
This squash and sweet potato mash is:
- a healthier and low-carb alternative to mashed potatoes that is nutrient dense;
- a delicious blend of flavors with a hint of rosemary and garlic;
- an easy and elevated side dish that is super versatile!
ingredients for roasted butternut squash and sweet potato mash
Roasted butternut squash and sweet potato mash comes together with a few basic ingredients (and not all of them are entirely necessary). Here's a look at the main ingredients you'll need:
- Butternut squash. Low in carbs but big on flavor. You can save time by purchasing pre-cut squash which comes in large cubes.
- Spices/seasonings. Fine sea salt, ground cinnamon, black pepper, minced garlic and some chopped, fresh rosemary all add incredible flavor.
- Butter. A small amount of butter is always a great idea for a mash! If you're dairy-free or prefer to not use butter, simply omit it.
- Heavy cream. This helps give the roasted butternut squash and sweet potato mash a creamy flavor. For a dairy-free version, use a splash of unsweetened almond milk, coconut cream or macadamia milk.
mashed butternut squash and sweet potato recipe
Here's a look at how to make the mash but be sure to scroll to the bottom of the page to view the printable recipe card for all of the details.
Add the chopped butternut squash and sweet potato to a large baking sheet. Drizzle with the olive oil, then season with salt, cinnamon, and pepper. Use your hands to toss and mix well, then spread it out on the sheet pan in a single layer.
Transfer to the preheated oven and bake for 30-35 minutes at 400°F or until the pieces are fork tender and golden brown along the edges. Transfer to a large bowl. Add the butter, cream, and rosemary.
Use a potato masher or an immersion stick blender to mash/process the mixture until mostly smooth.
Taste and add salt and pepper, as needed, then serve.
pro tips for the best results
- I like to buy pre-cubed butternut squash to save time. If you're using a whole butternut squash, make sure to peel and slice it into 1-inch cubes with a sharp knife. Try to make the sweet potato pieces slightly smaller, since they are a harder vegetable. Keeping the sweet potatoes smaller will ensure that both veggies roast evenly during the cooking time.
- I prefer an immersion blender since it will process the large cubes of sweet potato and squash but it doesn't overly-process them which you can easily do with a blender or food processor. If you do choose to use a high-powered blender (not a traditional blender) or food processor, I recommend pulsing the mixture, stirring it well in between. If you process it too much, you will end up with a mash that has the consistency of baby food instead of a somewhat chunky yet creamy texture. A stand mixer will also work but will leave you with larger chunks of the roasted veggies.
- You don't want too much liquid in the mixture so make sure you start with just ¼ cup of the heavy cream (or even less). If you feel like it needs more, add 1 tablespoon at a time.
- This mixture makes a great base for a low-carb and gluten-free sweet potato casserole -- it just needs the crunchy topping!
substitutions and additions
- For a sweet variation: If you'd like a little bit of a sweeter, maple flavor, add 1 tablespoon of pure maple syrup or sugar-free maple syrup.
- For a dairy-free version: Omit the butter or replace it with one egg yolk (for richness- just mix it in!) and substitute the heavy cream with full-fat coconut cream (or canned coconut milk), unsweetened almond milk, or macadamia milk.
storage
Store leftovers in an airtight container in the refrigerator for up to five days. You can reheat it in the oven at 300°F until heated through, or in the microwave.
you might also love
- Roasted mashed cauliflower with garlic is a delicious, garlicky side dish that is low carb, and gluten and grain free! This recipe uses a whole head of roasted garlic!
- Roasted butternut squash and carrot soup is creamy and hearty, with delicious vegetables and savory ham.
- This fall kale salad features a medley of roasted carrots and cauliflower, sturdy kale, creamy goat cheese and grain-free granola drizzled with a delicious pumpkin maple vinaigrette.
Mashed Butternut Squash and Sweet Potato
Mashed butternut squash and sweet potato is a delicious and easy side dish that is a healthier alternative to traditional mashed potatoes.
Roasted squash and sweet potato combine with cream, garlic, and rosemary for a savory side that is low-carb, gluten-free and dairy optional.
Ingredients
- 1-½ pounds butternut squash, peeled and cut into 1-inch cubes
- 1 large sweet potato, peeled and cut into ¾-inch cubes
- 2 tablespoons extra virgin olive oil
- ½ teaspoon fine sea salt
- ¼ teaspoon cinnamon
- ½ teaspoon ground black pepper
- 1 garlic clove (½ teaspoon minced garlic)
- 1 tablespoon butter
- ¼ cup heavy cream
- 1 teaspoon chopped fresh rosemary
Instructions
- Preheat the oven to 400°F. Line a large baking sheet with parchment paper or a baking mat.
- Add the cubed butternut squash and sweet potato to the sheet pan. Drizzle with the olive oil, then season with the salt, cinnamon and pepper. Use your hands to toss the squash and sweet potato well.
- Bake for 30-35 minutes or until the pieces are fork tender. Transfer them to a large mixing bowl.
- Add the garlic, butter, heavy cream and chopped rosemary. Use a potato masher or an immersion stick blender to mash or process the mixture until it's mostly smooth.
- Taste and add salt and pepper, if needed.
Notes
- I like to buy pre-cubed butternut squash to save time. Try to make the sweet potato pieces slightly smaller than the squash, since they are a harder vegetable. Keeping the sweet potatoes smaller will ensure that both veggies roast evenly during the cooking time.
- I prefer an immersion blender since it will process the large cubes of sweet potato and squash but it doesn't overly-process them which you can easily do with a blender or food processor. If you choose to use a high-powered blender or food processor, I recommend pulsing the mixture, stirring it well in between. If you process it too much, you will end up with a mash that has the consistency of baby food instead of a somewhat chunky yet creamy texture. A stand mixer will also work but will leave you with larger chunks of the roasted veggies.
- You don't want too much liquid in the mixture so make sure you start with just ¼ cup of the heavy cream. If you feel like it needs more, add 1 tablespoon at a time.
- Store leftovers in the refrigerator for up to five days.
- For a dairy-free version: Substitute the heavy cream for coconut cream or unsweetened macadamia milk and omit the butter (or add 1 egg yolk).
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 180Total Fat: 10gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 16mgSodium: 211mgCarbohydrates: 20gNet Carbohydrates: 14gFiber: 6gSugar: 5gProtein: 2g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!