With no added sweeteners, this Mashed Kabocha Squash is surprisingly naturally sweet and makes an easy and delectable sugar-free, low carb side dish for Thanksgiving or fall dinners. Quickly steamed in the Instant Pot or on the stovetop, mashed, and combined with ingredients that beautifully enhance its natural sweetness, this sugar-free squash dish will make a delicious addition to your Thanksgiving or everyday dinner table. In addition to being sugar-free and low carb, this mashed squash is also low FODMAP, Keto, gluten-free, and vegetarian friendly.
For tips on how to find, pick, cut, peel and cook this delicious squash, check out my Kabocha Squash How-To Guide. Prefer it roasted? Try my Roasted Kabocha Squash.
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Delicious Squash, No Sweeteners Needed
Despite its tough exterior, kabocha squash is a squash I turn to again and again to create new squash recipes. A cross between an acorn squash and a sweet potato in flavor and texture (in my opinion), it's already sweet, so it doesn't need much, if any, added sweetener for the flavor to be balanced. Also, it's low in carbs, making it an ideal option for me as someone with blood sugar-issues.
While I've created a number of recipes featuring kabocha squash up to this point (search for 'kabocha squash' on the site to see them all), this one might be the tastiest one yet (I say that every time though, so...). It's so rich and creamy, there's an explosion of fall flavors in every bite.
What is kabocha squash?
Also commonly called Japanese pumpkin or Kent pumpkin, kabocha quash has a tough, green skin and a bright orange interior. I talk about it at length including information on where to find it, how to chop and how to freeze it in my Kabocha Squash How-To Guide.
Equipment
Here's the equipment you'll need to easily make this sugar-free squash:
- 6-quart Instant Pot, 8-quart Instant Pot, comparable electric pressure cooker, or large pot and stovetop
- Vegetable steamer basket
- Large mixing bowl
- Potato masher or fork, for mashing the squash
- Measuring cups and spoons
- Spatula or large spoon, for mixing and serving
- Microplane or zester, if using orange zest
- Paper towels, for drying the pot if toasting the pecans
Ingredients
For the squash:
- Kabocha squash, peeled, deseeded, and chopped into 1-inch chunks - for more information on all things kabocha squash (chopping, sourcing, etc.), see my Kabocha Squash How-To.
- Heavy cream, lactose-free if needed
- Unsalted butter or ghee, melted
- Sea salt and ground black pepper
- Pumpkin pie spice (homemade or store-bought) - I use my own pumpkin pie spice blend for so many recipes, both sweet and savory!
- Orange zest (optional) - this adds a hint of orange flavor that compliments the flavor of the squash so well, but is okay to leave out.
- Raw pecans, finely chopped (optional) - the pecans bring some welcome crunch texture to a dish that is otherwise lacking in those, but it's still delicious without them.
- Fresh parsley, for garnish (optional) - not pictured.
For Cooking:
- Cold water, for steaming - not pictured. The water quantities will differ depending on the method of steaming you choose.
Ingredient quantities can be found in the recipe card below.
Instructions (Step-by-Step with Photos)
The following instructions detail how to make Mashed Kabocha Squash in the Instant Pot, always my preferred method. Stovetop instructions are provided in the recipe card below, and both methods are quite similar.
Steam
Pour 1 cup of cold water into your Instant Pot (1 ½ cups if using an 8-quart pot) and set a vegetable steamer basket inside. Spread the kabocha squash chunks evenly in the basket.
Close the lid, turn the pressure release valve to "Sealing," and select the “Manual” or “Pressure Cook” button. Set the timer for 10 minutes and let the Instant Pot work its magic! When the cooking cycle finishes, carefully do a quick manual release by switching the valve to “Venting.” Once the pressure is fully released, open the lid.
Carefully remove the steamer basket with the squash from the Instant Pot. Transfer the cooked squash to a large mixing bowl.
