Mashed Potato Squash Recipe

Mashed Potato Squash are creamy and fluffy just like a mashed potato, but with a fraction of the calories and carbs!
Servings: 1
Jump to Recipe
Time: 45 mins

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This squash was meant to be mashed! Our mashed potato squash recipe takes perfectly oven-roasted squash and makes it into a creamy and delicious mashed squash dish!

Overhead view of mashed potato squash in a blue bowl.

What is mashed potato squash?

Mashed Potato Squash is a variety of winter acorn squash. It has a bright white rind and white flesh on the inside. When baked, it’s flesh fluffs up similar to mashed baked potato. Not only is this squash delicious, but it also has much fewer calories and carbs than a potato! All these qualities make this deliciously vibrant mashed potato squash perfect for a recipe like this one! (source)

Any mashed squash or mashed potatoes recipe is incomplete without the right spices and creaminess. That’s why this recipe uses aromatic sage and garlic. It also uses sour cream to amp up the creamy texture of the mashed potato squash. This combination creates simply the BEST mashed potato squash dish!

Looking for more fall recipes? Try these out! Bisquick Apple Cobbler, Easy Cheese Potato Bread, and Mashed Potatoes and Squash.

 

Table of Contents

 

 

Ingredients and Substitutions

An overhead view of mashed potato squash, spices, and sour cream.

All substitutions are a 1:1 substitute unless otherwise noted.

Mashed Potato Squash: This squash is perfect for this recipe because it’s very similar to mashed potatoes when baked. Even better, it has a fraction of the calories and carbs than potatoes do!

Substitutions: You can use this recipe as a guide to make similar dishes with butternut squash, winter squash, sweet potatoes, Yukon gold potatoes, and more! You’ll just have to adjust the cooking time as needed depending on the size of the squash you’re cooking.

 

Sour Cream: Sour cream adds some extra creaminess to this dish and just brings everything together!

Substitutions: Butter or cream cheese can be used in place of sour cream.

 

Garlic: We place minced garlic on the squash while it cooks so that the flesh absorbs some of that tangy garlic flavor!

Substitutions: Garlic powder or fresh garlic cloves can be used in place of minced garlic. If using garlic powder, cut the amount in half.

 

Olive Oil: The flesh of the squash is drizzled in olive oil before baking. This is to help prevent the flesh that’s exposed to the air from drying out.

Substitutions: Any oil can be used, such as avocado oil, vegetable oil, or whatever other cooking oil you have.

 

Spices: We use sage, salt, and pepper as the spices to flavor this dish. Sage is a great fall flavor for harty dishes such as this one.

Substitutions: Salt and pepper should not be substituted. However, you can omit the sage if desired, or substitute rosemary or thyme for the sage.

 

How to Cook Mashed Potato Squash

Step one: Preheat oven to 400 degrees F.

 

Step two: Cut the top off your squash. Then, place the cut side down and slice in half the long way. Next, use a spoon to scoop out the seeds. Discard seeds.

Using a spoon to scoop out seeds from a mashed potato squash.

 

Step three: Place squash halves on a baking tray lined with tinfoil. Drizzle a tablespoon of olive oil on top and sprinkle with salt, pepper and garlic. Bake for 35 minutes.

Two roasted squash halves on a plate.

 

Step four: Remove the baking sheet from the oven. You’ll know the squash is cooked when it feels tender with a fork. Using a spoon, scoop the inside of the squash out, leaving the skin behind. Be careful not to burn your hand while scooping out the flesh. Place squash insides in a blender or food processor.

A blender cup full of squash, sour cream, and spices.

 

Step five: Combine squash, sour cream, sage, salt and pepper inside the blender and blend for 10-20 seconds, until creamy. Then, enjoy!

 

Watch How to Cook Mashed Potato Squash

 

Joy Tip!

This recipe uses a blender to make an extra creamy mashed potato squash dish. However, if you prefer chunky mashed potatoes you can certainly skip the blender and mash with a fork or potato masher in a large bowl instead! This will allow you to control the amount of mashing and leave some chunks.

 

Facts and Common Questions

Where do you get mashed potato squash?

We’re located in the midwest of the US. Mashed Potato Squash starts showing up in our local grocery store in the fall and is available into winter. It’s located in the produce section, typically next to potatoes and other squash. It can also be found at your local farmers’ market in the fall. Being a fall plant, this is a perfect dish for Thanksgiving dinner!

