How to Cook Mashed Potato Squash

Learn how to cook mashed potato squash for a creamy, low-carb twist on classic mashed potatoes—comfort food with a healthier, fall-inspired flair!

If you’re a fan of mashed potatoes but looking for a healthier, low-carb option, mashed potato squash might be your new favorite ingredient! This lesser-known squash has a mild, creamy texture that makes it a perfect stand-in for traditional mashed potatoes. In this guide, you’ll learn everything you need to know about cooking mashed potato squash, from selecting and preparing it to different methods of cooking to get that perfect, fluffy texture.

What is Mashed Potato Squash?

Mashed potato squash, also known as Bonbon or sweet dumpling squash, is a variety of winter squash with a pale white exterior and a creamy, fluffy interior that resembles mashed potatoes when cooked. Its neutral taste and light, starchy texture make it ideal for low-carb diets or anyone seeking a nutritious alternative to potatoes.

Health Benefits of Mashed Potato Squash

Mashed potato squash isn’t just tasty; it’s packed with nutrients:

• Low in carbs: A great option for keto or low-carb diets
• High in fiber: Promotes digestion and satiety
• Rich in vitamins C and A: Important for immunity and vision
• Source of potassium: Essential for heart health and blood pressure

It’s also lower in calories and sugar than traditional potatoes, making it a great choice for those looking to reduce carbohydrate intake.

Selecting and Storing Mashed Potato Squash

When shopping for mashed potato squash, look for one that:

• Is firm with unblemished, pale skin
• Feels heavy for its size, indicating good moisture content
• Shows no soft spots, mold, or discoloration

Store it in a cool, dark place for up to a month. Once cut, wrap it tightly and refrigerate, where it will keep fresh for 3-5 days.

KEEP IN TOUCH! FOR MORE INSPIRATIONS, TUTORIALS, AND FREE KNITTING PATTERNS, SIGN UP FOR MY WEEKLY NEWSLETTER:

Subscribe to the Gina Michele Newsletter

* indicates required

Email Address *

/* real people should not fill this in and expect good things – do not remove this or risk form bot signups */

How to Cook Mashed Potato Squash

Cooking mashed potato squash is simple, and it can be prepared in various ways to enhance its natural creaminess. Here’s how to get started:

1. Roasting Mashed Potato Squash

• Ingredients:
  • 1 mashed potato squash
  • 2 tablespoons olive oil or melted butter
  • Salt and pepper to taste
  • Optional: garlic powder, thyme, or rosemary for extra flavor
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. Cut the squash in half lengthwise and scoop out the seeds.
  3. Rub the squash halves with olive oil or butter, then season with salt, pepper, and any other desired spices.
  4. Place the halves cut-side down on a baking sheet lined with parchment paper.
  5. Roast for 30-40 minutes, or until the flesh is tender and can be easily pierced with a fork.
  6. Scoop out the cooked flesh and mash with a fork or potato masher.

Roasted mashed potato squash is rich, creamy, and slightly caramelized, perfect as a side dish or mashed with herbs and garlic for added flavor.

2. Steaming Mashed Potato Squash

• Steaming is a quick and healthy way to cook mashed potato squash without added oils. Simply cut the squash in half, remove the seeds, and place the halves in a steamer basket over boiling water. Cover and steam for about 20-25 minutes until soft, then mash with salt, pepper, and butter.

3. Microwaving Mashed Potato Squash

• For an even faster option, slice the squash in half, remove the seeds, and place it cut-side down in a microwave-safe dish with a little water. Cover with plastic wrap and microwave for 8-10 minutes until tender, then mash to your desired consistency.

4. Boiling Mashed Potato Squash

• Boiling is another easy method, especially if you plan to mash the squash. Cut the squash into cubes, add to a pot of boiling water, and cook for 10-15 minutes until tender. Drain well, then mash with your favorite seasonings.

Flavor Variations for Mashed Potato Squash

Mashed potato squash has a mild flavor that’s perfect for pairing with various seasonings and toppings. Here are a few ideas to elevate your dish:

• Herb Butter: Mash the squash with melted butter and fresh herbs like thyme, parsley, or chives.
• Cheesy Garlic: Add grated Parmesan, garlic powder, and a sprinkle of pepper for a savory twist.
• Creamy Cauliflower: Combine mashed potato squash with steamed cauliflower for extra creaminess and a richer flavor.
• Spiced-Up Version: For a bolder flavor, mix in roasted garlic, a dash of nutmeg, or smoked paprika.

Frequently Asked Questions

1. Can I use mashed potato squash in place of regular potatoes in recipes?

• Yes! Mashed potato squash can replace mashed potatoes in most recipes, though it may have a slightly lighter texture.

2. Is mashed potato squash good for low-carb diets?

• Absolutely. It has fewer carbs than traditional potatoes, making it a good choice for low-carb and keto diets.

3. Do I need to peel mashed potato squash?

• The skin is relatively thin but tougher than some other squashes. It’s usually best to remove the skin before or after cooking if you plan to mash it.

With its creamy, mild flavor and versatile cooking options, mashed potato squash is a wonderful addition to fall and winter recipes. Whether you’re making a classic mashed dish, adding it to soups, or using it as a base for casseroles, mashed potato squash brings comforting, nutritious flavor to your plate. Give it a try for a low-carb twist on your favorite potato dishes!

Looking for more easy recipes like How to Mashed Potato Squash?

How to Cook Delicata Squash

Vegan Caramel Apple Upside Down Cake

Vegan Apple Spice Cupcakes with Salted Caramel Frosting

Best Vegan Smores Cookies

I love seeing your finished recipes! If you enjoyed this post, How to Cook Mashed Potato Squash, or any of my other plant-based recipes, I’d love to see yours on Instagram, just tag me @ginamicheleny. Happy cooking!