Mash and Season
Grab a potato masher and mash the squash to your desired consistency—smooth and creamy or a little chunky, whichever you prefer! I prefer mine fully smooth, but chunky squash is delicious, too.
Add the heavy cream, melted butter, sea salt, pumpkin pie spice, black pepper, and orange zest (if using).
Stir until everything's deliciously combined. Taste and adjust seasoning, cream, and butter as desired.
Toast Pecans (Optional)
If adding pecans, drain any remaining water from the Instant Pot's inner pot, wipe it dry with paper towels, and select “Sauté.” Once the display reads “Hot,” add the pecans and toast for 2-3 minutes, stirring constantly until golden and fragrant. Do not leave the pot unattended as they can easily burn.
Serve
Spoon the mashed squash into a serving dish, sprinkle with the toasted pecans if you used them, and garnish with fresh parsley for a pop of color. Enjoy this cozy side dish alongside your favorite main courses.
What to Serve with Mashed Kabocha Squash
My favorite main dishes to serve with this mashed kabocha squash are:
More Kabocha Squash Recipes
- Roasted Kabocha Squash (oven or air fryer) which has a similar flavor profile as this one, without the mashing.
- Double Pumpkin Chili - probably my favorite of this bunch as the combination of sweet and savory flavors works so well, and it's a perfect cozy chili for chilly, fall days.
- Shepherd's Pie with Turkey and Squash - a sweet and savory, fall-inspired twist on a classic.
- Sausage and Fall Vegetables - an easy weeknight dinner recipe.
FAQs: Mashed Kabocha Squash
Yes! Prepare it up to 2-3 days in advance and store it in an airtight container in the refrigerator. Reheat gently on the stovetop or in the microwave, stirring occasionally for even heating.
For a creamier texture, add extra heavy cream or a splash of milk. For thicker mashed squash, reduce the amount of cream or cook the squash a bit longer.
Absolutely! Let it cool completely, then store it in an airtight container or freezer bag for up to 2 months. Thaw overnight in the refrigerator and reheat as desired.
Yes, while I haven't tested it myself, I believe you can substitute the heavy cream with coconut cream, and replace butter with coconut oil or another dairy-free alternative.
Related Recipes
Mashed Kabocha Squash (Sugar-Free, Low Carb)
- Total Time: 25 minutes
- Yield: 9 servings 1x
Description
Naturally sweet with no added sugars, this Mashed Kabocha Squash is an easy, sugar-free, low carb side perfect for Thanksgiving or fall dinners. Quickly steamed in the Instant Pot or on the stovetop, then mashed with simple ingredients, it's a delicious addition to any meal. This sugar-free, low carb, Keto, low FODMAP, gluten-free, and vegetarian-friendly dish is a crowd-pleaser for any table.
Ingredients
For the Sugar-Free Squash:
- 2 pounds kabocha squash, peeled, deseeded, and chopped into 1-inch chunks*
- ⅓ cup heavy cream, lactose-free if needed
- 3 tablespoons unsalted butter or ghee, melted
- ¾ teaspoon sea salt
- ½ teaspoon pumpkin pie spice (homemade or store-bought)
- ¼ teaspoon ground black pepper
- ¼ teaspoon orange zest (optional)
- ¼ cup raw pecans, finely chopped (optional, omit if needing low FODMAP)
- Fresh parsley, for garnish (optional)
For Cooking:
- 1 cup cold water (1 ½ cups if using an 8-quart Instant Pot; 2 cups if using the stovetop)
Instructions
Instant Pot Instructions:
- Prep for Steaming: Add water to your 6-quart Instant Pot, 8-quart Instant Pot or comparable electric pressure cooker and set a vegetable steamer basked inside. Place the chopped squash on the basket evenly.
- Pressure Cook: Close the lid, set the pressure release valve to “Sealing,” hit the “Manual” or “Pressure Cook” button, and set the timer for 10 minutes.
