Low-Calorie Squash Recipes

Find healthy, delicious low-calorie squash side dish recipes, from the food and nutrition experts at EatingWell.

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Baked Zucchini Waffle Fries with Creamy Herb Dip

These crispy baked zucchini waffle fries with a ranch-style dipping sauce are a super-fun snack, appetizer or side dish. You can use all sorts of herbs in the creamy dipping sauce, including chives, dill, tarragon or parsley--or a combo. Pickle fans will love the sauce with dill, which pairs especially nicely with the Old Bay in the breadcrumb coating on the zucchini. To create the waffle shape, you can use a mandoline or special waffle cutter, such as the Borner Wave Waffle Cutter, which sells for about $25. This healthy fry recipe would also be delicious with regular sliced zucchini rounds if you'd rather not fuss with special equipment at all.

Mashed Butternut Squash

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For this mashed butternut squash recipe, we start by roasting the squash, which really intensifies its flavor and sweetness. That means you don't need to add much--just a few pinches of spices and a little butter and salt--to make the perfect healthy Thanksgiving side dish or partner for any other fall meal. If you want to dress it up more, add some honey and warm spices, like cinnamon, for a sweet profile; for a savory profile, add a teaspoon or two of rosemary, sage or thyme (or a combination) and sprinkle with Parmesan. Or go sweet and savory, with bacon fat (or bacon crumbles), maple syrup and additional cayenne. Using a food processor gives this mash a very smooth texture, but you could certainly mash it with a fork or potato masher for a more rustic texture.
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