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4.48
/5
20 minutes mins
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By: Rachel GurkPosted: 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!
Recipe
Get the Recipe: Healthy Queso Dip with Butternut Squash
4.48 from 17 votesPrep Time: 5 minutes mins
Cook Time: 15 minutes mins
Total Time: 20 minutes mins
10 servings
Print Rate Recipe
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.
© Author: Rachel Gurk
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Reader Interactions
Leave a Review
Rebekah says
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.Reply
Rachel Gurk says
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!
Reply
S Cook says
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?
Reply
Rachel Gurk says
The recipe uses frozen squash puree, so you actually only have to heat it through!
Reply
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