- Quick Pressure Release: Once the cooking cycle has completed, manually release the pressure, and open the lid. Carefully remove the squash from the steamer basket to a large mixing bowl.
- Mash and Season: Using a potato masher or fork, mash squash to your desired consistency. Stir in the heavy cream, melted butter, salt, pumpkin pie spice, pepper, and orange zest until evenly combined. Taste and adjust seasoning, cream and butter as desired. Mash squash more if needed. If using pecans, cover the squash with a plate to keep warm while you prepare them.
- Toast Pecans (Optional): If using pecans, discard the water from the inner pot and dry thoroughly with paper towels before placing back in the Instant Pot. Hit the “Sauté” button, and once the display reads “Hot,” add the pecans and sauté until golden and fragrant, stirring constantly, about 2-3 minutes (do not leave unattended as they can easily burn).
- Serve: Spoon the squash into a serving dish, sprinkle with toasted pecans (if using), and garnish with fresh parsley if desired. Serve as a Thanksgiving or everyday dinner side to your favorite main courses, like Buttermilk Marinated Chicken Drumsticks, Stuffed Pork Chops, or Slow Cooker Maple Dijon Glazed Ham.
- Store: Store leftover mashed kabocha squash in an airtight container in the refrigerator for 3-4 days or freeze in an airtight container or zip top freezer bag for up to 2 months.
Stovetop Instructions:
- Prep for Steaming: In a large pot, add 2 cups of cold water and a vegetable steamer basket. Spread the chopped kabocha squash evenly in on the basket, cover with a lid, and place the pot on medium-high heat on the stovetop.
- Steam: Steam until the squash is tender enough to mash, 20-25 minutes. Remove pot from heat.
- Mash and Season: Carefully transfer the steamed squash to a large mixing bowl. Use a potato masher or fork to mash the squash to your desired consistency. Stir in the heavy cream, melted butter, salt, pumpkin pie spice, pepper, and orange zest (if using) until evenly combined. Taste and adjust seasoning, cream, and butter as desired. Mash squash more if needed. If using pecans, cover the squash with a plate to keep warm while you prepare them.
- Toast Pecans (Optional): In the same pot (discard any remaining water and wipe dry with paper towels), place dry pot over medium heat. Once hot, add the finely chopped pecans and sauté for about 2-3 minutes, stirring constantly, until they’re golden and fragrant. Watch carefully to prevent burning.
- Serve: Spoon the mashed squash into a serving dish, sprinkle with toasted pecans if using, and garnish with fresh parsley if desired. Perfect as a cozy side dish for your favorite main courses, like Buttermilk Marinated Chicken Drumsticks, Stuffed Pork Chops, or Slow Cooker Maple Dijon Glazed Ham.
- Store: Store leftover mashed kabocha squash in an airtight container in the refrigerator for 3-4 days or freeze in an airtight container or zip top freezer bag for up to 2 months.
Notes
- Kabocha squash: Start with 2 pounds before peeling and seeding. If you only find a very large squash (as often happens!), aim for about 1 pound 6-7 ounces once peeled and seeded, and freeze any extra for later. A kitchen scale is helpful here! For tips on peeling, chopping, and freezing kabocha squash, check out my Kabocha Squash How-To Guide.
- Cooking times reflect that of the Instant Pot method only.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Side Dish
- Method: Instant Pot / Stovetop
- Cuisine: North American
Disclaimer: This recipe is for informational purposes only and is not intended as medical or dietary advice. The author is not a medical professional. Nutrition info is an estimate and can vary depending on ingredients and preparation. We follow current guidelines for special diets like low FODMAP, Keto, and Paleo at the time of initial publication, but individual tolerance varies and research is always evolving. It’s up to each reader to check ingredient labels, stay informed with the latest research, and consult their doctor to make informed choices based on their individual needs. Storage times are general recommendations—always follow safe food handling practices. See our Terms of Use for more details.
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