Vegetarian Roasted Butternut Squash Grain Bowl

Here is my go-to roasted butternut squash grain bowl recipe, with tender roasted squash, fluffy quinoa, fresh greens, and a simple tahini dressing that brings it all together.

This grain bowl has become our weeknight dinner savior when I want something healthy but filling. My kids actually ask for seconds, which is saying something when vegetables are involved!

What Kind of Butternut Squash Should I Use?

Any butternut squash you find at the grocery store will work great for this grain bowl, but there are a few things to keep in mind when picking one out. Look for a squash that feels heavy for its size and has a tan, matte skin without any soft spots or green streaks. The neck of the squash (the long, straight part) contains the most usable flesh and fewer seeds, so if you have options, go for one with a longer neck. You can buy pre-cut butternut squash cubes to save time, but whole squash tends to be fresher and less expensive if you don’t mind doing the prep work yourself.

Options for Substitutions

This grain bowl is super adaptable, so feel free to mix things up based on what you have:

• Brown rice: Swap brown rice for quinoa, farro, wild rice, or even cauliflower rice if you’re going low-carb. Cook times will vary, so follow package directions for your chosen grain.
• Butternut squash: Sweet potatoes, acorn squash, or delicata squash work great here. You can even use roasted carrots or beets for a different flavor profile.
• White mushrooms: Any mushroom variety works – try cremini, shiitake, or portobello. You could also skip mushrooms entirely and add roasted Brussels sprouts or broccoli instead.
• Feta cheese: Goat cheese, ricotta, or crumbled blue cheese are tasty alternatives. For a dairy-free option, try nutritional yeast or skip the cheese altogether.
• Sliced almonds: Pumpkin seeds, walnuts, pecans, or sunflower seeds all add great crunch. Toast them lightly for extra flavor.
• Avocado in sauce: If your avocado isn’t ripe, try using tahini or Greek yogurt as the base for your green sauce instead. You’ll get a different flavor but still plenty of creaminess.

Watch Out for These Mistakes While Cooking

The biggest mistake when roasting butternut squash is cutting the cubes too large or too small – stick to that 1/2 inch size so they cook evenly and get crispy edges without burning.

Don’t overcrowd your pan when roasting the squash and mushrooms, as this creates steam instead of the caramelization you want, so use two baking sheets if needed and give everything plenty of space.

For the parsley avocado sauce, add water gradually one tablespoon at a time rather than dumping it all in at once, since you can always thin it out but you can’t take liquid back out.

Make sure your brown rice is completely cooled before assembling the bowl, otherwise it will wilt your greens and make the avocado sauce watery, and always taste and adjust the seasoning in your sauce before serving since avocados can vary in richness.

What to Serve With Roasted Butternut Squash Grain Bowl?

This grain bowl is pretty hearty on its own, but I love adding some grilled chicken or baked tofu to make it even more filling for dinner. A simple side of warm pita bread or naan is perfect for scooping up any leftover parsley avocado sauce at the bottom of your bowl. If you want to keep things light, a small cup of butternut squash soup makes a cozy starter that plays nicely with all the fall flavors in the bowl. You could also serve it alongside some roasted Brussels sprouts or a kale salad to double down on the healthy vibes.

Storage Instructions

Store: This grain bowl keeps really well in the fridge for up to 4 days when stored in airtight containers. I like to keep the components separate – store the roasted squash and mushrooms together, the cooked rice in another container, and the green sauce in a small jar. This way everything stays fresh and you can mix and match portions as needed.

Make Ahead: You can prep most of this bowl ahead of time, which makes weekday lunches so much easier! Cook the rice and roast the vegetables up to 3 days in advance. The parsley avocado sauce is best made fresh the day you plan to eat it since avocado can brown, but it’ll still taste good for about 2 days in the fridge.

Serve: When you’re ready to eat, you can enjoy this bowl cold straight from the fridge, or warm up the rice and roasted vegetables in the microwave for about 60-90 seconds. Add the fresh toppings like feta, almonds, and green sauce right before serving to keep everything at its best texture.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 900-1050
• Protein: 20-26 g
• Fat: 60-72 g
• Carbohydrates: 70-80 g

Ingredients

For the bowl:

• 1 cup cooked brown rice
• 1/2 medium butternut squash, diced into 1/2-inch cubes
• 4 medium white mushrooms, sliced
• 4 tbsp sliced almonds
• 4 tbsp feta cheese

For the parsley-avocado sauce:

• 1 bunch parsley
• 1 ripe avocado
• 2 tbsp fresh lemon juice
• 1/4 cup olive oil
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• Water, by the tbsp as needed

Step 1: Cook the Brown Rice

• 1 cup cooked brown rice
• water, by the tbsp as needed

Prepare the brown rice by cooking it in an instant pot, slow cooker, or according to package instructions if already cooked.

If making from scratch, use a ratio of 2 cups water for every 1 cup of rice.

Bring to a boil, then simmer covered for about 40 minutes until tender.

Keep extra rice in the fridge for other meals, as cooked rice stores and freezes very well.

