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
Recipe
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
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
Nutrition information is automatically calculated, so should only be used as an approximation.
Did You Make This?Share a comment and rating below! I love hearing what you think!
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.
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!
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! :)