Healthy Butternut Squash Grain Bowl

Butternut Squash Grain Bowl
Kaleigh McMordie, MCN, RDN, LD
Total Time: 45 min
Prep Time: 15 min
Cook Time: 30 min
Servings: 2 (1 bowl each)

Nutrition Highlights (per serving)

377 calories
12g fat
65g carbs
9g protein
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Nutrition Facts
Servings: 2 (1 bowl each)
Amount per serving  
Calories 377
% Daily Value*
Total Fat 12g 15%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 110mg 5%
Total Carbohydrate 65g 24%
Dietary Fiber 8g 29%
Total Sugars 21g  
Includes 10g Added Sugars 20%
Protein 9g  
Vitamin D 0mcg 0%
Calcium 86mg 7%
Iron 3mg 17%
Potassium 688mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Bowls are trending in a big way and are easily customizable to fit your dietary needs. I love making grain bowls for lunch as a way to use up leftovers like cooked whole grains or roasted vegetables. This Butternut Squash Grain Bowl is a delicious seasonal version made with winter squash, apples, and dried cranberries.

Grain bowls made with whole grains, vegetables, fruit, and nuts are great for your blood pressure since they are full of fiber and heart-healthy fats, ​potassium, and magnesium. Substitute any whole grains or vegetables you have, or include leftover grilled chicken or beans for an extra protein boost.


  • 1 cup butternut squash cubes
  • 1 teaspoon olive oil
  • 1 teaspoon maple syrup
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon freshly cracked pepper
  • Pinch salt
  • 1/4 cup pecans
  • 1 cup cooked wild rice
  • 2 cups baby spinach or spring mix
  • 1 small Honeycrisp apple
  • 1/4 cup dried cranberries


  1. Heat oven to 400F. Line a baking sheet with parchment or a silicone baking mat.

  2. Toss butternut squash with oil, syrup, cinnamon, pepper, and salt. Spread evenly on the baking sheet and roast for 25 to 30 minutes, stirring occasionally.

  3. Place pecans on a piece of foil or small baking sheet and toast at 400F for 5 to 10 minutes or until fragrant, watching carefully.

  4. Assemble bowls. Divide rice between two bowls. Add greens, squash, apples, cranberries and toasted pecans. 

Ingredient Variations and Substitutions

Switch out the rice for any grains that you like or have on hand. You can also switch out the fruit, roasted vegetables, or nuts for any that you have on hand or prefer. Just be sure you choose unsalted nuts to keep the sodium low.

Add cooked beans, eggs, chicken or other lean meat for more protein.

Cooking and Serving Tips

Bowls are easiest when you have cooked whole grains in your refrigerator or freezer, so try cooking a batch of wild rice, quinoa, or farro for the week to make things easier. Even budget-friendly ones like brown rice and oats are a good choice.

Add a drizzle of olive oil, balsamic vinegar, or your favorite vinaigrette for even more flavor.

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