Name: Cheesy Butternut Squash Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 1 medium butternut squash (about 3 cups cubed); 1 cup plain Greek yogurt; 1 cup shredded sharp cheddar cheese; 2 large eggs; 1/2 cup finely chopped onion; 2 cloves garlic, minced; 1 tbsp fresh thyme; Sea salt and black pepper to taste; 1 tbsp olive oil

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As a nutritionist, I constantly seek dishes that nourish the body and delight the senses. This Cheesy Butternut Squash Casserole perfectly balances creamy texture with robust flavor. Moreover, it delivers essential vitamins and minerals. Butternut squash provides a powerhouse of beta-carotene, which converts to vitamin A in your body. This nutrient supports vision, immune function, and skin health. Additionally, the lean proteins and healthy fats in this recipe sustain energy levels. Think of this casserole as the ultimate post-workout recovery meal. It replenishes glycogen stores while providing anti-inflammatory benefits. Ultimately, you get a cozy, satisfying dish that fuels your wellness journey.

Why You’ll Love This Recipe

You will adore this Cheesy Butternut Squash Casserole for multiple reasons. First, it packs a high-protein punch from Greek yogurt and cheese. These ingredients support muscle repair and keep you full longer. Second, the recipe remains naturally gluten-free, using wholesome ingredients instead of processed flours. Third, it contains low sugar, relying on the squash’s natural sweetness. Furthermore, the dish offers a fantastic way to increase your vegetable intake. Each serving delivers a substantial dose of fiber, vitamins C and E, and potassium. Finally, you enjoy a comforting meal without compromising your health goals.

Ingredients You’ll Need

Selecting quality ingredients maximizes both flavor and nutritional value. Here is what you need for this wholesome Cheesy Butternut Squash Casserole.

Ingredient	Amount	Health Benefits
Butternut squash	1 medium (about 3 cups cubed)	Rich in vitamin A, fiber, and antioxidants; supports eye health
Plain Greek yogurt	1 cup	High in protein and probiotics; aids digestion and muscle maintenance
Shredded sharp cheddar cheese	1 cup	Provides calcium and protein; choose organic for cleaner options
Eggs	2 large	Supply choline and essential amino acids; support brain function
Onion	1/2 cup, finely chopped	Contains quercetin; offers anti-inflammatory and heart-protective effects
Garlic	2 cloves, minced	Boosts immune system with allicin; has antimicrobial properties
Fresh thyme	1 tablespoon	Adds antioxidants; supports respiratory and digestive health
Sea salt and black pepper	To taste	Enhances flavor; choose Himalayan salt for trace minerals
Olive oil	1 tablespoon	Source of monounsaturated fats; promotes heart health

Substitutions & Variations

Adapt this Cheesy Butternut Squash Casserole to fit various dietary needs. For a Keto version, replace the butternut squash with cauliflower. Cauliflower offers a similar texture with fewer carbs. Also, increase the cheese and add heavy cream for extra fat. For a Paleo adaptation, use nutritional yeast instead of cheese. Additionally, substitute coconut cream for Greek yogurt. This maintains creaminess while staying dairy-free. To make it Vegan, use a flax egg and dairy-free cheese. Moreover, swap Greek yogurt for cashew cream. For a lower-calorie option, reduce the cheese by half. Then, add more herbs and spinach for volume and nutrients.

Step-by-Step Instructions

Follow these simple steps to create your nourishing Cheesy Butternut Squash Casserole.

