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mashed winter squash recipe

Mashed Winter Squash, Three Ways

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Looking for a filling, nutrient-dense side dish that is versatile, easy, and delicious? Meet your new favorite cold-weather staple: Mashed Winter Squash. Warm, comforting, and easy to make, mashed winter squash also makes a lovely blank canvas for various herbs, spices, and aromatics. 

The base stays the same: Roasted winter squash scooped from its skin, moistened with broth, seasoned, and mashed. It’s the three flavoring options that provide personality. From Italian-inspired fresh sage, garlic, and nutmeg, to aromatic Chinese 5-Spice, or licorice-scented tarragon kissed with coconut milk. It’s impossible to pick a favorite and dead simple to get on the table. 

All three variations of this mashed winter squash are gluten-free, dairy-free, and Paleo. Two of them are also AIP and vegan-friendly. The dietary compliance for each option is clearly outlined in the printable recipe below. 

 


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What’s the best kind of squash to use?

I debated being more specific than “winter squash” with the title of this recipe because, truly, this is amazing with Kabocha, Sunshine, Jarrahdale, Cinderella, or Buttercup Squash. All of those varieties are pumpkin-shaped, with deep-orange flesh and lots of natural sweetness. Part of what makes these varieties work well is that they provide a good amount of squash flesh and are easy to roast, scoop, and mash because of it.  

That said, finding these varieties might be difficult, and I don’t want you to feel like it’s necessary to run around town hunting down a Kabocha when more common varieties like butternut or even sweet potato would make fine understudies. 

Personally, I would avoid smaller (albeit still delicious) varieties like acorn, delicata, or carnival squash, mainly because you would have to roast several to get enough squash, and scooping the flesh can be a little bit awkward from deeply-ridged varieties like acorn. But if that’s what you have on hand, and you’re up for the extra prep time, there wouldn’t be anything wrong with how they would taste. 

Best Squash Choices: Kabocha, Sunshine, Buttercup, Jarrahdale, Cinderella

 

Thyroid-healthy Recipe Highlights:

  • Winter Squash: 1 serving of winter squash contains between 150% and 450% DV for Vitamin A, which may help reduce the risk of developing hypothyroidism. Winter squash is also high in several other key thyroid-supporting nutrients, including vitamin C, vitamin B6, potassium, magnesium, and dietary fiber. Though it is naturally sweet and filling, the glycemic load for winter squash is very low, with a score of 5 out of 250, making it a good choice for weight loss.
  • Bone broth is one of the most highly recommended foods for anyone suffering from an autoimmune disease like Hashimoto’s. The collagen and glycine can help repair cell damage in the intestinal tract.

 

Happy cooking, happy thriving, and enjoy the recipe (below)!

P.S. Need more thyroid-friendly recipe inspiration? I’ve got you covered. My Thyroid-friendly Everyday eCookbook features over 50 quick and easy, thyroid-friendly recipes your whole family will love. To take a peek at what’s inside, CLICK HERE.

 

 

 

Mashed Winter Squash - 3 Ways

Mashed Winter Squash - 3 Ways

Yield: 6
Author: Ginny Mahar
Prep time: 20 MinCook time: 50 MinTotal time: 1 H & 10 M
Gluten-free, Dairy-free, Paleo, AIP-friendly, Vegan-friendly.

Ingredients

Basic Squash Recipe
Option 1: Savory Sage & Nutmeg (AIP-friendly)
  • 2 tablespoons fresh chopped sage
  • 1/4 teaspoon freshly grated nutmeg (substitute mace for AIP)
  • 1/4 teaspoon garlic powder
Option 2: Chinese 5-Spice (not AIP-friendly)
Option 3: Coconut Tarragon (AIP-friendly)
  • 1 teaspoon dried tarragon, or 1 tablespoon fresh
  • Replace half the broth with full-fat coconut milk
  • Replace olive oil with coconut oil

Instructions

  1. Pick your flavoring option and make note of any changes to basic squash recipe. 
  2. Preheat oven to 400F. Line a rimmed baking sheet with parchment. Halve winter squash from stem to bottom end and scoop out seeds. Rub each half with a bit of coconut oil, and sprinkle with sea salt. Place cut-side-down on parchment-lined baking sheet, and place in oven. Roast 45-60 minutes or until the squash gives easily when poked.
  3. Remove from oven, flip halves cut-side up and let cool slightly. Scoop the flesh from the skins and place in a medium saucepan. Add ghee, olive oil, broth, and salt and pepper, to taste. Mash with a potato masher.
  4. Stir in ingredients from one of the three seasoning options in the notes below. Taste and adjust seasonings, and if necessary, add more broth to moisten. Keep warm over very low heat until ready to serve.

Notes:

Use the amounts listed as a loose guideline, depending on the size, sweetness, and moisture content of your squash, as well as your personal preferences.

Nutrition Facts

Calories

244.23

Fat (grams)

20.09

Sat. Fat (grams)

13.05

Carbs (grams)

15.60

Fiber (grams)

3.42

Net carbs

12.19

Sugar (grams)

6.11

Protein (grams)

3.98

Sodium (milligrams)

126.13

Cholesterol (grams)

6.27
 
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