Heart Healthy Butternut Squash Gratin

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Heart Healthy Butternut Squash Gratin

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.

Total Time
105 minutes
Servings
6
Calories
143
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About This Butternut Squash Gratin

Looking for a rich and cheesy side dish to go with a traditional holiday meal? Try this butternut squash gratin recipe. Although it screams of decadent richness, this heart-healthy side dish is more nutritious than you can imagine. That’s because the main ingredient in this gratin recipe is silky smooth butternut squash, which is low in calories, high in fiber and rich in vitamins, minerals and antioxidants. One of these nutrients is potassium, which helps keep blood pressure in check. The butternut squash is paired with finely chopped onion, panko bread crumbs and parmesan cheese for a tantalizingly tasty casserole that’s a nutrient powerhouse. Although a vegetable is the main ingredient, this is one healthy side dish that will be easy to get your kids to try thanks to the smooth velvety texture inside and the cheesy, crunchy topping on the outside.

Yes, butternut squash is a hearty vegetable you can prep and freeze to have on hand for recipes like Healthy Butternut Squash Gratin. Start by peeling and chopping the squash into 1-inch cubes and microwaving as directed in the recipe instructions. Once it's cooled, spread the cubes onto a parchment-lined baking sheet in a single layer. Freeze for 1 to 2 hours, then transfer to a freezer-safe bag or container. When you’re ready to use your squash, thaw it in the fridge and then proceed with step 5 in the recipe directions.

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Ingredients

Recipe yields 6 servings

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Helpful How-To Video

How to Make Butternut Squash Gratin

  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
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