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!
About this Healthy Queso Dip
- Lower in calories: Does anybody think it’s weird to add butternut squash to queso? Maybe it sounds weird but then you find out that there’s only 113 calories per 1/4 cup, it’s totally delicious and not squash-y tasting at all.
- The ultimate snack: Chips with any type of dip = my kryptonite. I recently made another batch of my restaurant style salsa and I literally cannot stop eating the stuff. And then there’s queso! Talk about dangerous. Have you tried queso blanco in the slow cooker or yummy poblano queso dip?
- Sneaky vegetables: 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. Bonus: If you have kids that don’t love vegetables, I bet they’ll devour this beautiful healthy queso dip without a second thought.
More Cheesy Dips
- hot caprese dip
- broccoli and bacon beer cheese dip
- pepperoni pizza dip
- roasted cauliflower and cheddar dip
- stovetop spinach dip with sun-dried tomatoes
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.
Julia says
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!
Rachel Gurk says
This comment made me so happy! I’m so glad you’re using my recipe and getting those kids eating squash! YAY!
Aurora says
Can I used fresh butternut squash and instead the frizen?
Rachel Gurk says
That should work if you cook and puree it. :)
Michele @BaconFatte says
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!
Rachel Gurk says
Thanks so much! Hope you love it!
Mary says
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??
Rachel Gurk says
I find it in normal grocery stores! I’ve bought it at Kroger and Meijer both.
Kelsey says
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!
Rachel Gurk says
I hope you love it! :)
denise says
yummy
Deborah says
I am totally down with adding butternut squash. This looks amazing and I can’t wait to try it!!
Alice @ Hip Foodie Mom says
this is freaking brilliant!!! making this!
Allison - Celebrating Sweets says
I’m intrigued. This sounds SO delicious. I’ve never met a cheese dip that I didn’t like. Pinned to try!
Erin@WellPlated says
I love pumpkin and butternut mac and cheese, so I know I’d face plant into this. Don’t listen to Julie ;-)
Naomi says
i want to do a swan dive into this dip and eat my way out!
Gina @ Running to the Kitchen says
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!
Rachel Gurk says
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
Lauren says
Woah this sounds awesome! I’ve never seen frozen butternut squash puree, I’ll keep an eye out. Pinned!
Kate | HappyForks.com says
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. ;)
JessB says
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!