Heart Healthy Butternut Squash Gratin

(5.0)
By Judy Capodanno
Published 9/16/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Heart Healthy Butternut Squash Gratin
Photo Credit: Baldwin Publishing Staff Photographer
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This cheesy Heart Healthy Butternut Squash Gratin recipe is a delicious low-calorie and healthy Thanksgiving side recipe for this year’s holiday dinner. With lots of melted cheese and a crunchy gluten free topping, this is an easy recipe for squash gratin that’s low fat and ideal for diabetic and vegetarian guests. This guide also includes tips to ensure your gratin is perfectly creamy and never watery.

Total Time
105 minutes
Servings
6
Calories
143

What Makes These Heart Healthy Butternut Squash Gratin Healthy

This gratin proves that comfort food can be nutritious. By using butternut squash as the base, it delivers fiber and key vitamins with fewer calories than traditional potato-based gratins. Flavor comes from Parmesan cheese and sautéed onion rather than excessive salt or heavy cream, making it a truly heart-healthy choice.

Key Health Highlights

  • Low in Sodium: Contains only 312mg of sodium per serving, aligning with heart-healthy guidelines.
  • Rich in Vitamin A & Potassium: Butternut squash is a natural source of potassium, which helps manage blood pressure, and beta-carotene for eye health.
  • Gluten-Free & Diabetic-Friendly: Uses gluten-free panko and is balanced in carbohydrates, making it suitable for multiple dietary needs.
  • Lower in Fat: Made with heart-healthy olive oil and a modest amount of cheese instead of heavy cream or butter.
  • Good Source of Fiber: The squash provides dietary fiber, which supports digestive health and satiety.

FAQs About Heart Healthy Butternut Squash Gratin

The key is to manage moisture. After cooking the squash, let it cool slightly and drain any excess liquid before mixing it with other ingredients. Avoid overcooking the squash, as this releases more water.

This recipe uses an egg as a binder, which helps thicken the gratin as it bakes. The Parmesan cheese and gluten-free panko topping also create a texture that is not overly liquid.

Yes. Cook the frozen squash according to the package directions, ensuring you drain any excess water very well before proceeding with step 5 of the recipe.

Absolutely. You can assemble the entire gratin a day in advance. Cover it tightly and refrigerate. You may need to add 10-15 minutes to the baking time since it will be starting from cold.

Start by slicing off the top and bottom. Stand the squash upright and carefully slice off the skin in downward strips. Then, cut the squash in half, scoop out the seeds, and chop the flesh into one-inch cubes.

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Ingredients

Recipe yields 6 servings

Helpful How-To Video

Directions

  1. Step 1

    Heat oven to 350°F. Lightly coat a 9- x 6-inch baking dish with nonstick cooking spray.

  2. Step 2

    If using fresh squash: With a heavy knife, slice the top and bottom off of squash and discard. Slice the squash in half horizontally. On a cutting board, stand half the squash upright, either cut side down. Slice skin off starting from top and cutting straight down the squash. Rotate squash clockwise and repeat, until all skin is peeled. With a large spoon, scoop out seeds and discard. Repeat with other half of squash.

  3. Step 3

    Chop peeled squash into 1-inch chunks. Transfer squash to a microwave-safe bowl, cover and microwave on high for 10 minutes, stirring halfway through cooking time.

  4. Step 4

    Alternatively, if using frozen chopped squash, cook the frozen squash according to the package directions.

  5. Step 5

    In a skillet, heat olive oil over medium heat until hot. Add the onion and cook until softened, about 3 minutes. Set aside.

  6. Step 6

    In a medium bowl, beat egg and salt together. Add 1/3 cup of Parmesan, the sautéed onion and cooked squash and fold together gently to combine. Season with black pepper to taste.

  7. Step 7

    In a small bowl, mix panko bread crumbs with remaining 1/3 cup of cheese. Spoon squash mixture into prepared baking dish and top with bread crumb mixture. Bake for 1 hour, or until heated through and cheese is slightly browned. Serve hot.

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Nutrition Facts

Serving Size:
1/2 cup

143
Calories
7
g
Fat
41
mg
Cholesterol
312
mg
Sodium
13
g
Carbs
3
g
Sat. Fat
1
g
Fiber
7
g
Protein

Troubleshooting for the Best Texture

To avoid a watery gratin, drain any excess liquid from the cooked squash before mixing. Using an egg as a binder also helps create a firmer, creamier texture as it bakes. Ensure the top is golden brown before removing from the oven.

Serving & Storage Tips

  • Serving: This gratin is best served hot from the oven, garnished with fresh parsley if desired.
  • Make-Ahead: Assemble the dish up to 24 hours in advance, cover, and refrigerate. Add 10-15 minutes to the baking time.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Reheating: Reheat individual portions in the microwave or place the dish in a 350°F oven until warmed through.

Ingredient Substitutions

  • For a different flavor: Try using Gruyère or sharp white cheddar cheese instead of Parmesan for a richer taste.
  • Add herbs: A teaspoon of dried sage or thyme mixed with the panko topping adds a wonderful holiday flavor.
  • Vegan Option: To make this vegan, omit the egg and use a vegan parmesan alternative. A cashew-based cream can be used for extra richness.

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