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Butternut Squash Risotto


This delicious, savory squash dish is a great alternative to traditional sweet potatoes, which are a no-no for most people with stomach issues and mast cell problems alike. It makes a lovely Thanksgiving dish. My recommendation is to cook the squash the day before both to save time and avoid any conflicts with your turkey or other main dish meat, as the remainder can be handled on the stove top. If you’re able to tolerate cheese, it’s nice with a bit of cheese, but if you can’t handle it, no worries. You won’t even miss it. I don’t, now that I can’t handle it anymore. I don’t miss the garlic and onion that used to go in it, either.

Butternut Squash Risotto

  • One medium butternut squash
  • 3 tablespoons butter (1 tablespoon melted)
  • Sea salt
  • 4 cups low FODMAP chicken stock
  • 1 tablespoon olive oil
  • 1½ cups Arborio rice
  • 1 teaspoon sage
  • 1 tablespoon diced scallions (dark green parts only)
  • Nutmeg
  • Parmesan (Optional, based on mold tolerance)

Preheat oven to 450 degrees.

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Cut the squash in half, scoop out the seeds and strings, and put them in saucepan. Brush the squash flesh with butter, sprinkle with a bit of salt, and place on the cookie sheet, flesh side up. Bake about 45 minutes, until tender. Set aside to cool, then spoon the flesh into bowl, discard skins, and mash squash until smooth.

Meanwhile, in a heavy saucepan, add stock and ½ teaspoon salt to the seeds and strings and heat over high heat until it boils. Cover, lower heat, and simmer for 20 minutes.

Set strainer over bowl and pour the liquid through. Use spoon to squish the strings and get all the liquid out. Measure the liquid and add it into the saucepan. Add water until the total liquid equals 5 cups. Heat to a simmer. Cover and turn off heat.

In a large skillet, heat 1 tablespoon butter with olive oil until butter melts and is no longer foamy. Stirring constantly: Mix in rice and cook for 1 minute.  Add 1 cup broth and cook until absorbed, then add another cup and repeat until rice is soft and creamy with just a bit of hardness right at the center. Add more hot water if needed to get the texture just right. This should take about 25 minutes total.

Remove from heat and stir in mashed squash, sage, and the last T butter. Mix until butter is melted, then add nutmeg and scallions, if desired.

If you’re able to enjoy cheese, top with Parmesan (not recommended for low histamine dieters).


Serve immediately.

Cook Time: 1 hr 30 mins

Serves: 4-6

Butternut Squash Risotto Recipe

3 thoughts on “Butternut Squash Risotto

  1. This looks awesome! Lovely blog you have :))

    1. Thanks so much! Let me know what you think if you try it. I took a peek at yours and look forward to exploring your recipes more when I get the time. They look so yummy!

      1. Thank you :)) I’ll let you know when I try it out :))

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