Creamy Mashed Yellow Squash
Creamy Mashed Yellow Squash blends tender summer squash with butter, milk, and a hint of onion for a smooth, comforting side. The natural sweetness of the squash shines through, balanced by gentle seasoning for a mellow, homestyle taste. Serve it alongside roasted chicken, grilled fish, or weeknight pork chops when you want a lighter, velvety alternative to potatoes.
- Prep30 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creamy Mashed Yellow Squash, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 42 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 57
- Heart Health
- 76
- Metabolic
- 39
- Digestive
- 22
- Inflammatory
- 29
- Performance
- 46
- General Wellness
- 1
Slice the squash, then steam or boil it until tender. Drain any remaining water.
- 2
Mash the squash slightly.
- 3
Put the mashed squash, onion, butter, milk, salt, and pepper in a medium pot. Stir well and heat over medium heat. Serve warm.
- Calories 159.1 kcal Moderate 8%
- Protein 3.44 g Low Source 7%
- Carbohydrate 27.4 g 10%
- Total Fat 4.08 g Moderate 5%
- Saturated Fat 2.01 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 8.74 mg Low Source 3%
- Sodium 104.2 mg Low Source 5%
- Dietary Fiber 5.5 g Moderate 20%
- Total Sugars 17.63 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 81.76 mg Low Source 6%
- Iron 0.79 mg Low Source 4%
- Potassium 986.1 mg Good Source 21%
- Vitamin A 19.5 mcg Low Source 2%
- Vitamin C 20.43 mg Good Source 23%
- Vitamin D 0.34 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Onions 🧅
About This Recipe
Creamy Mashed Yellow Squash is made with 5 ingredients and serves 4. It takes about 1 hr and is rated easy. Key ingredients include Butter, Milk, Onion, and Salt & Pepper. Each serving provides about 159.1 kcal.
Recipe Questions
- What is Creamy Mashed Yellow Squash made of?
- The main ingredients are Butter, Milk, Onion, Salt & Pepper, Squash. The full list of 5 is above.
- How long does it take to make Creamy Mashed Yellow Squash?
- About 1 hr in total: 30 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 159.1 kcal. The full nutrition breakdown is above.
- Is Creamy Mashed Yellow Squash easy to make?
- This recipe is rated easy, with 5 ingredients and 3 steps.
- Is Creamy Mashed Yellow Squash healthy?
- Creamy Mashed Yellow Squash has an easyChef Pro health score of 46/100. Per serving, it provides 159.1 calories and 3.44 g of protein, or 7% of the Daily Value. It is a good source of potassium and vitamin C. Worth noting per serving: saturated fat at 2.01 g (10% of the Daily Value). It contains Milk and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required