Nutritional Info

Nutrition Facts

Serving Size 1 (395g)

Calories 218
Calories from Fat 26 (12%)
Amount Per Serving %DIV
Total Fat 2.9g 4%
Saturated Fat 1g 5%
Monounsaturated Fat 1.2g
Polyunsaturated Fat 0.7g
Trans Fat 0.0g
Cholesterol 7.8mg 3%
Sodium 43.4mg 2%
Potassium 843.4mg 18%
Total Carbohydrate 37.4g 12%
Dietary Fiber 6.2g 25%
Sugars 10.7g
Protein 9g 18%

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Recipe Description
My mother's fat free, sugar free squash casserole has satisfied many a craving on countless diets throughout the years, and she's been known to slip it to unknowing guests with no complaints.
Prep time
20 min
Cook time
1 hr 35 min
Ready In
1 hr 55 min


Serves Tool

Serves To:USMetric
3 1/2 Pound(lb)  butternut squash
20 Ounce(oz)  crushed pineapple, undrained
1/3 Cup(c)  sugar free pancake syrup
5 Package(pk)  artificial sweetener, or to taste
1 Teaspoon(t)  pure vanilla extract
1 Teaspoon(t)  cinnamon, ground, plus more for sprinkling on top
1 Teaspoon(t)  kosher salt, or to taste
1/4 Teaspoon(t)  nutmeg, ground
1/4 Teaspoon(t)  ginger, ground


Preheat the oven to 350° F. Pierce the squash in six places with a skewer (this keeps it from bursting) and microwave it on high power for 5 minutes. Rotate the squash and microwave it again on high power until it can be cut with a knife, 3 to 5 minutes more. Slice the squash in half lengthwise and scoop out the seeds. Place the squash halves in a 13 by 9 inch baking pan, cut side down, and add water to a depth of 1 inch. Bake until it can be easily pierced with a fork, about 45 minutes. Remove the squash from the pan and allow it to cool. Raise the oven temperature to 375° F. Wash and dry the baking pan, and grease it. When the squash is cool enough to handle, scoop out the flesh and place it in a food processor. Add the syrup, sweetener, vanilla, cinnamon, salt, nutmeg and ginger, and process until smooth. Stir in the pineapple and its juice, and transfer the mixture to the prepared baking pan. Smooth out the top, and sprinkle it lightly with cinnamon. Bake, uncovered, until hot and slightly crusty, about 45 minutes. Serve immediately.

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