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Mashed Acorn Squash

by ADMIN on OCTOBER 11, 2011

I’ve made a lot of baked and stuffed squash – but let me tell you, mashing squash is absolutely delicious! This squash is flavored with savory garlic, cumin, and a hint of skim milk for creaminess. Though I bet it would taste fantastic with a scoop of plain Greek yogurt in place of milk!

We enjoyed our mashed squash topped with roasted chickpeas (seasoned with olive oil, garlic powder, salt and pepper an baked for 25 minutes at 350F) and a smidge of sunflower seeds!

TIP: Liquid Smoke, found in the seasoning aisle of the grocery store, is a fantastic flavoring. It provides a lovely smokey aroma and flavor without the meat. Add it to anything from soups to mashed squash or potatoes, stews, or even roasted beans!

Mashed Acorn Squash Prep time: 5 mins Cook time: 15 mins Total time: 20 mins Serves: 4 Savory mashed acorn squash.


  • 1 acorn squash

  • ⅓ cup low fat or fat free milk

  • 1 garlic clove, minced

  • ½ tsp salt

  • ½ tsp pepper

  • ½ tsp cumin

  • ½ tsp Liquid Smoke (optional)

  • 1.5 Tbsp roasted sunflower seeds (optional)

  • 2 Tbsp parmesan cheese (optional)


  1. Cut squash in half and de-seed. Place cut-side-down in a microwavable baking dish, cover with seran wrap, and microwave for 12-15 minutes. Scoop out flesh into a medium-sized bowl.

  2. Add garlic, salt, pepper, cumun, and liquid smoke.

  3. Sprinkle with parmesan cheese and sunflower seeds - then serve!



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