Healthy butternut squash is a family favorite side dish. This casserole is creamy, sweet and healthy! Easy to make, this may become your new favorite potluck side dish!
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Reasons You Will Love Butternut Squash Casserole
- It’s the perfect option for an easy side dish to bring to a party, holiday gathering or get together
- It contains vegetables, but still tastes good
- Butternut Squash Casserole is a sweet, creamy dish that can be eaten as a healthy dessert if desired
- It is easy to make!
Is This Butternut Squash Casserole Healthy?
This dish is considered healthy or a lightened up version of butternut casserole. Here’s a few things that make it healthy:
- Butternut squash is a main ingredient in the casserole. This orange veggie is packed with vitamins and minerals. It is particularly high in Vitamin A, Vitamin C and potassium.
- Butternut squash is relatively low in calories. It offers a decent serving of fiber, which may help with your digestive tract.
- The casserole is topped with oatmeal and oat flour. This is another good source of fiber.
- The amount of sugar in this dish has been decreased to only ¼ cup in the casserole and 2 tbsp in the topping. It also using maple syrup as a source of sweetener.
- There is no added cream and only a small amount of butter, which helps to keep it low in calories compared to your normal butternut squash casserole.
Looking to make this recipe even more healthier than it already is? Here’s some tips:
- Substitute the brown sugar that’s added to the casserole with a mashed banana. This will add a natural source of sweetener. Just make sure the banana is really ripe!
- Decrease the amount of oatmeal topping use to decrease calories. Cut the recipe in half and sprinkle it on evenly over the top of the casserole.
What You Need To Make This
- Butternut Squash: choose a large sized butternut squash, weighing around 2 – 2.5 pounds. Look for a squash that does not have any large cuts or bruises on it. It should be beige in color
- Egg: helps bind the mixture together. Leave out for dietary needs if desired
- Almond Milk: regular skim milk, soy milk or coconut milk can be used instead
- Brown Sugar: adds sweetness. Sub with maple syrup if desired
- Melted Butter: alternative options are coconut oil or margarine
- Spices: Add a festive flavor, feel free to adjust to your liking
- Topping: Oat flour ( I made this by grinding up gluten free old fashioned oatmeal in the food processor), maple syrup, pecans and oil. Double this if you want extra topping
How to Make Butternut Squash Casserole
Cut the butternut squash in half. Cook in the oven for 45 minutes or until tender.
More on the easiest way to slice butternut squash in this recipe!
Combine the butternut squash, eggs, milk, sugar, butter, vanilla and spices in bowl. Mix until combined.
I recommend using a food processor or electric mixer to make it evenly blended and smooth. If you prefer a less smooth texture, however, mix with a fork! Pour the mixture into a greased pan.
Prepare the topping. Feel free to double the topping if you want extra. Make the oat flour (I make this by putting gluten free oatmeal in a food processor/blender and blending until smooth). Combine it with the syrup, chopped pecans and butter. Spread over the casserole and bake!
Store this butternut squash casserole in the refrigerator for up to 3 days. To help keep the casserole safe to eat, make sure to refrigerate the casserole within 2 hours and split it into shallow pans for quick cooling. More info on how to safely store of leftovers here!
When to Serve Butternut Squash Casserole
- Serve at holidays: this is the perfect recipe for a Thanksgiving dinner, Easter brunch, Mother’s day, or Christmas dinner. It works for any family get together where you are looking for a healthy side dish option that still tastes good!
- Serve it as a side for lunch or dinner: this is a great way to sneak in a vegetable source and still tastes great.
- Butternut squash casserole is a healthy dessert option! This is a great alternative to a high fat/calorie loaded dessert.
- This is perfect for kids that are picky eaters and refuse to eat plain vegetables.
Frequently Asked Questions:
Can I Use Frozen Butternut Squash?
Yes! This is a great time saving tip! Frozen butternut squash cubes can be found in the freezer aisle of most grocery stores. Look for cubes that are already cut up and cooked. Typically, about 1.5-1.75 pounds of frozen butternut squash is equal to a 2 pound whole butternut squash. Warm the cubes in the microwave and then follow the recipe as normal.
How Can I Make This Recipe Allergy Friendly?
To make this a gluten free butternut squash casserole, use gluten free oatmeal . Double check the ingredient list on all the other ingredients, however most of them should already be gluten free!
To make this a dairy free butternut squash casserole, replace the butter with coconut oil. Always check your other ingredients to make sure they don’t have dairy hidden in the ingredients!
Tips for Success:
- Cook the butternut squash until completely tender. If not cooked long enough, the casserole will not be very creamy.
- Store in a covered dish in the refrigerator for up to 5 days. Reheat in the microwave. Add a dash of butter when reheating to enhance the flavor.
- Save a few pecans out and add to the topping prior to cooking. This helps add a nice garnish.
More Favorite Recipes
Healthy Butternut Squash Casserole
- 1 medium butternut squash about 3 cups when cooked
- 1 large egg
- ½ cup unsweetened vanilla almond milk
- 1 tsp vanilla
- ¼ cup brown sugar
- 1 tsp nutmeg
- 1 tbsp cinnamon
- 2 tbsp butter melted
- 1 cup old fashioned oatmeal (gluten free if desired)
- ½ cup oat flour
- 1 cup pecans chopped
- ½ cup maple syrup
- ½ cup coconut oil
- 2 tsp cinnamon
- 2 tbsp brown sugar
Cooking the Butternut Squash
- Preheat oven to 400 F. Rinse the butternut squash, then slice in half lengthwise. Remove all seeds.
- Place the squash cut-side down in a baking pan. Fill with 1 inch of water. Cook for 40 minutes or until tender. Let cool.
Prepare the Casserole
- Preheat oven to 350F. Grease an 8x8 inch baking pan or a 2 quart dish with non-stick cooking spray. Set aside.
- Scoop out the insides of the butternut squash and place in a large mixing bowl.
- Add the egg, almond milk, vanilla, brown sugar, nutmeg, cinnamon and melted butter.
- Mix for 1 minute using an electric mixer on low speed.
- Spread evenly into prepared baking dish.
Make the Topping
- In a medium mixing bowl, combine the oatmeal, oat flour, pecans, maple syrup, coconut oil, cinnamon and brown sugar. Mix until combined using a fork.
- Spread the topping evenly over the butternut squash casserole.
- Bake in the oven for 20 minutes. Serve warm.