Step 2: Roast the Butternut Squash

• 1/2 medium butternut squash, diced into 1/2-inch cubes
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper
• 1 tablespoon olive oil

Preheat the oven to 425°F (220°C).

Peel and dice the butternut squash into 1/2-inch cubes.

Toss the cubes with 1 tablespoon of olive oil, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper (or to taste).

Spread evenly on a baking sheet and roast for 20 to 30 minutes, flipping halfway through, until golden and tender.

Step 3: Prepare the Herby Avocado Sauce

• 1 bunch parsley
• 1 ripe avocado
• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper
• water, by the tbsp as needed

In a small food processor, combine the bunch of parsley, ripe avocado, 1/4 cup olive oil, 2 tablespoons fresh lemon juice, 1/4 teaspoon kosher salt, and 1/8 teaspoon freshly ground black pepper.

Pulse until the mixture reaches a pesto-like consistency.

Add water by the tablespoon as needed if the sauce is too thick.

For extra flavor, I sometimes add a garlic clove or a teaspoon of garlic powder.

Step 4: Toast the Almonds

• 4 tbsp sliced almonds

Heat a dry skillet over medium heat.

Add the sliced almonds, stirring frequently, until they turn golden brown and fragrant, about 3-4 minutes.

Don’t walk away, as nuts can burn quickly!

I find that toasting the almonds really brings out their flavor and adds the perfect crunch to the bowl.

Step 5: Saute the Mushrooms

• 4 medium white mushrooms, sliced
• 1 tablespoon olive oil

Clean the mushrooms by rinsing off any dirt, then dry well with a paper towel.

Slice them 1/4 inch thick.

Heat 1 tablespoon olive oil in a medium-sized pan over medium-high heat.

Once hot, add the mushrooms in a single layer.

Cook until they are well browned on one side, then flip and brown the other side, about 5-7 minutes in total.

Step 6: Assemble the Bowl

• cooked brown rice (from Step 1)
• roasted butternut squash (from Step 2)
• sautéed mushrooms (from Step 5)
• herby avocado sauce (from Step 3)
• toasted almonds (from Step 4)
• 4 tbsp feta cheese

To plate, start by placing the cooked brown rice (from Step 1) at the bottom of a bowl.

Top with roasted butternut squash (from Step 2), sautéed mushrooms (from Step 5), herby avocado sauce (from Step 3), toasted almonds (from Step 4), and sprinkle with feta cheese for a creamy, salty finish.

Vegetarian Roasted Butternut Squash Grain Bowl

Delicious Vegetarian Roasted Butternut Squash Grain Bowl recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 18 minutes mins

Cook Time 37 minutes mins

Total Time 55 minutes mins

Servings: 4

Calories: 975

Ingredients Method

Ingredients

  

For the bowl:

• 1 cup cooked brown rice
• 1/2 medium butternut squash, diced into 1/2-inch cubes
• 4 medium white mushrooms, sliced
• 4 tbsp sliced almonds
• 4 tbsp feta cheese

For the parsley-avocado sauce:

• 1 bunch parsley
• 1 ripe avocado
• 2 tbsp fresh lemon juice
• 1/4 cup olive oil
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• water, by the tbsp as needed

Method

 

1. Prepare the brown rice by cooking it in an instant pot, slow cooker, or according to package instructions if already cooked. If making from scratch, use a ratio of 2 cups water for every 1 cup of rice. Bring to a boil, then simmer covered for about 40 minutes until tender. Keep extra rice in the fridge for other meals, as cooked rice stores and freezes very well.
2. Preheat the oven to 425°F (220°C). Peel and dice the butternut squash into 1/2-inch cubes. Toss the cubes with 1 tablespoon of olive oil, 1/4 teaspoon kosher salt, and 1/8 teaspoon black pepper (or to taste). Spread evenly on a baking sheet and roast for 20 to 30 minutes, flipping halfway through, until golden and tender.
3. In a small food processor, combine the bunch of parsley, ripe avocado, 1/4 cup olive oil, 2 tablespoons fresh lemon juice, 1/4 teaspoon kosher salt, and 1/8 teaspoon freshly ground black pepper. Pulse until the mixture reaches a pesto-like consistency. Add water by the tablespoon as needed if the sauce is too thick. For extra flavor, I sometimes add a garlic clove or a teaspoon of garlic powder.
4. Heat a dry skillet over medium heat. Add the sliced almonds, stirring frequently, until they turn golden brown and fragrant, about 3-4 minutes. Don't walk away, as nuts can burn quickly! I find that toasting the almonds really brings out their flavor and adds the perfect crunch to the bowl.
5. Clean the mushrooms by rinsing off any dirt, then dry well with a paper towel. Slice them 1/4 inch thick. Heat 1 tablespoon olive oil in a medium-sized pan over medium-high heat. Once hot, add the mushrooms in a single layer. Cook until they are well browned on one side, then flip and brown the other side, about 5-7 minutes in total.
6. To plate, start by placing the cooked brown rice (from Step 1) at the bottom of a bowl. Top with roasted butternut squash (from Step 2), sautéed mushrooms (from Step 5), herby avocado sauce (from Step 3), toasted almonds (from Step 4), and sprinkle with feta cheese for a creamy, salty finish.