Butternut Squash and Sweet Potato Mash

  • 5MINS
  • 1HR
  • 193KCAL

This rustic mash makes a tasty change from the classic potato version and is perfect if you're counting calories or following a plan like Weight Watchers.

  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com
  • Freezable pinchofnom.com

NutritionPer Serving

  • Calories193
  • Carbs39g
  • Protein3.7g
  • Fat1.1g
  • Saturates0.2g
  • Sugars15g

Butternut Squash and Sweet Potato Mash - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

Our Butternut Squash and Sweet Potato Mash is a really tasty, Autumnal side dish that works perfectly with sausages, roasted meats and stews.  You could even use it to top a Shepherd’s Pie!

This recipe creates a rustic mash – not smooth like potato versions – that’s very low in fat, suitable for vegans and has a really eye-catching, orange colour.  If you like your food a little spicier then simply replace the dried sage with chilli flakes to give this dish a spicy twist!

There’s no need to let the seeds from the butternut squash go to waste either.  Simply rinse them and place on an overproof tray before coating with a low calorie cooking spray.  Toss with a pinch of paprika, garlic granules and chilli flakes and then roast in a hot oven for around 15 minutes.  This quick trick will produce a really tasty snack or salad topping that’s just 20 calories per tablespoon!

What diets is this Butternut Squash and Sweet Potato Mash suitable for?

This Butternut Squash and Sweet Potato Mash recipe is suitable for vegetarians, vegans, dairy free and gluten free diets.

If you’re cooking for vegan diets, then please do double check your ingredients to make sure that they’re suitable!

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Butternut Squash and Sweet Potato Mash recipe?

  • You need to count 4 Points per portion of this Butternut Squash and Sweet Potato Mash recipe if you’re on WW Green.
  • You need to count 4 Points per portion of this Butternut Squash and Sweet Potato Mash recipe if you’re on WW Blue.
  • You need to count 0 Points per portion of this Butternut Squash and Sweet Potato Mash recipe if you’re on WW Purple.

Do you need any special ingredients to make this Butternut Squash and Sweet Potato Mash?

Nope!  You can find all of the ingredients for this recipe in your local supermarket.

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You’ll need a large, good quality roasting dish for this recipe like this one from Amazon.

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If you want to make this recipe even quicker to make then you could use a hand blender with a masher attachment like this one on Amazon.

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How many calories are in this Butternut Squash and Sweet Potato Mash?

There are 193 calories per portion in this Butternut Squash and Sweet Potato Mash, which means it falls into our Everyday Light category. 

This Butternut Squash and Sweet Potato Mash is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers. 

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Preheat the oven to 200°c.

Step 2

Add the butternut squash, sweet potato and garlic to a large roasting dish.

Step 3

Spray thoroughly with low calorie cooking spray and season with the sage, mustard and salt and pepper to taste. Make sure the chunks are evenly coated.

Step 3 pinchofnom.com Step 3 pinchofnom.com

Step 4

Loosely cover with foil and place into the middle of the oven for 60 minutes, or until the vegetables are cooked through and soft enough to mash.

Step 4 pinchofnom.com

Step 5

Remove the baking tray from the oven and mash thoroughly. It won’t be smooth like potato mash but you will need to remove all the large lumps.

Step 5 pinchofnom.com

Step 6

Serve.

Butternut Squash and Sweet Potato Mash - Pinch of Nom Slimming Recipes

What could I serve with this Butternut Squash and Sweet Potato Mash?

Our Butternut Squash and Sweet Potato Mash is a fantastic alternative to traditional mashed potatoes and would work particularly well when served alongside any of the following dishes:

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How do you know when this Butternut Squash and Sweet Potato Mash is cooked?

You should cook your vegetables for around 60 minutes or until they’re cooked through and soft enough to mash.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Butternut Squash and Sweet Potato Mash in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Butternut Squash and Sweet Potato Mash in the fridge for approximately 3 days or so.

Can I freeze this Butternut Squash and Sweet Potato Mash?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat this Butternut Squash and Sweet Potato Mash?

From chilled: Reheat in the microwave until piping hot throughout.

From frozen: Defrost and then reheat in the microwave until piping hot throughout.

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Butternut Squash and Sweet Potato Mash

This rustic mash makes a tasty change from the classic potato version and is perfect if you're counting calories or following a plan like Weight Watchers.
  • Prep Time
    5 MINS
  • Cook Time
    1 HR
  • KCals 193
  • Carbs 39G
  • WW Points:
  • 4 Green
  • 4 Blue
  • 0 Purple

Ingredients

  • 1.1 kg large butternut squash peeled, deseeded and cut into 2cm chunks
  • 700 g sweet potatoes peeled and cut into 2cm chunks
  • 3 garlic cloves peeled
  • 1 tsp dried sage
  • 1/2 tsp mustard powder
  • low calorie cooking spray
  • salt and pepper to taste

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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Instructions

  1. Preheat the oven to 200°c.
  2. Add the butternut squash, sweet potato and garlic to a large roasting dish.
  3. Spray thoroughly with low calorie cooking spray and season with the sage, mustard and salt and pepper to taste. Make sure the chunks are evenly coated.
  4. Loosely cover with foil and place into the middle of the oven for 60 minutes, or until the vegetables are cooked through and soft enough to mash.
  5. Remove the baking tray from the oven and mash thoroughly. It won’t be smooth like potato mash but you will need to remove all the large lumps.
  6. Serve.

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Recipe notes

Replace the dried sage with chilli flakes to give this dish a spicy twist!

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