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Roasted Squash Sauce

This squash sauce is packed with flavor to jazz up any dish. It's also low-fat/low-cal & safe for those following low FODMAP and/or Acid Reflux/GERD diets.
Prep Time15 mins
Cook Time45 mins
Total Time2 hrs
Servings: 4 servings
Calories: 90kcal


  • 1/4 cup roasted butternut squash (see instructions below for how to roast it) - NOTE: If you do not have to follow a Low FODMAP diet, you may use 1 cup of roasted butternut squash for this recipe and leave the kabocha squash out entirely if you'd like)
  • 3/4 cup roasted kabocha squash (Kabocha squash a/k/a Japanese pumpkin - see instructions below for how to roast it)
  • 1 Tbsp. garlic-infused olive oil
  • 1/4 tsp. salt
  • 1/2 Tbsp. fresh rosemary (very finely chopped - so it looks almost as if it's ground)
  • 1/2 Tbsp. fresh thyme leaves (very finely chopped - so it looks almost as if it's ground)
  • 1/2 Tbsp. fresh sage leaves (very finely chopped - so it looks almost as if it's ground)
  • 1-2 cups vegetable broth (I use my homemade broth - recipe here - and I used 1+1/2 cups for mine which made a fairly thick sauce)
  • 1/2 cup blended cottage cheese (instructions for how to blend cottage cheese found here)


  • Begin by roasting the squashes. Preheat oven to 400 degrees F and line 2 baking sheets with foil (your future self will really thank you for this when you go to clean up). For the butternut squash, simply cut a whole squash in half lengthwise, scoop out and discard the seeds, then place the squash halves cut-side down on the prepared baking sheet.
    Note: You do not need to use oil for the butternut squash, you do not need to poke holes anywhere in the butternut squash and you want to cook it cut-side down to avoid splatter.
  • Bake in the preheated oven for ~40-45 minutes until completely cooked and a fork goes through the squash easily. Remove from oven, flip the squash halves over and scoop out 1/4 cup of the squash to be used for this recipe (use the rest for whatever your heart desires!).
    Note: To save some time, I recommend cooking the butternut squash and kabocha squash at the same time. See next step for how to cook the kabocha squash.
  • For the kabocha squash, cut the squash into quarters (see tutorial on how to do this here. Follow the instructions through step 3, so you have 6 wedges of squash.
  • Toss the 6 squash wedges with 1 Tbsp. garlic-infused olive oil, then place squash on the prepared baking sheet, skin-side down/cut-side up. Bake in the preheated oven for ~40 minutes until thoroughly cooked and a fork goes through the squash easily. Remove from the oven and scoop out 3/4 cup of the squash to be used.
  • When both squashes are done, place the 1/4 cup butternut squash, 3/4 cup kabocha squash, blended cottage cheese and 1/2 cup of the broth into a food processor/blender. Pulse until a puree forms, then add in the remaining broth slowly, processing/blending after each addition, until the sauce reaches your desired consistency.
    You can also blend with an immersion blender, if you want an even smoother sauce, but I find the food processor or blender works fine.
  • Once the sauce reaches your desired consistency, add in the herbs and mix to thoroughly combine. The sauce is most likely cold at this point, so heat the sauce in a medium-sized saucepan over medium-low heat until heated through.
    Note: the sauce may thicken again during heating, so add a bit more broth if desired.
  • Use as a sauce for pasta, chicken, rice, etc. I even use it when baking chicken (put the sauce on top of chicken breasts in a baking pan, and bake until cooked through. I usually add ~1 Tbsp. of Parmigiano Reggiano cheese on top halfway through baking too).


*Information above includes actual amount of olive oil that ends up in the squash (since the rind isn't used, I estimate only 1/2 Tbsp. olive oil per recipe.*
*Information above is based on the specific brands/types of ingredients I used (as one example, pink himalayan sea salt is lower sodium than regular salt). Values vary if using any other brands/types of ingredients.*
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.*
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Calories: 90kcal | Carbohydrates: 15g | Protein: 5g | Fat: 2g | Saturated Fat: 0g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0g | Cholesterol: 3mg | Sodium: 528mg | Potassium: 128mg | Fiber: 2g | Sugar: 6g | Vitamin A: 23% | Vitamin C: 4% | Calcium: 4% | Iron: 1%