Candied Butternut Squash

Delicious comfort food without the calories!

Fall is upon us… and with that comes a slew of seasonal flavors! There’s just something about the fall season that brings such awesome feelings of comfort and warmth; maybe it’s the pumpkin spice, the apple cider, the butternut squash, the pumpkin pie… I could go on and on! You’ll start to see it everywhere if you haven’t already— restaurant chains offering apple cider, pumpkin spice lattes, spice donuts, apple fritters, roasted squash, pumpkin soup… OK you get the point. The only issue with this is that most (of course not all) of these offerings are loaded with extra calories and fat from excess sugar, butter, etc. Well, I want you to have the best of both worlds— the wonderful tastes of fall as well as eating healthy. So, you know what I do best… I’m going to create a recipe that does just that for you!

Today, I’m featuring the delicious and naturally low in calorie butternut squash! This vegetable is pure awesomeness! You can use it in so many delicious recipes (swap it for potatoes, yams, etc.) and slash calories without even trying! I’m swapping yams for butternut squash in this recipe and cutting out the unnecessary butter and sugar that is typically added to this fall favorite… introducing the Candied Butternut Squash! It is truly so delicious that you’ll have to try to stop yourself from eating the whole recipe! Actually, go ahead, why not? It’s so low in calories— only 70 calories per serving!

Keeping our bodies in shape is hard work… and, yes, it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods that you love by simply recreating them into a healthy version. That’s what I’m here for! I’ll take the guesswork away from you and bring you new recipes each and every week! It’s all about being creative with good-for-you foods! As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt!

It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on, let’s make it happen…


1 lb butternut squash, cut into bite-size pieces (approx 1 in.)
1/4 cup nonfat, unsweetened almond milk
2 tsp vanilla extract
2 tsp cinnamon
1/2 tsp nutmeg
1/4 cup sugar free maple syrup
1/2 scoop vanilla protein powder
1/2 tsp sea salt (optional)

How to Prepare
1. Preheat oven to 350 degrees.
2. Put squash into large mixing bowl and add almond milk, vanilla extract, cinnamon and nutmeg. Toss to coat.
3. Put squash on a cookie sheet, coated with non-stick cooking spray, and arrange into a single layer.
4. Bake for approximately 25 minutes, or until squash is tender and lightly browned.
5. Remove from oven and spoon squash into large mixing bowl.
6. Add maple syrup, vanilla protein powder and sea salt. Gently toss to coat squash thoroughly.
7. Last, but not least… eat it up and enjoy!

NOTE: This dish tastes delicious cold too! (just sayin’)

Per serving (recipe serves 4): 71 calories, 3.5 grams protein, 13 grams carbohydrates, 1.5 grams fat

Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at

Allison Frahn

Allison Frahn is an IFBB Figure Pro and ProSupps athlete. The combination of Allison’s passion for fitness, love for delicious healthy food, and talent for cooking led her to create Alli’s Slim Pickins: 100% Taste, 0% Guilt. Under her brand name, she delivers healthy recipes each week for

Allison is also the creator of OPT all natural water flavors. They are 100% FREE of flavors, dyes, or artificial sweeteners and have ZERO calories. Find out more at

Find more of Allison on:

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