These Butternut Squash Quinoa Bowls are cozy, colorful, and bursting with flavor. Roasted butternut squash brings natural sweetness, the fluffy quinoa adds heartiness, and a medley of toppings like leafy greens, crunchy seeds, and creamy dressing ties it all together. It’s warm enough to be comforting, but fresh enough to feel light and energizing.
I first made this recipe on a chilly fall afternoon when I was craving something healthy but still satisfying.
I had leftover quinoa in the fridge and a lonely butternut squash sitting on the counter, practically begging to be roasted.
I threw everything into a bowl, added a little kale and a simple tahini dressing, and from the first bite, I knew I had something special.
This dish has become a staple in my meal prep routine, and it’s one of those recipes I look forward to every time.
It’s as beautiful as it is delicious, and it’s just one of those feel-good meals that you’ll want to make again and again.
Why You’ll Love This
1. It’s packed with flavor and texture.
From the sweet caramelized edges of roasted squash to the fluffy, nutty quinoa and creamy dressing, every bite is interesting. You get crunch from pumpkin seeds, a slight chew from the quinoa, and silky smoothness from the tahini or yogurt drizzle. It’s a flavor-packed bowl that keeps your tastebuds happy.
2. It’s incredibly nourishing.
This bowl is loaded with vitamins, fiber, and plant-based protein. Butternut squash is rich in Vitamin A and C, quinoa brings complete protein and fiber, and leafy greens add antioxidants. It’s gluten-free, vegetarian, and easily made vegan. A perfect power meal to fuel your day!
3. It’s great for meal prep.
Everything can be made ahead of time, stored separately, and assembled when you’re ready. The components reheat well and don’t get soggy, so you can prep for a few days and still enjoy a delicious bowl each time.
4. It’s super versatile.
You can easily switch up the ingredients based on what you have on hand. Add chickpeas for more protein, use farro instead of quinoa, or drizzle with balsamic glaze instead of tahini. This bowl is your canvas, and the possibilities are endless.
Recipe Details
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Cuisine Type: American, Healthy, Vegetarian
Servings: 4
Estimated Cost: $12–15
Equipment Needed:
- Baking sheet
- Medium saucepan
- Mixing bowls
- Sharp knife
- Vegetable peeler
- Cutting board
- Whisk (for dressing)
- Measuring cups and spoons
Ingredients
- 1 medium butternut squash, peeled, seeded, and cubed (about 4 cups)
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and black pepper, to taste
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 2 cups kale or spinach, chopped
- ½ red onion, thinly sliced
- ¼ cup pumpkin seeds (pepitas), toasted
- 1 avocado, sliced (optional)
- Feta cheese or vegan feta, crumbled (optional)
For the dressing:
- ¼ cup tahini or plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- 1–2 tablespoons water, to thin
- Salt and pepper, to taste
Ingredient Notes:
- You can swap butternut squash with sweet potato or acorn squash.
- Quinoa can be replaced with farro, couscous, or brown rice.
- Add canned chickpeas or roasted tofu for a protein boost.
- Store cut squash in the fridge for up to 4 days before roasting.
Step-by-Step Instructions
Step 1: Roast the butternut squash.
Preheat your oven to 400°F. Toss the cubed squash with olive oil, paprika, salt, and pepper. Spread it on a lined baking sheet in a single layer. Roast for 25–30 minutes, flipping halfway, until the squash is tender and edges are golden.
Step 2: Cook the quinoa.
While the squash is roasting, cook the quinoa. In a saucepan, combine the rinsed quinoa with broth or water and bring it to a boil. Reduce heat, cover, and simmer for 15 minutes until the liquid is absorbed. Fluff with a fork and let it cool slightly.
Step 3: Prepare the dressing.
In a small bowl, whisk together tahini (or yogurt), lemon juice, maple syrup, and a pinch of salt. Add water gradually until it reaches a pourable consistency. Taste and adjust seasoning if needed.
Step 4: Sauté or massage the greens.
If using kale, you can massage it with a little olive oil to soften it or quickly sauté it in a skillet over medium heat until wilted. Spinach can be added raw or sautéed as well. This helps make the greens more tender and easier to eat.
Step 5: Toast the pumpkin seeds.
In a dry skillet over medium heat, toast the pumpkin seeds for 2–3 minutes until fragrant and lightly golden. Watch them closely to avoid burning.
Step 6: Assemble the bowls.
Start with a bed of quinoa, then layer on roasted squash, greens, red onion, avocado, and any additional toppings you like. Drizzle with dressing, sprinkle with feta (if using), and finish with toasted pumpkin seeds for crunch.
Nutrition Facts (Per Serving – Approximate)
- Calories: 410
- Protein: 13g
- Carbohydrates: 48g
- Fiber: 9g
- Fat: 18g
- Sodium: 280mg
- Vitamin A: 180% DV
- Vitamin C: 60% DV
- Calcium: 12% DV
- Iron: 20% DV
Tips for Success
Roast the squash in a single layer.
Crowding the pan causes steaming instead of roasting. Spread out the squash so each piece gets those lovely caramelized edges.
Rinse the quinoa thoroughly.
