Mashed Butternut Squash and Sweet Potato with Pecans


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Looking for a last minute Thanksgiving side? Look no further! Sweet potatoes and butternut squash are naturally sweet and with the lightly sweetened pecans on top, this slightly sweet dish is the perfect compliment to your savory Thanksgiving plate.

Pecans provide potassium, protein, iron, magnesium, and calcium; while both sweet potatoes and butternut squash are loaded with vitamin A. Butternut squash is also a great source of vitamin C, B6, magnesium, and potassium. The sweet potatoes provide us with potassium, vitamin C, calcium, magnesium, B6, and iron. It’s the perfect nutritious and delicious side!


For the mashed squash/sweet potato mixture:
  • 3 large sweet potatoes, washed and halved (skin on)
  • 1 small butternut squash, cubed
  • 2 Tbsp coconut oil, melted and divided
  • sea salt + black pepper
  • Cinnamon, just a pinch
  • 1 Tbsp pure maple syrup
  • 1 Tbsp coconut oil
For the pecan topping:
  • 1 cup pecans, chopped
  • 1 Tbsp coconut oil
  • 1 Tbsp  coconut sugar
  • 1 Tbsp maple syrup
  • Pinch ground cinnamon
  • Pinch sea salt


  1. Preheat oven to 400 degrees F.
  2. Line  2  baking sheets with parchment paper and  lightly grease a 8×8 baking dish.
  3. Add the halved sweet potatoes to one baking sheet, and the cubed butternut squash to the other. Lightly toss each with 1 Tbsp of melted coconut oil and salt and pepper to taste.
  4. Roast butternut squash for 15 -20 minutes, or until very tender and easily mashed. Remove from oven and set aside.
  5. Roast the sweet potatoes for 20-35 minutes or until very soft and easily mashed. Remove from oven and set aside.
  6. Reduce oven heat to 350 degrees F.
  7. Heat a large non-stick skillet over medium heat. Add the chopped pecans and toast for 5 minutes, stirring frequently. You may need to lower the heat if they begin to brown or smoke too quickly.
  8. After 5 minutes, add coconut oil, coconut sugar, maple syrup, cinnamon, and salt. Stir to coat and cook for another 1-2 minutes. Remove from heat and set aside.
  9. Peel sweet potatoes (optional- the skins are full of fiber and good for you!) and add them to a large mixing bowl with the butternut squash. Mash them together with a fork or potato masher. Add a little salt/pepper, cinnamon, maple syrup, and coconut oil.
  10. Transfer the mixture to the prepared 8×8 baking dish and top with the toasted pecans.
  11. Bake for 10-15 minutes, or until warmed through.
  12. Allow to slightly cool then serve.









Recipe adapted from Minimalist Baker

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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health