Butternut Squash Bites

Butternut Squash Bites are healthy appetizer for the holidays or just about any time of year! Easy, nutritious, and delicious!

Creating these Butternut Squash Bites

Mini phyllo cups are so versatile come ready to fill with sweet or savory ingredients! Try savory fillings like this butternut squash or something sweet such as yogurt with berries & honey!

I chose to fill these with a cheesy butternut squash mixture and the sage and butternut squash marriage is perfect!

These phyllo (fillo) cups are only 20 calories per 2 cups and 4g carbs so they make for a great appetizer that won’t leave you feeling stuffed.

I topped them with a pumpkin seed and it adds a nice crunch to the butternut squash bite! 

Ingredients needed for Butternut Squash Bites

You only need 7 ingredients to make this festive appetizer and you probably already have most of the ingredients on hand!

Butternut Squash: I use frozen to ease, but fresh works too! Butternut Squash is a great source of Vitamin A and it’s a delicious winter squash. Plus, enjoying seasonal produce guarantees you take in a wide variety of nutrients that may promote good health!

Mini Pyhllo (fillo) Dough Shells: You can find these in the freezer isle of your local grocery store. They have light, flaky layers of dough and are fast, versatile and easy to use.

Butter & White onion: The onions will get sautéed in the butter and then mixed into the butternut squash!

Sharp Cheddar Cheese: I love the flavor sharp cheddar cheese lends to this recipe.

“Sharp” is the term that indicates how cheddar changes in flavor and texture as it ages; sharp 6 to 9 months.

Sage: Sage and butternut squash are made for each other. The earthiness of sage pairs perfectly with butternut squash!

Pumpkin Seeds: A great source of potassium and a perfect way to garnish this appetizer.

Salt & Pepper

How to make this butternut squash appetizer:

• Heat oven to 375° F. Set phyllo shells on a baking sheet. Then, microwave frozen butternut squash as directed on package.
• In a medium sized skillet, melt butter and cook onion for ~5 minutes on medium heat. Stirring occasionally. Onion should become near translucent. In a medium bowl, mash the butternut squash using a potato masher. Then stir in the cooked onions, cheese, sage, and seasonings until nicely incorporated.
• Spoon mixture into phyllo shells and bake for 8 minutes. Top with pumpkin seeds and serve warm!

Kroll’s Korner (KrollsKorner)

Kroll’s Korner – Healthy recipes that are simple, tasty and easy to make all made by Registered Dietitian Nutritionist Tawnie Kroll. krollskorner.com

30 Minute Butternut Squash Bites

Butternut Squash Bites are healthy appetizer for the holidays or just about any time of year! Easy, nutritious, and delicious!

5 from 4 votes

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Prep Time: 15 minutes

Cook Time: 8 minutes

Total Time: 25 minutes

Servings: 15 bites

Calories: 75kcal

Author: Tawnie Kroll

Ingredients

• 1 package frozen mini phyllo dough shells 15 shells
• 1, 10 oz. bag of frozen butternut squash
• 1 Tbsp. unsalted butter
• 1/4 medium white onion, finely diced
• 1/4 cup sharp cheddar cheese, shredded
• 2 tsp. fresh sage, chopped
• salt and pepper to taste
• 1/4 tsp. red pepper chili flakes
• pumpkin seeds for garnish

Instructions

• Heat oven to 375 degrees F. Set phyllo shells on an ungreased cookie sheet. Then, microwave frozen butternut squash as directed on package.
• In a medium sized skillet, melt butter and cook onion for ~5 minutes on medium heat. Stirring occasionally. Onion should become near translucent. In a medium bowl, mash the butternut squash using a potato masher. Then stir in the cooked onions, cheese, sage, and seasonings until nicely incorporated.
• Spoon mixture into phyllo shells and bake for 8 minutes. Top with pumpkin seeds and serve warm!

Find Kroll’s Korner on Instagram!Mention @krolls_korner or tag #krollskorner

Video

Notes

These are best if eaten the same day. Leftovers the next day will be soggy. 

If you would like the butternut squash filling to be smoother, puree it in a food processor or use an immersion blender to smooth out the filling prior to baking.

Nutrition

Serving: 1bite | Calories: 75kcal