Easy Butternut Squash Puree Recipe – Creamy, Vegan Roasted Squash Puree

The Butternut Squash Puree Recipe

Before getting into the Butternut Squash Puree Recipe, let’s talk about butternut squash and its benefits to the human body.

Butternut squash is an orange-fleshed winter squash, celebrated for its adaptability and sweet, nutty flavor.

Despite the fact that generally considered as a vegetable, butternut squash is actually a natural product.

It has numerous culinary uses and makes an incredible expansion to numerous sweet and appetizing plans.

Butternut squash isn’t just scrumptious yet additionally sneaks up all of a sudden of nutrients, minerals, fiber, and cancer prevention agents.

This article reveals to you all you require to think about butternut squash, including its sustenance, medical advantages, and how to add it to your eating routine.

Wealthy in Nutrients and Low in Calories

Despite the fact that you can eat butternut squash crude, this colder time of year squash is normally simmered or prepared.

One cup (205 grams) of cooked butternut squash gives (1Trusted Source):

  • Calories: 82
  • Carbs: 22 grams
  • Protein: 2 grams
  • Fiber: 7 grams
  • Nutrient A: 457% of the Reference Daily Intake (RDI)
  • Nutrient C: 52% of the RDI
  • Nutrient E: 13% of the RDI
  • Thiamine (B1): 10% of the RDI
  • Niacin (B3): 10% of the RDI
  • Pyridoxine (B6): 13% of the RDI
  • Folate (B9): 10% of the RDI
  • Magnesium: 15% of the RDI
  • Potassium: 17% of the RDI
  • Manganese: 18% of the RDI

As should be obvious, butternut squash is low in calories however stacked with significant supplements.

Beside the nutrients and minerals recorded over, it’s likewise a decent wellspring of calcium, iron, phosphorus, and copper.

High Antioxidant Content May Decrease Disease Risk

Butternut squash is a plentiful wellspring of amazing cancer prevention agents, including nutrient C, nutrient E, and beta-carotene.

Cell reinforcements help forestall or moderate cell harm and diminish aggravation, which may lessen your danger of a few persistent sicknesses.


Examination has shown that slims down high in specific cell reinforcements found in butternut squash — like carotenoid cancer prevention agents and nutrient C — can diminish your danger of specific malignant growths.

For instance, considers have shown that a higher dietary admission of beta-carotene and nutrient C may diminish cellular breakdown in the lungs hazard.

A survey of 18 investigations found that individuals with the most elevated beta-carotene consumption had a 24% lower hazard of cellular breakdown in the lungs contrasted with those with the least admission (8Trusted Source).

Another audit of 21 examinations found that cellular breakdown in the lungs hazard diminished by 7% for each extra 100 mg of nutrient C each day (9Trusted Source).

Likewise, a survey of 13 examinations demonstrated that higher blood levels of beta-carotene were identified with an altogether lower hazard of all-cause mortality, including passing from disease (10Trusted Source).

Heart illness

Eating produce has for quite some time been related with a lower hazard of coronary illness (11Trusted Source).

In any case, yellow and orange vegetables and natural products — including butternut squash — have been demonstrated to be especially compelling at ensuring against coronary illness.

The cancer prevention agents found in these splendidly shaded vegetables capably affect heart wellbeing.

An examination in 2,445 individuals showed that coronary illness hazard fell 23% for each extra day by day serving of yellow-orange vegetables (12Trusted Source).

It’s idea that the carotenoids found in these vegetables ensure heart wellbeing by bringing down pulse, decreasing irritation, and controlling the outflow of explicit qualities identified with coronary illness (13Trusted Source).

Mental Decline

Certain dietary practices, for example, eating more cell reinforcement rich food varieties, may secure against mental decay.

A 13-year concentrate in 2,983 individuals related a carotenoid-rich dietary example with improved memory review, visual consideration, and verbal familiarity during maturing (14Trusted Source).

Also, higher dietary admission of nutrient E may have a defensive impact against Alzheimer’s illness.

A 8-year concentrate in 140 more seasoned grown-ups tracked down that those with the most noteworthy blood levels of nutrient E had a lower hazard of Alzheimer’s infection contrasted with those with the least levels of this nutrient

Creamy Roasted Squash Puree Recipe

Creamy Roasted Squash Puree Recipe

Turn roasted squash into a sweet and smooth butternut squash puree by simply blending in a food processor.


  • 3 tbsp. olive oil, divided, plus more for foil 
  • 3 butternut squash (about 2 pounds each)
  • Kosher salt and pepper
  • 8 small shallots, quartered 
  • 12 sprigs fresh thyme, plus more for serving
  • 3 tbsp. pure maple syrup


  • Warm stove to 400°F. Line rimmed heating sheet with foil; oil foil.
  • Slice butternut squash the long way down the middle and scoop out and dispose of seeds. Chipping away at arranged preparing sheet, cover squash with 2 tablespoons oil and season with 3/4 teaspoon salt and 1/4 teaspoon pepper. Turn squash cut sides down and broil in lower half of broiler until tissue is starting to become brilliant earthy colored, 30 to 35 minutes.
  • In the interim, throw shallots and thyme with outstanding tablespoon oil and 1/4 teaspoon each salt and pepper. Turn squash, dissipate shallots and thyme on top, at that point shower with maple syrup. Cook until skin is brilliant earthy colored and fresh, 40 to 50 minutes more.
  • Let sit until sufficiently cool to deal with. Working in groups, scoop a portion of the mellowed squash and shallots from the strips into a food processor and puree until smooth.


Nutritional Information (per serving): About 215 calories, 6 g fat (1 g saturated),
3 g protein, 255 mg sodium, 42 g carbohydrate, 7 g fiber

We hope that you enjoyed our Butternut Squash Puree Recipe, if you did, don’t forget to share it with your friends. If you have any suggestions that can improve the Butternut Squash Puree Recipe, please let them in the comments down below 🙂