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March 14, 2022

Healthy Recipe: Roasted Butternut Squash Dip with Toasted Pumpkin Seeds

Healthy Eating Recipes

Content sponsored by IBC - Native (195x33)

Limited - Butternut Squash Dip TOM D'INTINO/for PhillyVoice

Looking for a tasty dip you can enjoy guilt-free? Skip the queso and try this roasted butternut squash dip with toasted pumpkin seeds instead. Made with a variety of hearty vegetables and flavorful spices, this healthy recipe will delight even the most demanding palates.

Roasted Butternut Squash Dip with Toasted Pumpkin Seeds

• 1 tablespoon of olive oil
• 1 large butternut squash
• 1 medium sweet potato
• 3-4 medium carrots
• 1 small onion
• 2 garlic cloves
• ½ cup of pumpkin puree
• ¼ cup of milk
• ½ cup of Parmesan cheese
• ½ cup of pumpkin seeds
• 1 tablespoon of rosemary
• 1 teaspoon black pepper
• 1 teaspoon of nutmeg
• 1 teaspoon of sage leaves, optional garnish
• Optional: pinch of salt


  1. Pre-heat oven to 450 degrees Fahrenheit.
  2. Grease a cookie sheet with olive oil spray.
  3. Wash and prepare all veggies. You can use fresh or frozen. If frozen, cook first for 2-3 minutes in microwave.
  4. Throw veggies in a large bowl, drizzle with olive oil and season.
  5. Transfer to greased cookie sheet and roast for 20 minutes, or until crispy edges are seen.
  6. Toast pumpkin seeds on low heat in skillet.
  7. Once veggies are roasted, let veggie mixture cool slightly and add in increments to food processor.
  8. Add milk & pumpkin puree to help mixture puree to desired thickness, then transfer to deep skillet or pot.
  9. Melt cheese into squash mixture.
  10. Transfer to serving dish, top with toasted pumpkin seeds and cinnamon and enjoy!

Nutritional Information:
Calories: 130
Protein: 5.5g
Carbs: 1g
Sodium: 117mg
Potassium: 336mg
Fiber 3g

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