Go Back
+ servings
gluten-free acorn squash mashed potatoes
Print Recipe
5 from 1 vote

Acorn Squash Mashed "Potatoes"

Easy, gluten-free healthy Acorn Squash Mashed "Potato" recipe can fool almost anyone! It is so easy to make and the best, low-glycemic substitute for the beloved traditional, mashed potatoes.
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Main Course, Side Dish
Cuisine: American
Keyword: Acorn squash, Gluten-free, Mashed, sweet potatoes
Servings: 2 people
Calories: 152kcal


  • Immersion blender
  • Cutting board
  • Knife
  • Pot
  • Stirring spoon
  • Measuring spoons
  • Baking sheet



  • Preheat the oven to 425°F.
  • Slice squash in half and scoop out seeds and discard (or roast for a tasty snack!).
  • Place the squash on a baking pan and bake for 30-45 minutes (depending on the size of the squash) until the skin is easy to pierce with a fork and the flesh is soft.
  • Remove from the oven and let cool for several minutes. Scoop out the flesh of the squash, being careful not to burn your hands.
  • Place the cooked squash in pot over medium-low heat and add butter and yogurt. Stir to combine. Let cook for 3-5 minutes to allow some of the moisture to evaporate.
  • While the squash is cooking, heat a BurgerFit burger.
  • Add the garlic clove to the acorn squash mixture and use an immersion blender to blend and whip the acorn squash into a mashed potato consistency.
  • Stir the Stone Ground Koops' Mustard into the mashed acorn squash and add the BurgerFit Smoked Salt & Pepper blend to taste.
  • Serve as you would mashed potatoes with a BurgerFit burger on the side!


  • If you do not have an immersion blender, you can use a blender, food processor, or even a mixer. If using a mixer, finely chop garlic before adding.
  • Plain yogurt can be replaced with sour cream.
  • Add herbs like thyme, oregano, rosemary, and parsley for additional flavor.
  • Add chopped walnuts or pecans over the top for an added crunch!
  • Make it dairy-free, paleo, and Whole30 by replacing the butter and yogurt with a compliant cooking fat such as coconut oil, avocado oil, olive oil, and replacing the yogurt for a dairy-free version.


Calories: 152kcal | Carbohydrates: 24g | Protein: 3g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 18mg | Sodium: 67mg | Potassium: 779mg | Fiber: 3g | Sugar: 1g | Vitamin A: 968IU | Vitamin C: 24mg | Calcium: 95mg | Iron: 2mg