As a mom of a busy toddler, I know the struggle to come up with quick healthy meals, so I have a lot of love for anything I can throw on a baking sheet like this roasted butternut squash and onions dish. While the squash and onions are roasting, you can make the rice, and then toss it together for a complete vegetarian meal.
If you aren’t going the vegetarian route, you could also add chicken thighs to the sheet pan. As long as the squash is cut thick (about 3/4″) they should cook for the same amount of time.
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How to Make Pan-Roasted Butternut Squash and Onions
Butternut squash is a nutrient-rich garden-favorite that I love to grow for my winter garden and will store practically all season. This winter squash (technically a fruit!) is 82 calories and 22 grams of carbohydrates per cup, but packs 7 grams of fiber in that same cup, plus 457% of your daily suggested intake of vitamin A. It also has a healthy serving of Vitamin C, Vitamin E, Potassium, and Magnesium.
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In this recipe, I’m using two average garden-sized butternut squash (about 8″)—not the giant ones you might find at the grocery store. They shrink down when they cook, so don’t be afraid if your baking sheet looks too full when you start. A full baking sheet will usually bake down to 1/2 or even 1/3 the volume after cooking and tossing together with the onions when it’s fully cooked.
Generally, I like to sweeten butternut squash with honey or maple syrup and some cinnamon, but for this recipe, we’re going in a more savory direction. The onions add the most dominant flavor, and they caramelize a bit while they’re baking. We’re also adding paprika, garlic powder, salt, and pepper, and instead of basic olive oil, we’ll use walnut oil to add a little nuttiness to the whole thing. For the icing on the cake, some fresh rosemary!
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Vegetarian Pan Roasted Butternut Squash and Onions with Rice
With just a few simple ingredients, you can create a filling, healthy main dish of roasted butternut squash and onions, over a bed of basmati rice.
- Prep Time: 15 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 15 minutes
- Yield: Serves 2 to 4
- Category: Entrées
Ingredients
- 2 8″ butternut squash
- 1 large yellow onion
- 3 tbsp walnut oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp salt
- pepper to taste
- 2 tbsp fresh chopped rosemary
- 1 cup basmati rice
- 2 tbsp butter
- 1 cup vegetable broth
Instructions
- Preheat your oven to 400 degrees F
- Peel your butternut squash, cut off the ends, slice lengthwise, scoop out seeds, then cut into 3/4″ chunks. Peel and cut your onion in quarters, then break apart.
- Spread out on a baking sheet, and drizzle with walnut oil.
- Sprinkle with garlic powder, paprika, salt, pepper, and rosemary and toss.
- Bake for 40 minutes, or until to your desired softness.
- While it’s baking, cook your rice. First, rinse your rice until the water is clear. Then, over medium heat, melt butter. Add rice, and let toast for just a minute. Add broth and bring to a simmer, then reduce heat to low and let cook for 15 minutes, or until tender and broth is absorbed. Remove from heat, and keep cover on until squash is ready. When it is, use a fork to fluff the rice, then distribute into your serving bowls.
- When squash is ready, stir, and then spoon onto the rice. If you still desire a little sweetness, a little real maple syrup never hurt anybody.
If you try this recipe for roasted butternut squash and onions, I’d love to hear how you liked it! Leave a comment below.
