Healthy Queso Dip with Butternut Squash
Posted: 03/18/2016
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This healthy queso dip is about as healthy as you’ll get when it comes to a decadent, cheesy dip. You’ll love the subtle sweetness and vibrant color that the butternut squash adds. This one is a must-try!
This post is part of my partnership with Milk Means More.
I swear, chips with any type of dip = my kryptonite. I recently made another batch of my restaurant style salsa (this time I added green chilies because I didn’t have any jalapeños), and I literally cannot stop eating the stuff. It’s a pretty dangerous situation. If only chips were calorie-free, you know?
And then there’s queso! Talk about dangerous. Have you tried queso blanco in the slow cooker or yummy poblano queso dip? Oh man, so irresistible!
This healthy queso dip is no different. Does anybody think it’s weird to add butternut squash to queso? Maybe it is weird until you find out that there’s only 113 calories per 1/4 cup, it’s totally delicious and not squash-y tasting at all, and then it’s a happy weird!
I want to hear your reactions to the idea of squash in queso dip, and then I want you to try this recipe and see if you’ve changed your mind. My neighbor Julie, who tests many of my recipes, initially scoffed at the idea of a healthy queso dip using butternut squash. I convinced her of how delicious it was and she agreed to try it. But then we ate it all before I could bring it to her house. So neighborly of me, right?
So the verdict is still out with Julie, but I can tell you that Ben and I love this stuff. If you aren’t looking for the flavor of the squash, you may not even taste it amidst the Tex-Mex spices, tomatoes, green chilies, and creamy Monterey Jack cheese.
And for those of you out there who don’t really care for making a roux and sloooooowly adding milk, this recipe is for you. It’s basically fool-proof.
Bonus: If you have kids that don’t love vegetables, I bet they’ll devour this beautiful healthy queso dip without a second thought.
Used in this recipe:
- I prepare the dip in a saucepan…
- and serve it a pretty skillet
- whisk
- chili powder
- cumin powder
Craving more warm cheesy dips like this healthy queso dip? Try:
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
servings
This healthy queso dip is about as healthy as you’ll get when it comes to a decadent, cheesy dip. You’ll love the subtle sweetness and vibrant color that the butternut squash adds. This one is a must-try!
Ingredients
- 1 teaspoon extra virgin olive oil
- 1/2 cup finely diced red onion (about 1/4 of a medium sized red onion)
- 1 clove garlic, minced
- 12 ounces frozen butternut squash puree
- 1 can (10 ounces) petite diced tomatoes and green chilies
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 8 ounces Monterey Jack cheese, shredded
Instructions
- Place unwrapped squash in a microwave safe bowl and heat in microwave for 5 minutes at 50% power or until thawed.
- Meanwhile, heat oil in a large saucepan over medium heat. Add onions and cook for 4-5 minutes or until translucent.
- Add garlic and cook for one more minute or until fragrant.
- Add squash, tomatoes, cumin and chili powder, and bring to a boil over medium-high heat.
- Reduce heat to low and add cheese. Stir until melted and serve immediately.
Notes
Serving size: 1/4 cup (typically a serving size of dip is 2 tablespoons but I’m being realistic here).
If you like spicy hot queso, use pepper Jack cheese instead of Monterey Jack. You could also saute chopped jalapeno peppers with the onions.
Nutrition Information
Serving: 1/4 cup, Calories: 113kcal, Carbohydrates: 6g, Protein: 6g, Fat: 7g, Saturated Fat: 4g, Polyunsaturated Fat: 3g, Cholesterol: 20mg, Sodium: 164mg, Fiber: 2g, Sugar: 2g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
Husband’s take: I’m not actually sure Ben has tried this with chips but I did use the leftovers in an unique way when I was grasping for dinner ideas one night. I cooked some diced chicken breasts in a pan and then smothered them with this sauce. We had that on a salad with other traditional taco fixings like tomatoes, avocado, cilantro and more. It was a really great way to repurpose this healthy queso dip.
Changes I would make: None are necessary! Feel free to change the spices to your liking. The recipe as written isn’t overly spicy so go ahead and kick it up a notch if that’s your style.
Difficulty: Easy. I specifically chose to use frozen butternut squash to make this recipe completely doable and not a hassle (no peeling and dicing of a squash required!)
**Disclosure: I am thrilled to be a dairy ambassador for Milk Means More. I have been compensated by Milk Means More for my time to develop this recipe and write this post. All opinions are as always, my own. Find out more about why Milk Means More on Twitter, Facebook, YouTube, Instagram and Pinterest.
Rebekah says
I absolutely loved this. I ate the chilled leftovers the next day, and enjoyed it that way, too! The butternut squash gives it a good texture so that it doesn’t become a thick sludge like most leftover queso does when it cools. I will definitely be making this again. My husband had his reservations, but he liked it also. The color does sort of fool you into thinking you’re eating a very cheesy queso, so I could see how kids could be enticed to eat it not knowing they are mostly eating butternut squash.
Rachel Gurk says
So happy you liked it! Thanks for taking the time to leave a comment, it means a lot. I love how the squash makes it look/feel super cheesy, too!
S Cook says
Hi, the recipe says, “Add squash, tomatoes, cumin and chili powder, and bring to a boil over medium-high heat.” How long do you cook the squash? About 20 min to get it soft?
Rachel Gurk says
The recipe uses frozen squash puree, so you actually only have to heat it through!