Quinoa has a natural coating called saponin that can taste bitter if not rinsed off. Use a fine mesh strainer and rinse under cold water before cooking.
Adjust the dressing to your taste.
If you like it tangier, add more lemon juice. For a sweeter version, increase the maple syrup slightly. You can also spice it up with a pinch of cayenne or smoked paprika.
Prep ingredients ahead of time.
Roast the squash, cook the quinoa, and make the dressing in advance. This makes it easy to throw together a quick lunch or dinner during the week.
Common Questions
Can I use frozen butternut squash?
Yes, frozen cubed butternut squash works well and saves time. Just be sure to pat it dry before roasting to avoid sogginess.
Is this recipe vegan?
It’s naturally vegan if you skip the feta or use a dairy-free alternative. The tahini dressing is also plant-based.
How do I store leftovers?
Keep the components separate in airtight containers. Everything stays fresh in the fridge for 3–4 days. Assemble just before eating to keep textures ideal.
How should I reheat it?
Reheat quinoa and squash in the microwave or stovetop until warm. Greens and toppings can be added cold or warmed slightly, depending on your preference.
Variations and Substitutions
- Switch the grain. Try farro, barley, brown rice, or even cauliflower rice for a low-carb option.
- Add more veggies. Roasted Brussels sprouts, bell peppers, or carrots would be delicious here.
- Make it spicy. Add a dash of hot sauce to the dressing or sprinkle chili flakes over the bowl.
- Use a different dressing. A balsamic glaze, honey mustard, or green goddess dressing all pair beautifully.
Serving and Pairing Suggestions
These quinoa bowls are perfect as a stand-alone meal, but they also pair wonderfully with:
- A warm bowl of soup, like lentil or tomato basil.
- A fresh, citrusy mocktail or light white wine like Sauvignon Blanc.
- A side of hummus and pita, for extra protein and crunch.
- A roasted veggie platter, if serving for guests or at a potluck.
Storage and Reheating Tips
Store roasted squash and quinoa separately in the fridge in airtight containers for up to 4 days. The dressing can be kept for a week. If you’re making it for meal prep, keep greens and toppings separate to prevent wilting. Reheat quinoa and squash in the microwave for 1–2 minutes or on the stovetop with a splash of water.
Butternut Squash Quinoa Bowls
Ingredients
- 1 medium butternut squash peeled, seeded, and cubed (about 4 cups)
- 1 tablespoon olive oil
- 1 teaspoon paprika
- Salt and black pepper to taste
- 1 cup quinoa rinsed
- 2 cups vegetable broth or water
- 2 cups kale or spinach chopped
- ½ red onion thinly sliced
- ¼ cup pumpkin seeds pepitas, toasted
- 1 avocado sliced (optional)
- Feta cheese or vegan feta crumbled (optional)
For the dressing
- ¼ cup tahini or plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- 1 –2 tablespoons water to thin
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F. Toss the cubed squash with olive oil, paprika, salt, and pepper. Spread it on a lined baking sheet in a single layer. Roast for 25–30 minutes, flipping halfway, until the squash is tender and edges are golden.
- While the squash is roasting, cook the quinoa. In a saucepan, combine the rinsed quinoa with broth or water and bring it to a boil. Reduce heat, cover, and simmer for 15 minutes until the liquid is absorbed. Fluff with a fork and let it cool slightly.
- In a small bowl, whisk together tahini (or yogurt), lemon juice, maple syrup, and a pinch of salt. Add water gradually until it reaches a pourable consistency. Taste and adjust seasoning if needed.
- If using kale, you can massage it with a little olive oil to soften it or quickly sauté it in a skillet over medium heat until wilted. Spinach can be added raw or sautéed as well. This helps make the greens more tender and easier to eat.
- In a dry skillet over medium heat, toast the pumpkin seeds for 2–3 minutes until fragrant and lightly golden. Watch them closely to avoid burning.
- Start with a bed of quinoa, then layer on roasted squash, greens, red onion, avocado, and any additional toppings you like. Drizzle with dressing, sprinkle with feta (if using), and finish with toasted pumpkin seeds for crunch.
Notes
Crowding the pan causes steaming instead of roasting. Spread out the squash so each piece gets those lovely caramelized edges. Rinse the quinoa thoroughly.
Quinoa has a natural coating called saponin that can taste bitter if not rinsed off. Use a fine mesh strainer and rinse under cold water before cooking. Adjust the dressing to your taste.
If you like it tangier, add more lemon juice. For a sweeter version, increase the maple syrup slightly. You can also spice it up with a pinch of cayenne or smoked paprika. Prep ingredients ahead of time.
Roast the squash, cook the quinoa, and make the dressing in advance. This makes it easy to throw together a quick lunch or dinner during the week.
I hope you give these Butternut Squash Quinoa Bowls a try the next time you’re looking for something cozy and nourishing.
Whether you’re meal prepping, trying to eat more veggies, or just need a delicious way to use up that squash sitting on your counter, this bowl has your back.
Thanks so much for stopping by and being part of this kitchen adventure with me.
I can’t wait to hear what you think, so feel free to leave a comment or share your bowl on social!