 

What does mashed potato squash taste like?

Mashed potato squash tastes like a cross between a russet potato and spaghetti squash. The flavor is a little on the sweet side and is also subtle like a potato. This white squash was made to have fewer carbs and more fiber than potatoes, and you can tell it has a lot of fiber when eating it.

 

Is mashed potato squash lower in carbs than potatoes?

The nutritional value of this squash is pretty good compared to a russet potato. It’s a great alternative to potatoes if you’re looking for something with fewer calories and carbs!

One 330g serving of mashed potato squash has approximately 50 calories and 14g of carbs (source). By comparison, one 330g serving of russet potatoes has approximately 320 calories and 71g of carbs. That’s a big difference!

 

What is served with Mashed Potato Squash?

Squash is commonly eaten in the fall and winter. Therefore, it’s a great dish to serve during the holiday season with meals such as turkey dinner, ham dinner, and pork chops!

 

Want to Save it for Later? Here’s how!

Fridge: This dish can be stored in the fridge for up to a week if stored in an airtight container. To reheat, just microwave for one minute and enjoy!

Freezer: Store any leftovers in a freezer-friendly sealed container. To reheat, microwave for 3 minutes. Check temperature after 3 minutes and if it’s still cold, microwave in additional 30-second intervals until hot.

 

Fun Fact

Mashed potato squash is low in sugar, calories, and carbohydrates when compared to potatoes. These are a variety of acorn squash and grow on compact, semi-bush vines. Each fruit is approximately 1 – 1/2 pounds (source).

 

More Joyful Recipes!

Try these great recipes to pair with this tasty dish!

Crack Green Beans

Low Carb Stuffed Chicken Breast

Pork Chops With Mushroom Soup

 

Did you try this and love it? Leave us a review, we would love to hear from you!

Mashed Potato Squash Recipe

Servings: 1
Total Time: 45 minutes
Mashed Potato Squash are creamy and fluffy just like a mashed potato, but with a fraction of the calories and carbs!
5 from 4 votes
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: creamy, fall food, low carb, mashed, potato, squash
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Calories: 264 kcal

Ingredients

  • 1 mashed potato squash
  • 1/3 cup sour cream
  • 1 tsp garlic minced
  • 1/4 tsp salt and pepper
  • 1/2 tsp sage
  • 1 tbsp olive oil

Instructions

  • Preheat oven to 400 degrees F.
  • Cut top off mashed potato squash. Then, place the cut side down and cut in half the long way. Next, use a spoon to scoop out the seeds. Discard seeds.
    Using a spoon to scoop out seeds from a mashed potato squash.
  • Place squash on a baking tray lined with tinfoil. Drizzle a tablespoon of olive oil, garlic, and a pinch of salt and pepper on top of the squash. Bake for 35 minutes.
  • Remove the baking sheet from the oven. You'll know the squash is cooked when it feels tender with a fork. Using a spoon, scoop the inside of the squash out, leaving the skin behind. Place squash insides in a blender or food processor.
    Two roasted squash halves on a plate.
  • Combine squash, sour cream, sage, salt and pepper inside the blender and blend for 10-20 seconds, until creamy. Then, enjoy!
    A blender cup full of squash, sour cream, and spices.

Video

Notes

Nutritional information is an estimate and for informational purposes only.

Nutrition

Calories: 264kcal | Carbohydrates: 33g | Protein: 6g | Fat: 16g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 47mg | Sodium: 634mg | Potassium: 1610mg | Fiber: 7g | Sugar: 3g | Vitamin A: 2062IU | Vitamin C: 49mg | Calcium: 226mg | Iron: 3mg
Did you try this? We'd love to hear how it went. Please leave a review below! Or, follow and tag us on Instagram!Mention @_Joytothefood_ or tag #joytothefood!

3 Comments

  1. Andrea

    5 stars
    Delicious! Just as yummy and filling as mashed potatoes but a great way to incorporate different produce and make a healthier side.

    Reply
  2. Kristen

    5 stars
    Great low carb alternative to normal mashed potatoes. I used thyme instead of sage and it turned out great.

    Reply
  3. Piper

    5 stars
    This is super similar to spaghetti squash but even less carbs! Great recipe!

    Reply

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Welcome to Joy to the Food! We’re so glad you’re here. We’re Mika and Dan, and the two Nalas (our spunky pups). We’re all about easy and affordable recipes that bring joy to the kitchen and make life stress free!

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