Meatless Monday: Warm Winter Squash Dip

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

This appetizer or snack is a perfect addition to any holiday meal. In fact, I love to make this dip all winter long especially when entertaining guests.  It’s so quick and easy to make and loved by everyone; kids and adults alike.  Winter squash is not only delicious but it is a great source of antioxidants, including carotenoids like beta-carotene, abundant in squash, help support the immune system and may help to protect your body from cancer.  The almond butter lends protein and antioxidant vitamin E plus a whole lot of flavor.

Serve with sliced apples, cucumber, carrot sticks, whole grain crackers (I use gluten-free) or toasted bread like a whole grain or gluten-free baguette.

0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5 (0 votes, average: 0.00 out of 5)
Login to rate this recipe - Not a member? Join Today


  • 1 small butternut squash, halved lengthwise and seeded
  • 1/2 tbsp (7.5 ml) extra-virgin olive oil, plus more for brushing
  • 4 large shallots, chopped
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 3 tbsp almond butter


  1. Preheat oven to 350 F/177 C. Arrange squash in a baking dish, cut sides down, add about ¼ inch of water and bake until tender, about 45 minutes.
  2. Set aside to let cool then transfer the squash flesh to a food processor.
  3.  Heat oil in a large skillet over medium-high heat. Add shallots, salt and pepper, and cook until golden, about 5 minutes. Add shallots and almond butter to food processor with squash, and purée until smooth.

    Adapted from:


  • Butternut squash – acorn squash, delicata squash, any squash variety
  • Almond butter – cashew butter, peanut butter, any nut butter
  • Shallots – onion
  • Olive oil – coconut oil

Prep time: 10 minutes

Cook time: 45 minutes

Total time: 55 minutes

Servings: 10-12

  • Nutrition per serving:
  • Calories45
  • Fat3.5g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium10mg
  • Carbohydrates4g
  • Fiber1g
  • Sugars1g
  • Protein 1g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Tags: , , , ,

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

More posts from