I never expected butternut squash, sweet potatoes, and rice to create a vegan Thanksgiving side this rich, hearty, and impossible to ignore. One bite and it just might steal the spotlight from the main dish.

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I’m obsessed with this healthy butternut squash casserole because it tastes bold, filling, and a little unexpected without trying too hard. I love how butternut squash turns rich and naturally sweet, while brown rice keeps every bite grounded instead of mushy.

And that texture? The kind I keep going back to with a fork before dinner even hits the table.

But it still feels clean, not heavy, which is exactly why I adore it for Thanksgiving or a random weeknight. Big flavor, real ingredients, zero fuss.

My favorite kind of vegan side dish. Simple.

Craveable. Fully worth the second scoop.

Ingredients

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Butternut squash brings that cozy sweetness and creamy bite without feeling heavy.
Sweet potato makes it extra filling, plus it adds natural color and comfort.
Brown rice gives the casserole body, so it actually feels like dinner.
Onion and garlic do the quiet work, making everything taste homemade.
Vegetable broth keeps it moist and savory without turning it greasy.
Coconut milk adds creaminess, but plant milk works if you want it lighter.
Maple syrup brings a soft sweetness that plays nicely with the spices.
Cinnamon and nutmeg make it taste warm, fall-ish, and a little nostalgic.
Nutritional yeast is optional, but it’s great for that savory, cheesy vibe.
Oats, nuts, and almond flour make the topping crunchy and actually satisfying.
Basically, lemon juice wakes it all up so it doesn’t taste flat.

Ingredient Quantities

4 cups cubed butternut squash (about 1 medium squash)

2 cups peeled, diced sweet potato (about 1 large)

2 cups cooked brown rice (or white rice for softer texture)

1 medium yellow onion, finely chopped

3 garlic cloves, minced

1 cup low sodium vegetable broth

1/2 cup canned full fat coconut milk or unsweetened plant milk

2 tablespoons olive oil or avocado oil

2 tablespoons pure maple syrup

2 tablespoons arrowroot powder or cornstarch

1 tablespoon lemon juice

1 teaspoon sea salt, or to taste

1/2 teaspoon ground black pepper

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

2 tablespoons nutritional yeast (optional, for savory depth)

1 cup gluten free rolled oats (for topping)

1/2 cup chopped pecans or walnuts (for topping)

1/4 cup almond flour or finely ground gluten free flour (for topping)

2 tablespoons coconut oil, melted (for topping)

2 tablespoons maple syrup (for topping)

Fresh parsley or thyme, chopped, for garnish (optional)

How to Make this

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1. Preheat oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with 1 tablespoon oil.

2. Heat 1 tablespoon oil in a large skillet over medium heat. Sauté the chopped onion until translucent, about 5 minutes, then add the minced garlic and cook 1 minute more.

3. Add cubed butternut squash and diced sweet potato to the skillet, stir to coat, then pour in 1 cup vegetable broth. Cover and simmer until vegetables are tender, about 12 to 15 minutes.

4. In a small bowl whisk together coconut milk, 2 tablespoons maple syrup, arrowroot powder, lemon juice, sea salt, black pepper, cinnamon, nutmeg, and nutritional yeast if using, making sure there are no lumps.

5. Once vegetables are tender, mash them lightly in the skillet or transfer to a bowl and mash, leaving some chunks for texture. Stir in the cooked rice and the coconut milk mixture until fully combined and creamy. Adjust seasoning to taste.

6. Transfer the squash, sweet potato and rice mixture to the prepared baking dish and spread evenly.

7. In a medium bowl combine gluten free rolled oats, chopped pecans or walnuts, almond flour, melted coconut oil and 2 tablespoons maple syrup; mix until crumbly and evenly coated.

8. Sprinkle the oat and nut topping evenly over the casserole.

9. Bake uncovered for 25 to 30 minutes, until the topping is golden and the filling is bubbling at the edges. If you prefer a crunchier top, broil for 1 to 2 minutes watching closely.

10. Let the casserole rest 10 minutes before serving. Garnish with chopped fresh parsley or thyme if desired.

Equipment Needed

1. Oven and 9×13 inch baking dish, lightly oiled
2. Large skillet with lid
3. Mixing bowls (one medium, one small)
4. Chef knife and cutting board
5. Measuring cups and spoons
6. Whisk
7. Wooden spoon or heatproof spatula
8. Potato masher or fork
9. Baking sheet or broiler-safe rack for finishing

FAQ

Q: Can I swap ingredients to fit allergies or what I have on hand? A: Yes. Use canned pumpkin or acorn squash instead of butternut, regular milk or oat milk for coconut milk, tapioca for arrowroot, sunflower seeds for nuts, and quinoa or cauliflower rice instead of brown rice.

Q: How can I make the filling less watery or more saucy? A: For a thicker filling, dissolve an extra teaspoon of arrowroot or cornstarch in cold liquid before stirring into the hot mixture and simmer 1 to 2 minutes until thickened; drain excess water from cooked squash or sweet potato before mixing.

Q: Is this casserole freezer friendly and how do I reheat? A: Yes. Freeze fully cooled casserole in an airtight container for up to 3 months. Thaw overnight in the refrigerator and reheat covered at 350 F for 25 to 35 minutes until heated through. For frozen portions, bake covered at 375 F for about 45 to 60 minutes.

