FREE 5-Ingredient Recipe EBook
- Why You Need My Butternut Squash Casserole Recipe
- Ingredients & Substitutions
- How To Make Butternut Squash Casserole
- My Recipe Tips
- Serving Ideas
- Butternut Squash Casserole Recipe card
- Gratitude Moment
- Recipe Reviews
This butternut squash casserole was me throwing together random fall ingredients I had on hand, and it turned out to be the best decision. If you’ve been following along with me on Instagram , you know I’ve been looking to find new and different ways to use roasted butternut squash this season. I’m also big on cleaning out my fridge in a baking dish meal, and this one is just that — but also totally worth a store trip if you don’t have the ingredients around. My butternut squash casserole recipe is an irresistible combo of sweet, hearty autumn veggies and melty cheeses that capture the best of fall. Make it with me!
Why You Need My Butternut Squash Casserole Recipe
- Cozy fall flavors – This casserole packs all the best of fall into one dish. Cranberries! Butternut squash! Kale! Maple ! It’s got all the cozy autumn flavors we all love this time of year.
- Easy to make – Some butternut squash casserole recipes are made similar to a sweet potato casserole , with a mashed filling and crunchy topping. This is more work though, and my recipe is easier — just roast, toss the ingredients together, and bake.
- Perfect for fall gatherings – This makes a wonderful Thanksgiving recipe for something different at your holiday table, but it’s also easy to prep ahead for a casual weeknight dinner .
Ingredients & Substitutions
Here I explain the best ingredients for my butternut squash casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .
Roasted Squash & Onions:
Roasting them together is an easy way to cook them. The other ingredients help them get caramelized and flavorful:
- Butternut Squash – Peel and cut it into cubes. You could also roast acorn squash , delicata squash , or even kabocha squash for a slightly different flavor and texture.
- Onion – White, yellow, or red will work.
- Olive Oil – Or avocado oil.
- Maple Syrup – I add my natural Wholesome Yum Zero Sugar Maple Syrup for a touch of sweetness without the sugar. You could leave it out for a more savory butternut squash casserole — and you’ll still get a little sweetness from the cranberries (below). My husband prefers the savory version, while my kids and I love the hint of maple!
- Seasonings – Fresh thyme, garlic powder , salt, and pepper. If you don’t have thyme, rosemary or sage make great swaps! You can also use a teaspoon of dried herbs in place of the tablespoon of fresh.
Kale:
This is a simpler version of my sauteed kale recipe , and doesn’t add any extra time because you saute it while the squash roasts. You’ll need:
- Kale – I used curly kale, but lacinato kale or even spinach works. Removed the tough stems and chop into bite-sized pieces.
- Butter – Unsalted butter gives the kale extra flavor, but feel free to just use olive oil.
- Sea Salt & Black Pepper
VARIATION: Want extra garlic flavor?
Saute a few cloves of minced garlic together with the kale.
Assembly:
- Dried Cranberries – Make your own sugar-free dried cranberries , or store-bought is fine. When I don’t have time to make my own, I love these that are sweetened with only apple juice. You could also swap in raisins or dried cherries!
- Cheese – I used a mix of mozzarella and parmesan for a balance of melty and sharp. (If you’ve got lots, make my chicken fritters with them!) You can also swap the mozzarella for cheddar or gouda, and the parmesan for asiago or pecorino. You can even mix in goat cheese for a tangy flavor, kind of like my stuffed acorn squash .
VARIATION: Add some crunch!
If you like a little crunch, mix in some chopped pecans or walnuts into the bowl right before transferring to your casserole dish.
How To Make Butternut Squash Casserole
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Mix the squash and seasonings. In a large bowl, toss together the squash cubes, sliced onions, thyme, garlic powder, olive oil, maple syrup, salt, and pepper.
- Roast in the oven. Arrange the squash and onions on the baking sheet in a single layer. (Wipe down the bowl and set aside for later.) Roast, tossing halfway through, until the squash is fork tender and the onions start to caramelize.
- Saute the kale. Melt the butter in a Dutch oven over medium heat. Add the kale and saute, seasoning with salt and pepper as it wilts. Once it’s bright green, transfer to the large bowl.
- Add the squash and onions, cranberries, and cheeses. Mix them all together in the same large bowl. (Save half of the cheeses for topping.) Adjust salt and pepper if needed.
- Assemble the casserole. Pour the butternut squash mixture into a large baking dish . Sprinkle more shredded parmesan and mozzarella on top.
