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phyllo cups filled with butternut squash

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!
Course Appetizer
Cuisine American
Keyword appetizer, butternutsquash, easyappetizer
Prep Time 15 minutes
Cook Time 8 minutes
Total Time 25 minutes
Servings 15 bites
Calories 75kcal


  • 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


  • 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!



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.


Serving: 1bite | Calories: 75kcal