Q: How do I make sure the veggies cook evenly? A: Cut butternut and sweet potato into uniform 1 inch cubes, parboil or steam 6 to 8 minutes until just tender, or roast at 400 F for 20 minutes before combining so they finish evenly in the casserole.

Q: Can I make this gluten free and vegan as written? A: Yes. Use gluten free oats and almond flour, confirm your broth is gluten free, and all listed ingredients are plant based so the recipe is already vegan friendly.

Q: How should I adjust seasoning and sweetness? A: Start with the listed 1 teaspoon salt and 2 tablespoons maple syrup, then taste the filling before baking and adjust by adding up to 1 1/2 teaspoons salt, more maple for sweetness, or extra nutritional yeast and pepper for savory depth.

Healthy Butternut Squash Casserole Recipe (Vegan) Substitutions and Variations

Butternut squash: acorn squash, pumpkin puree (drain excess liquid), peeled carrots
Cooked brown rice: cooked quinoa, cooked millet, wild rice blend
Full fat coconut milk: cashew cream (blended soaked cashews and water), silken tofu blended, unsweetened soy milk plus 1 tablespoon tahini
Pecans or walnuts (topping): chopped almonds, pumpkin seeds, sunflower seeds

Pro Tips

1) Roast the squash and sweet potato for deeper flavor and less moisture. Toss cubes with a little oil, salt and cinnamon, roast at 425°F (220°C) until caramelized, then continue with the recipe. You will get nuttier, sweeter pieces and a firmer texture that holds up in the casserole.

2) Don’t overcook the filling before baking. Cook the veggies until just tender, then mash slightly so some texture remains. If the mixture seems thin, let it cool a few minutes to thicken before spreading in the dish so the topping does not sink.

3) Make the topping extra crunchy by toasting the oats and nuts lightly in a skillet with the melted coconut oil and maple syrup before spreading. That step intensifies flavor and prevents a soggy crust once baked.

4) Adjust sweetness and seasoning at the end. The maple syrup, coconut milk and cinnamon add sweetness, so taste after combining rice and veg and add salt, lemon juice or an extra pinch of cinnamon as needed to balance sweetness and brightness.

5) Reheat and store smartly. Cool completely, then refrigerate in an airtight container for up to 4 days. Reheat single portions in the oven at 350°F (175°C) for 10 to 15 minutes to revive the topping, or microwave and then crisp under the broiler for 1 to 2 minutes while watching closely.

Healthy Butternut Squash Casserole Recipe (Vegan)

Recipe by Nicky Smith

0.0 from 0 votes

Servings

servings

Calories

519

kcal

Equipment: 1. Oven and 9×13 inch baking dish, lightly oiled
2. Large skillet with lid
3. Mixing bowls (one medium, one small)
4. Chef knife and cutting board
5. Measuring cups and spoons
6. Whisk
7. Wooden spoon or heatproof spatula
8. Potato masher or fork
9. Baking sheet or broiler-safe rack for finishing

Ingredients

4 cups cubed butternut squash (about 1 medium squash)
2 cups peeled, diced sweet potato (about 1 large)
2 cups cooked brown rice (or white rice for softer texture)
1 medium yellow onion, finely chopped
3 garlic cloves, minced
1 cup low sodium vegetable broth
1/2 cup canned full fat coconut milk or unsweetened plant milk
2 tablespoons olive oil or avocado oil
2 tablespoons pure maple syrup
2 tablespoons arrowroot powder or cornstarch
1 tablespoon lemon juice
1 teaspoon sea salt, or to taste
1/2 teaspoon ground black pepper
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 tablespoons nutritional yeast (optional, for savory depth)
1 cup gluten free rolled oats (for topping)
1/2 cup chopped pecans or walnuts (for topping)
1/4 cup almond flour or finely ground gluten free flour (for topping)
2 tablespoons coconut oil, melted (for topping)
2 tablespoons maple syrup (for topping)
Fresh parsley or thyme, chopped, for garnish (optional)

Directions

Preheat oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with 1 tablespoon oil.
Heat 1 tablespoon oil in a large skillet over medium heat. Sauté the chopped onion until translucent, about 5 minutes, then add the minced garlic and cook 1 minute more.
Add cubed butternut squash and diced sweet potato to the skillet, stir to coat, then pour in 1 cup vegetable broth. Cover and simmer until vegetables are tender, about 12 to 15 minutes.
In a small bowl whisk together coconut milk, 2 tablespoons maple syrup, arrowroot powder, lemon juice, sea salt, black pepper, cinnamon, nutmeg, and nutritional yeast if using, making sure there are no lumps.
Once vegetables are tender, mash them lightly in the skillet or transfer to a bowl and mash, leaving some chunks for texture. Stir in the cooked rice and the coconut milk mixture until fully combined and creamy. Adjust seasoning to taste.
Transfer the squash, sweet potato and rice mixture to the prepared baking dish and spread evenly.
In a medium bowl combine gluten free rolled oats, chopped pecans or walnuts, almond flour, melted coconut oil and 2 tablespoons maple syrup; mix until crumbly and evenly coated.
Sprinkle the oat and nut topping evenly over the casserole.
Bake uncovered for 25 to 30 minutes, until the topping is golden and the filling is bubbling at the edges. If you prefer a crunchier top, broil for 1 to 2 minutes watching closely.
Let the casserole rest 10 minutes before serving. Garnish with chopped fresh parsley or thyme if desired.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.