Butternut Squash Bites

Appetizers & Snacks  |  Published Nov 8, 2019  |  Updated May 13, 2020  |  By Tawnie

phyllo cups filled with butternut squash

Creating this Butternut Squash Appetizer

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 this butternut squash appetizer with a cheesy butternut squash mixture. 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.

A 7 ingredient appetizer - phyllo dough is filled with butternut squash, sage, cheese and spices.

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
phyllo cups filled with butternut squash
phyllo cups filled with butternut squash on a baking sheet

How to make this butternut squash appetizer:

  1. Heat oven to 375° F. Set phyllo shells on a baking sheet. Then, microwave frozen butternut squash as directed on package.
  2. In a medium sized skillet, melt butter and sauté 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.
  3. Spoon mixture into phyllo shells and bake for 8 minutes. Top with pumpkin seeds and serve warm!
phyllo cups filled with butternut squash on a white plate

What's your favorite way to eat butternut squash?

phyllo cups filled with butternut squash
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30 Minute Butternut Squash Bites

Butternut Squash Bites are a healthy appetizer for the holidays or just about any time of year! Easy, nutritious, and delicious!
4.67 from 6 reviews
Prep Time: 15 minutes
Cook Time: 8 minutes
Total Time: 25 minutes
Servings: 15 bites
Calories: 75kcal

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

  • Preheat oven to 375°F. Arrange phyllo shells on an un-greased cookie sheet. Then, microwave frozen butternut squash as directed on package. Drain any liquid from the squash and set aside.
  • In a medium sized skillet, melt butter and sauté the 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 until somewhat smooth. Then stir in the 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!

Video

Notes

These are best if eaten the same day. Leftovers the next day will be soggy. To make in advance, make the filling and keep separate from the phyllo shells. 
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.
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Nutrition

Serving: 1bite | Calories: 75kcal

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Bintu | Recipes From A Pantry
1 year ago

These look so delicious and healthy! I love butternut squash!

Kate
1 year ago

These are so cute! I bet they’d be great for a Thanksgiving appetizer, thanks for sharing!

Adrianne
1 year ago

These are so cute!! I love the look of these and I can see that they would be so popular at Christmas and Thanksgiving. Sounds great to serve them warm with pumpkin seeds.

Mary
1 year ago

These are so good! The sage goes perfectly with the butternut squash. I can’t get enough of these!

Anita
1 year ago

These look so cute. I like it that they are healthy, and not too filling. Perfect for Thanksgiving lunch so everyone will have tummy space for the big dinner. 😀

These are easy to make and great for any appetizer or tapas party!

5 years ago

Absolutely gorgeous, I love the colors! These will be great for the summer, and fall too!

5 years ago

Aughh, these are so cute! I don’t think I’d be able to stop at just one of these, haha. I’d walk off with the plate! 😛

5 years ago

Ooh adorbs!! I have many a squash-loving friend who will be all over this. A good time to get back to Pinning, starting with yours!

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