Meatless Monday: Warm Winter Squash Dip

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.


  • 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: www.dan-farber.org/nutrition

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

Servings: 10-12


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

Calories: 45

Fat: 3.5g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 10mg

Carbohydrates: 4g

Fiber: 1g

Sugars: 1g

Protein: 1g