Roasted Butternut Squash Harvest Bowl

Pack in the vegetables with this delicious Butternut Squash Harvest Bowl. This bowl combines roasted butternut squash, caramelized Brussels sprouts, nutty wild rice, and a bright kale and apple slaw, all tied together with a creamy tahini dressing. It’s a balanced, seasonal meal that’s easy to prepare and great for meal prep.

The Ultimate Harvest Bowl

This butternut squash harvest bowl is an ideal fall meal: hearty, comforting, and full of seasonal produce. It combines several textures and flavors—sweet roasted squash, slightly crisp roasted Brussels sprouts, chewy wild rice, and a crisp, slightly sweet kale-apple slaw. A simple tahini dressing adds creaminess and a savory finish.

Harvest bowls are a perfect choice for cooler months because they showcase in-season produce and whole grains while providing a nutritious, satisfying meal. They’re also simple to scale for batch cooking and weekly meal prep.

What is a harvest bowl?

A harvest bowl is a grain bowl inspired by fall harvest produce. It typically includes a cooked grain base, a variety of roasted or sautéed seasonal vegetables, a fresh salad element for brightness, and a simple dressing to bring everything together. This recipe uses wild rice as the grain base, roasted Brussels sprouts and butternut squash for warmth, a kale-and-apple slaw to add brightness, and a tahini dressing for a rich finish.

Elements of a Harvest Grain Bowl

The beauty of a harvest bowl is balance: savory and slightly sweet flavors, varied textures, and wholesome ingredients. Below are the components and notes on each.

Wild Rice

Wild rice provides a nutty, chewy base that complements the roasted vegetables. Cook it until tender but still slightly firm for the best texture. If you prefer convenience, pre-cooked wild rice from the grocery store also works well.

Butternut Squash

Butternut squash adds natural sweetness and creamy texture when cooked. You can roast cubes in the oven or soften them in a pressure cooker or Instant Pot. Season simply with salt, pepper, and a little olive oil to let the squash flavor shine.

Brussels Sprouts

Roasted Brussels sprouts bring a slightly nutty, caramelized flavor and some crisp edges. In this recipe they’re roasted with a little olive oil, sliced onion, garlic powder, salt, and pepper. If you like, swap in other Brussels sprouts preparations—balsamic, parmesan-garlic, or even roasted with bacon for non-vegetarian variations.

Kale and Apple Slaw

The kale and apple slaw adds a crisp, refreshing contrast and a touch of sweetness. Toss thinly sliced apple with baby kale, thin red onion, dried cherries or cranberries, lemon juice, a bit of honey, apple cider vinegar, olive oil, and a pinch of salt. It’s quick to prepare and brightens the bowl.

Tahini Dressing

A simple tahini dressing—tahini, olive oil, balsamic vinegar, garlic powder, and salt and pepper—adds creaminess and depth. It pairs well with the sweetness of squash and the acidity of the slaw. If you prefer, substitute another dressing of your choice.

More Harvest Ideas

• Healthy apple desserts that celebrate fall fruit.
• Pumpkin pancakes for a cozy morning.
• Roasted or pressure-cooked winter squash variations.
• Seasonal quick breads and snacks featuring pumpkin and apples.
• Hearty salads and grain bowls that pair well with roasted squash.

Butternut Squash Harvest Bowl

Pack in the veggies and whole grains with this balanced harvest bowl. It serves well for lunches or light dinners and transports easily for meal prep.

Ingredients

Wild Rice

• 1 cup wild rice
• 4 cups water

Brussels Sprouts

• 4 cups Brussels sprouts, quartered
• 1/2 yellow onion, sliced
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste

Butternut Squash

• 4 cups butternut squash, peeled and cut into 1-inch cubes
• 2 tablespoons olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 cup water

Kale + Apple Slaw

• 1 medium apple, thinly sliced
• 1 cup packed baby kale
• 1/4 large red onion, thinly sliced
• 1/2 cup dried cherries or cranberries
• 1 tablespoon lemon juice
• 1/2 teaspoon honey
• 1 teaspoon apple cider vinegar
• 2 tablespoons olive oil
• Pinch of salt

Tahini Dressing

• 2 tablespoons tahini
• 2 tablespoons olive oil
• 1/4 teaspoon garlic powder
• 2 teaspoons balsamic vinegar
• Salt and pepper, to taste

Instructions

Wild Rice

1. Place the wild rice and water into a large saucepan and bring to a boil over medium-high heat.
2. Cover, reduce heat to low, and simmer for about 50 minutes or until the rice reaches the desired texture.
3. Drain any excess water and set the rice aside, keeping it warm.

Brussels Sprouts

1. While the rice simmers, preheat the oven to 375°F (190°C). Toss Brussels sprouts, sliced onion, olive oil, garlic powder, salt, and pepper on a baking sheet so everything is evenly coated.
2. Roast at 375°F for about 25 minutes, until tender and caramelized at the edges. Remove and set aside.

Butternut Squash

1. Use the sauté function of an Instant Pot or a skillet on the stove. Add olive oil and heat until fragrant.
2. Add cubed butternut squash, season with salt and pepper, and sauté for about 6 minutes until edges begin to brown.
3. If finishing in an Instant Pot, transfer the squash to a heatproof bowl that fits inside the pot, add 1 cup of water to the pot, place the trivet, set the bowl on the trivet, cover, and cook on high pressure for 1 minute. Allow a quick release and remove the bowl. Alternatively, finish the squash in the oven or continue cooking on the stovetop until tender.
4. Set the cooked squash aside.

Kale + Apple Slaw

1. Combine the thinly sliced apple, baby kale, red onion, dried cherries or cranberries, lemon juice, honey, apple cider vinegar, olive oil, and a pinch of salt in a large bowl. Toss to combine and let sit briefly to soften the kale.

Tahini Dressing

1. Whisk together tahini, olive oil, garlic powder, balsamic vinegar, salt, and pepper in a small jar or bowl until smooth. If needed, thin with a little water to reach desired consistency.

Assemble the Harvest Bowls

1. Divide the wild rice between bowls or meal containers. Top each with roasted Brussels sprouts, butternut squash, a generous scoop of kale-apple slaw, and a drizzle of tahini dressing.
2. For meal prep containers, keep the dressing separate until ready to serve to prevent the slaw from becoming soggy.

Tips & Notes

If preparing these bowls for meal prep, store components separately and combine just before eating. Leftovers keep well refrigerated for several days. Swap the wild rice for quinoa, farro, or brown rice for variety. Add a protein—such as roasted chickpeas, grilled chicken, or tofu—if you want a more filling bowl.

Nutrition

Nutrition information is an approximation per serving: Calories: 345 kcal; Carbohydrates: 41 g; Protein: 6 g; Fat: 20 g; Fiber: 7 g; Sugar: 18 g. Use these values as a general guide.