Mashed Potato Squash – Better for You

Mashed Potato Squash – What the heck is that? And is it really better for you than traditional mashed potatoes? Keep reading to find out!

Mashed Potato Squash in bowl

I’m always looking for ways to make traditional comfort food a little healthier. And mashed potatoes are undoubtedly one of the best comfort foods around.

mashed potato squash in a bowl

But they’re not exactly good for you. So, what’s a comfort food girl to do? Find something better. That’s where mashed potato squash comes in.

This sometimes hard to find white, delicate squash is the good-for-you alternative to traditional mashed potatoes.

Its creamy, buttery, soft texture has the same look and feel as white potatoes, but it’s packed with fiber, vitamins, and minerals. Yes, mashed potato squash is comfort food that’s good for the soul and good for the body!

What is Mashed Potato Squash?

Potato squash is like acorn squash. It’s the same shape and size, but it has white flesh and skin. It can be difficult to find, so be sure to check your local farmer’s market. It is similar to other kinds of squash available in the fall, such as green acorn squash, pumpkin, and others.

Fall squash on a wooden board

Well-stocked grocery stores will often have it during peak season – late summer or early fall. It can be substituted for acorn squash in most recipes.

Once the squash is roasted to perfection, the flesh can be mashed or whipped and it looks just like mashed potatoes. And it has that same mild, buttery, fluffy taste and texture and regular mashed potatoes.

Is Potato Squash Good for You?

Potato squash is a great source of fiber, which is great for your gut health. It also has the powerful antioxidants vitamins A and C. Plus a good dose of potassium to keep those muscles working the way they should.

white acorn squash

On top of all that, it’s also lower in carbs than traditional potatoes. So, yes, potato squash is a great alternative to standard white mashed potatoes.

What To Serve With It

The mild taste and texture of mashed potato squash make it a perfect side to nearly every meal. It is usually only available in the fall and goes well with any turkey dinner you put out. (Like my bone-in turkey for two!)

It also pairs well with pork and fish. Try my Instant Pot Salmon for an easy weeknight dinner!

Mashed Potato Squash Ingredients

  • Potato Squash – One will make 3-4 servings. Find them at your local farmers market or well-stocked grocery store in the fall. (See full recipe with amounts below,)
  • Olive Oil – For roasting the squash.
  • Ghee – I prefer ghee to keep things on the healthy side, but butter will work well too.
  • Salt and Pepper – These bring out the potato flavor of the squash.

How To Make This Dish

  1. Slice root and end tip off the squash to make it easier to cut. Stand the squash on one of the cut ends and slice downward from top to bottom, cutting the squash in half vertically.
  2. Scoop out the seeds like you would for a pumpkin.
  3. Rub the entire surface area of the squash with olive oil
  4. Roast the potato squash cut side down on a parchment paper lined baking sheet until tender (this usually takes 45-60 minutes, depending on the size.
  5. Scoop out the roasted squash flesh into a bowl, add salt and pepper to taste and mash with a fork, potato masher, or whip with a hand blender. Top with a drizzle of ghee and a sprinkle of minced parsley.
mashed potato squash on a fork

Tips For Success

  • Make sure to use a very sharp chef’s knife to cut the squash.
  • Cut the tips off first to give yourself a stable surface when cutting the potato squash in half.
  • Rub all sides of the cut squash prior to roasting it to keep it moist and prevent sticking.
  • Do not over-mix or beat the cooked flesh. It’s delicate and does not need much mixing or mashing at all.
  • Feel free to add a bit of smoked paprika or garlic powder when roasting to give it a richer flavor.

Equipment Used In This Recipe

mashed potato squash in a bowl

Mashed Potato Squash

Mashed Potato Squash is a great alternative to traditional mashed potatoes. Creamy, fluffy, and loaded with good for you vitamins and minerals.
Prep Time 5 minutes
Cook Time 45 minutes
Course Side Dish
Cuisine American
Servings 2 servings


  • 1 potato squash 1 medium squash will make 2-3 servings
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt plus more for taste as needed
  • 1/4 teaspoon pepper plus more for taste as needed
  • 1 teaspoon ghee or melted butter to drizzle on top


  • Turn the oven on to 375 degrees and line a baking sheet with parchment paper.
  • Slice 1 inch of the the root and tip ends off the squash to give you a flat surface on the squash for easier cutting. Stand the squash on one of the flat ends and slice the squash in half vertically from top to bottom.
  • Scrape out the seeds and rub all sides of the squash with olive oil and sprinkle the flesh side with salt and pepper. Place cut side down on the lined baking sheet and bake until tender (approximately 45–60 minutes, depending on size.) The flesh should be easily pierced with a fork.
  • Carefully scoop out the cooked flesh into a medium bowl. Mash with a fork or potato masher. Or use an electric hand blender on medium speed. Mash to desired texture. This should not take more than a minute or so.
  • Drizzle with ghee and sprinkle with additional salt and pepper to desired taste. Top with minced Italian parsley for presentation.
Keyword easy side dish, healthy mashed potatoes, mashed potato squash, potato squash, roasted squash

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Recipe Rating


  1. The creamy cheesy potatoes look amazing. I can almost smell them! It is true – the secret or not so secret ingredient is always cheese!

    1. Thanks, Jan. These are really so simple, but have TONS of flavor! A real hit!