- Bake until melty. Place the butternut squash casserole in the oven and bake. If you want the cheese more browned, broil for a few minutes at the end.
My Recipe Tips
- To make the squash easier to peel, you can microwave it briefly. Just poke holes in the skin with a knife, then microwave for 2-3 minutes. This will soften the skin!
- Grab the largest bowl you’ve got for mixing. A whole squash plus a sliced onion take up a lot of space!
- Cut the squash into 3/4-inch cubes. If yours are larger, they will take longer to roast.
- I recommend a bare pan for roasting the squash and onions. Parchment paper makes for easier cleanup, but the squash and onions won’t caramelize as nicely. Foil would work fine, but make sure to spray with oil first to prevent sticking.
- Don’t crowd the sheet pan. You need a very large sheet pan ( I use and love this one ) to have enough space. Ideally, each piece should be touching the pan.
- A Dutch oven works best for sauteing the kale. 5 ounces is more than it sounds like! It cooks down a lot, but in the beginning the Dutch oven will be pretty full. You can use a very large skillet if you have to, but it’s harder to avoid losing pieces over the sides — you may need to cook in batches.
- You can adjust salt and pepper to taste. The best time to do this is in the bowl before transferring to a casserole dish. At this point you’ve already added the cheese, which is salty, and you’ll be able to taste how all the flavors work together.
Serving Ideas
My recipe for butternut squash casserole actually has enough protein to make a vegetarian (and gluten-free) meal if you like, but I usually serve it with a main dish. Here are some ideas:
- Main Dishes – Whip up my pan-fried chicken thighs , slow cook a pork tenderloin , or pop some turkey breast in the Crock Pot for a comforting fall meal.
- Sides – If you’re serving this butternut squash casserole as a main dish, it can definitely stand on its own, but you can add my almond flour biscuits or fall salad (which uses many of the same ingredients, yay!) to round out your dinner.
- Holiday Meal – My roasted turkey , beef tenderloin , or sirloin tip roast make flavorful holiday mains! Don’t forget the healthy green bean casserole , and of course sugar free cranberry sauce .
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Roasted Squash & Onions:
- 3 lb Butternut squash (peeled and cut into 3/4-inch cubes) ▢
- 1 large Onion (sliced into thin half moons) ▢
- 3 tbsp Olive oil ▢
- 2 tbsp Maple syrup (optional; I use my natural sugar-free maple syrup ) ▢
- 1 tbsp Fresh thyme (or 1 tsp dried thyme) ▢
- 1/2 tsp Garlic powder ▢
- 1 tsp Sea salt ▢
- 1/4 tsp Black pepper ▢
Kale:
- 2 tbsp Butter ▢
- 5 oz Curly kale (stems removed and chopped into 1-1.5 inch pieces, ~7-8 oz before removing stems) ▢
- 1/2 tsp Sea salt ▢
- 1/4 tsp Black pepper ▢
Assembly:
- 1 cup Dried cranberries (I use sugar-free dried cranberries ) ▢
- 1 cup Mozzarella cheese (shredded; divided) ▢
- 1 cup Parmesan cheese (shredded; divided) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 400 degrees F (204 degrees C). Line an extra large baking sheet with parchment paper, or for better browning, leave it bare and spray with cooking spray.
- In a very large bowl, toss together the squash cubes, sliced onions, thyme, garlic powder, olive oil, maple syrup, salt, and pepper.
- Arrange the squash and onions on the baking sheet in a single layer. (Wipe down the bowl and set aside for later.)
- Roast the butternut squash and onions in the oven for 25-35 minutes , tossing halfway through, until the squash is fork tender. When done, leave the oven on.
- Meanwhile, melt the butter in a Dutch oven (or a very large skillet) over medium heat. Add the kale. Saute for 3-4 minutes , stirring occasionally, and season with salt and pepper as the kale wilts down. It’s done when it’s wilted and turns bright green. Transfer the kale to the large bowl you used earlier for the squash.
- When the squash and onions are done roasting, add them to the bowl with the kale. Add the dried cranberries, and half of both the mozzarella and parmesan cheeses (1/2 cup each). Toss to mix together. Adjust salt and pepper to your taste if needed.
- Transfer the mixture to a large baking dish . Sprinkle the remaining shredded parmesan and mozzarella (1/2 cup each) on top.
