Butternut squash risotto recipe

(182 ratings)

This low-fat butternut squash risotto is full of flavour and low in fat and calories too. Soft butternut squash and risotto rice work well together

Pot of low-fat butternut squash risotto with a spoon inside and a cloth at the bottom.
  • Low-fat
  • Vegan
  • Vegetarian
  • healthy
Preparation Time15 mins
Cooking Time25 mins
Five A DayThree
Cost RangeCheap
Nutrition Per PortionRDA
Calories320 Kcal16%
Sugar13.4 g15%
Fat1.8 g3%
Saturated Fat0.7 g4%
Salt0.45 gRow 4 - Cell 2
Protein7.9 g16%
Carbohydrates69.8 g27%
Salt0.45 gRow 7 - Cell 2

A warm and comforting butternut squash risotto that is so creamy and delicious you'd never know it was the low-fat option.

Generally, you would make a risotto with oil, butter, and cheese, so it can be a high-fat dish. However, the secret of this low-fat version is the butternut squash. Half the squash gets blitzed in a food processor, creating a silky purée that soaks into the cooking rice. You can use whole butternut squash and peel and dice it yourself. However, if you are pressed for time you can buy it pre-prepared, either frozen or chilled. Frozen onions cut the prep time down even more. This dish is suitable for vegetarians and vegans, as long as you ensure the stock cube is suitable. It's one of our most popular low calorie meals.


  • 1 vegetable stock cube
  • 1 butternut squash, cut into bite size chunks (about 350g)
  • 2 garlic cloves, peeled
  • 3 sprigs of sage, plus extra to garnish
  • 125g risotto rice
  • 1 medium onion, sliced
  • Squeeze of lemon juice




  1. Pour 700ml water into a pan, add the stock cube and bring to the boil. Add the squash pieces, sage and garlic. Boil for 20 mins until the squash is tender.
  2. Remove the squash, garlic and sage leaving the stock in the pan. Blitz half of the squash with the sage and garlic in a food processor to make a thick sauce.
  3. Add the rice and onion to the stock and simmer for 15 mins, stirring occasionally, until the water is almost absorbed. Add more water if needed.
  4. Now mix in the butternut squash purée, then the chunks of squash. Cook for 10 more mins until the rice is just tender. Remove from the heat and stir in the lemon juice. Season to taste.

Top tips for making butternut squash risotto

This recipe is great for using up any leftover cooked vegetable from your weekend roast dinner. Roast parsnips swede or carrots, or even chopped Brussels sprouts can be added in at the same time as the diced butternut squash.

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Rose Fooks
Deputy Food Editor

Rose Fooks is Deputy Food Editor at Future Publishing, creating recipes, reviewing products and writing food features for a range of lifestyle and home titles including GoodTo and Woman&Home. Before joining the team, Rose obtained a Diplome de Patisserie and Culinary Management at London’s Le Cordon Bleu. Going on to work in professional kitchens at The Delaunay and Zedel.