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Mashed Kabocha Squash

I get excited about pumpkin and pumpkin spice just like every other girl, especially that of the food blogger variety. What really signals the turn of the season for me, though, is the appearance of a very specific type of pumpkin– the Japanese pumpkin, otherwise known as the kabocha squash.

I really love everything about this little green starchy veg– its sweet flavor, soft texture, edible skin, beta carotene (good for skin!), and vitamin C (good for immunity!). It’s also one of the easiest winter squash to prep and cook. Cutting through the squash is a breeze, the seeds are quickly scooped out, and then you can roast it, sauté it, mash it, whatever!

The number of scary knife moments I’ve had when faced with a butternut is enough to make me a full kabocha convert.

After nabbing this little punkin’ at Trader Joe’s, I decided to amp up its sweet flavor profile and make it a mash. It’s been the perfect complement for the savory proteins I’m serving up for dinner this week.

* Recipe *

Mashed Kabocha Squash

  • Prep time: 10 mins
  • Cook time: 45 mins
  • Total time: 55 mins


  • 1 medium kabocha squash
  • 1 tablespoon avocado oil (or cooking oil of choice)
  • 1 tablespoon maple syrup
  • 1 tablespoon butter
  • 3 tablespoons milk of choice
  • salt, to taste


  1. Preheat your oven to 375 degrees and grease a baking dish with cooking oil.
  2. Cut the squash in half and scoop out seeds; place cut side down on baking dish.
  3. Place squash in the oven for 45-60 minutes, or until fork tender.
  4. Let cool to the touch and then scoop into a large mixing bowl.
  5. Add syrup, butter, milk, and salt to the squash and mash until it reaches your desired consistency.
  6. Enjoy!
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Food Specialist

Hey, I’m Claire. I’m a 20-something registered dietitian with a penchant for real food (ft. lots of veggies), accented by the occasional wine-fueled night out with girlfriends. The Petite Professional is where I document my journey to master the balancing act, hoping that I can help you do the same along the way. Read More…

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