Healthy Queso Dip with Butternut Squash
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:
Healthy Queso Dip with Butternut Squash
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:
Yield: 10 Serving Size: 1/4 cupAmount Per Serving: Calories: 113Total Fat: 7gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 20mgSodium: 164mgCarbohydrates: 6gFiber: 2gSugar: 2gProtein: 6g
RachelCooks.com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietitian. Please consult a medical professional for any specific nutrition, diet, or allergy advice.
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.
23 Comments on “Healthy Queso Dip with Butternut Squash”
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?
The recipe uses frozen squash puree, so you actually only have to heat it through!
Holy smokes, this dip ROCKS! I’m a middle and high school FCS teacher, and use this recipe when teaching about winter and summer squashes, and their benefits of adding them into your diet. Students LOVE it, and can make it within one class period. Thanks for sharing!
This comment made me so happy! I’m so glad you’re using my recipe and getting those kids eating squash! YAY!
Can I used fresh butternut squash and instead the frizen?
That should work if you cook and puree it. :)
I absolutely love the idea of using butternut squash in this queso… Pinned, shared, and so on the list of things to enjoy soon! Thanks!
Thanks so much! Hope you love it!
I’m thinking about making this for a gathering soon! Is frozen butternut squash puree typically available in normal grocery stores? Where did you get yours??
I find it in normal grocery stores! I’ve bought it at Kroger and Meijer both.
Oh my goodness, I cannot wait to try this recipe! I was just introduced to queso when I moved to Texas a few months ago, but its obviously not very macro-friendly. This looks delicious and a lot healthier!
I hope you love it! :)
yummy
I am totally down with adding butternut squash. This looks amazing and I can’t wait to try it!!
this is freaking brilliant!!! making this!
I’m intrigued. This sounds SO delicious. I’ve never met a cheese dip that I didn’t like. Pinned to try!
I love pumpkin and butternut mac and cheese, so I know I’d face plant into this. Don’t listen to Julie ;-)
i want to do a swan dive into this dip and eat my way out!
I’m all about this lightened up version of queso dip! I’ve had the idea to use cauliflower in something similar for awhile now but never got around to it. Totally trying this out!
Hope you love it! Cauliflower would be great too. I love the color that the squash gives it though. Cauliflower would make a great queso blanco! Mmmmmmm
Woah this sounds awesome! I’ve never seen frozen butternut squash puree, I’ll keep an eye out. Pinned!
This dip seems to be worthy a company of our crudité platter this evening! Since I avoid keeping at home any kind of treats (neither sweet nor savoury) we really eat unhealthy snacks less often. We even got used to snacking carrot sticks, stripes of red pepper and halved radishes while we watch movies. The good news is that even if you have only carrots you can still maximize dipping surface by cutting them into round slices. ;)
You clever girl, you! I’m always looking for ways to use up the squash I grow and we love Mexican food. I can’t wait to try this!