- Place the butternut squash casserole in the oven and bake for about 10 minutes , until the cheese is melted.
- If you want the cheese more browned, broil for 2-3 minutes , until golden.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to make this dish easier for you to make! I’ve got an easier way to peel the squash, which pans and bowls to choose to avoid mishaps, and a few suggestions for flavor.
- Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days.
- Meal prep: Roast the squash and onions, sauté the kale, and assemble everything in the dish. Pop it in the fridge until you’re ready to bake!
- Reheat: Bake at 350 degrees F for until warm, or microwave individual portions.
- Freeze: Wrap and freeze for up to 3 months. You can do this before or after the final baking step. Thaw before reheating, otherwise it takes forever!
- Nutrition note: This recipe uses sugar-free dried cranberries and sugar-free maple syrup . If you use regular ones, the sugar and carb content will be higher than shown below.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Butternut Squash Casserole
Gratitude Moment
After testing was over, I’ve made this butternut squash casserole 3 times this fall already! Which is saying a lot when I have a bunch of new recipes to test. 😉 It’s been so convenient to use up fall ingredients I always seem to have left after making other recipes. Plus, it’s an excuse for me to use my zero sugar maple syrup , which I always use more of in the fall.
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Butternut Squash Casserole
My easy butternut squash casserole is a cozy, cheesy blend of roasted squash, kale, onions, and cranberries. Perfect for fall and holidays!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/butternut-squash-casserole/
Ingredients
Roasted Squash & Onions:
- 3 lb Butternut squash (peeled and cut into 3/4-inch cubes)
- 1 large Onion (sliced into thin half moons)
- 3 tbsp Olive oil
- 2 tbsp Maple syrup (optional; I use my natural sugar-free maple syrup )
- 1 tbsp Fresh thyme (or 1 tsp dried thyme)
- 1/2 tsp Garlic powder
- 1 tsp Sea salt
- 1/4 tsp Black pepper
Kale:
- 2 tbsp Butter
- 5 oz Curly kale (stems removed and chopped into 1-1.5 inch pieces, ~7-8 oz before removing stems)
- 1/2 tsp Sea salt
- 1/4 tsp Black pepper
Assembly:
- 1 cup Dried cranberries (I use sugar-free dried cranberries )
- 1 cup Mozzarella cheese (shredded; divided)
- 1 cup Parmesan cheese (shredded; divided)
Instructions
- Preheat the oven to 400 degrees F (204 degrees C). Line an extra large baking sheet with parchment paper, or for better browning, leave it bare and spray with cooking spray.
- In a very large bowl, toss together the squash cubes, sliced onions, thyme, garlic powder, olive oil, maple syrup, salt, and pepper.
- Arrange the squash and onions on the baking sheet in a single layer. (Wipe down the bowl and set aside for later.)
- Roast the butternut squash and onions in the oven for 25-35 minutes , tossing halfway through, until the squash is fork tender. When done, leave the oven on.
- Meanwhile, melt the butter in a Dutch oven (or a very large skillet) over medium heat. Add the kale. Saute for 3-4 minutes , stirring occasionally, and season with salt and pepper as the kale wilts down. It’s done when it’s wilted and turns bright green. Transfer the kale to the large bowl you used earlier for the squash.
- When the squash and onions are done roasting, add them to the bowl with the kale. Add the dried cranberries, and half of both the mozzarella and parmesan cheeses (1/2 cup each). Toss to mix together. Adjust salt and pepper to your taste if needed.
- Transfer the mixture to a large baking dish . Sprinkle the remaining shredded parmesan and mozzarella (1/2 cup each) on top.
- Place the butternut squash casserole in the oven and bake for about 10 minutes , until the cheese is melted.
- If you want the cheese more browned, broil for 2-3 minutes , until golden.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to make this dish easier for you to make! I’ve got an easier way to peel the squash, which pans and bowls to choose to avoid mishaps, and a few suggestions for flavor.
- Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days.
- Meal prep: Roast the squash and onions, sauté the kale, and assemble everything in the dish. Pop it in the fridge until you’re ready to bake!
- Reheat: Bake at 350 degrees F for until warm, or microwave individual portions.
- Freeze: Wrap and freeze for up to 3 months. You can do this before or after the final baking step. Thaw before reheating, otherwise it takes forever!
- Nutrition note: This recipe uses sugar-free dried cranberries and sugar-free maple syrup . If you use regular ones, the sugar and carb content will be higher than shown below.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
