Butternut Squash Queso Hi Res

Butternut Squash, Queso Dip

Sure, Black Bean, Cheddar, Tomato Dip and Greek Yogurt Spinach Artichoke Dip are good. Excellent even. But this – Butternut Squash Queso – is our crowning glory. Your FLIK Dietitians have text threads dedicated to singing the praises of Jordan, FLIK’s recipe testing chef, and her healthy recipe writing skills. We’ve had chefs all over the country prepare Butternut Squash Queso for tasting events and catered parties and by all accounts, this is the dip that you should be bringing to your next get-together.

Roasted butternut squash is slightly sweet and creamy. We love the added heat from pepper jack and jalapenos. And the spice game is strong with classics like cumin and chili powder. We definitely prefer our Butternut Squash Queso with crisp green bell pepper strip dippers, but you can enjoy it with *baked* tortilla chips too. We promise this dip will be a hit with everyone. Which, in my opinion, is all the more reason to hoard it for yourself! 

Butternut Squash Queso

Butternut Squash, Queso Dip

Butternut Squash Queso has the FLIK Dietitians singing the praises of our recipe testing chef. Slightly sweet and creamy, a kick of pepper jack and jalapenos, and perfectly seasoned with chili powder and cumin. Make this for your next party... or hoard it for yourself. 

Serving size 1/4 cup, Makes 6 servings


12 ounces butternut squash
1/2 teaspoon oil
3 tablespoons finely chopped red onion
1 teaspoon minced garlic
1/2 cup shredded pepper jack cheese
1/3 cup canned diced tomatoes, no salt added, drained
2 tablespoons minced jalapeno
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/8 teaspoon salt


  1. Preheat oven to 350ºF.
  2. Cut butternut squash in half lengthwise, scrape and discard seeds from halves.
  3. Wrap butternut squash halves in foil and bake until very tender, about 1 hour.
  4. Scrape flesh from squash and place in high powered blender. Blend until very smooth.
  5. Heat oil in a sauté pan. Sweat onions and garlic until translucent. Add to the blender with shredded pepper jack cheese and blend until very smooth.
  6. Place butternut squash mixture in a bowl and stir in tomatoes, jalapeno, chili powder, cumin and salt.
  7. Place in baking dish and bake until heated through and cheese is melted.

Dietitian Note: Pair with vegetable crudité

Nutrition per 1/4 cup serving: 90 calories, 5 g fat, 3 g saturated fat, 145 mg sodium, 7 g carbs, 2 g sugar, 1 g fiber, 4 g protein

Like this lighter dip? Make sure you grab our recipe for Chocolate Hummus too!