First, preheat your oven to 375°F (190°C). Then, lightly grease a 9×13 inch baking dish with olive oil.
Next, peel and cube the butternut squash. Aim for uniform, one-inch pieces for even cooking.
Now, steam the squash until tender. This usually takes about 10-12 minutes. You can also roast it for deeper flavor.
Meanwhile, sauté the onion and garlic in olive oil until translucent and fragrant.
In a large bowl, mash the cooked squash. Leave some chunks for texture.
Then, stir in the Greek yogurt, shredded cheese, sautéed onions, garlic, and fresh thyme.
Beat the eggs in a separate small bowl. Fold them into the squash mixture until well combined.
Season generously with sea salt and black pepper.
Transfer the mixture to the prepared baking dish. Spread it evenly.
Bake for 25-30 minutes. The top should turn golden brown, and the center should set.
Finally, let the casserole cool for 5-10 minutes before serving. This allows the flavors to meld.

Pro Tips for Success

Apply these professional tips to enhance your Cheesy Butternut Squash Casserole. Always choose a ripe butternut squash. It should feel heavy for its size and have a matte, beige skin. Steaming the squash preserves more water-soluble vitamins like vitamin C than boiling. However, roasting can intensify the sweetness and add depth. For extra protein, mix in cooked lentils or quinoa. They blend seamlessly and boost satiety. To maximize nutrient retention, avoid overcooking. The casserole should set but still appear moist. Additionally, use full-fat Greek yogurt for creaminess and sustained energy release.

Storage & Reheating Tips

Store any leftovers in an airtight container in the refrigerator. They keep well for up to 4 days. For longer storage, freeze individual portions. Use freezer-safe containers for up to 3 months. Thaw frozen casserole in the refrigerator overnight. Reheat portions in the oven at 350°F (175°C) for 10-15 minutes. Alternatively, use a microwave for a quick option. However, oven reheating maintains the best texture and flavor. Always ensure the internal temperature reaches 165°F (74°C) for food safety.

What to Serve With This Recipe

Pair this Cheesy Butternut Squash Casserole with other wholesome dishes for a balanced meal. Serve it alongside a crisp arugula salad with lemon vinaigrette. The peppery greens complement the creamy casserole beautifully. For added protein, grill a piece of wild-caught salmon or organic chicken breast. These lean proteins enhance the meal’s satiety and nutrient profile. Alternatively, enjoy it with a side of steamed broccoli or roasted Brussels sprouts. These vegetables add crunch and extra fiber. For a complete plant-based meal, serve with a quinoa pilaf and mixed beans.

FAQs

Can I make this Cheesy Butternut Squash Casserole ahead?

Absolutely. Prepare the casserole up to the baking step. Then, cover and refrigerate for up to 24 hours. Bake it just before serving. You may need to add a few extra minutes to the baking time if starting from cold.

What can I use instead of butternut squash?

Sweet potatoes or pumpkin make excellent substitutes. They offer similar textures and nutritional benefits. Adjust cooking times slightly based on the vegetable’s moisture content.

Is this casserole kid-friendly?

Yes, children typically love the creamy, cheesy flavor. You can sneak in extra veggies like spinach or carrots without altering the taste significantly.

How can I make this dish spicier?

Add a pinch of cayenne pepper or red pepper flakes to the mixture. Alternatively, top with sliced jalapeños before baking for a spicy kick.

Can I freeze the butternut squash casserole?

Certainly. Assemble and bake the casserole as directed. Then, cool completely and freeze in portions. Reheat from frozen, adding extra time, or thaw first for quicker heating.

Nutrition Information (per serving)

This breakdown assumes 6 servings. Remember, individual needs may vary.

Nutrient	Amount	% Daily Value*
Calories	210 kcal	10.5%
Total Fat	11g	14%
Saturated Fat	5g	25%
Cholesterol	85mg	28%
Sodium	320mg	14%
Total Carbohydrates	18g	6.5%
Dietary Fiber	3g	11%
Sugars	5g	5.5%
Protein	12g	24%
Vitamin A	14,500 IU	290%
Vitamin C	28mg	31%
Calcium	220mg	17%
Iron	1.5mg	8%

*Percent Daily Values base on a 2,000 calorie diet. Your daily values may differ based on your individual needs.

Cheesy Butternut Squash Casserole