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This cheesy butternut squash rice bowl with sautéed shrimp is so comforting, nourishing, and absolutely delicious. It’s healthy, easy to make, and just perfect for batch cooking or meal prep!

overhead shot of white bowl with butternut squash rice topped with shrimp

This post is sponsored by Dish on Fish and The National Fisheries Institute. As always, all words, thoughts, and opinions are my own. Thank you for continuing to support the brands who help make Walder Wellness possible.

Two of my most popular recipes as of late have been shrimp and rice bowl dishes (see here and here), which inspired me to share another version that’s just perfect for the fall and winter season.

I think you’re going to LOVE this cheesy butternut squash rice bowl with sautéed shrimp. It’s so warming and comforting, and you can just feel all of it’s nourishing goodness when you eat it. Not to mention it’s super easy to make, too – I promise!

I created this recipe in partnership with my friends at Dish on Fish in honour of National Pescatarian Month this October. I’ve been following a pescatarian diet for roughly 7 years now, so it seemed fitting to share why I – as a dietitian – love eating this way.

Of course, I couldn’t do that without sharing a delicious pescatarian recipe for you to try. I so hope you love this one as much as I do.

Let’s get cooking!

Want more shrimp recipe inspiration? Check out my roundup of 15+ easy, healthy shrimp recipes for more ideas!

side angle shot of white bowl with butternut squash rice topped with shrimp

Benefits Of A Pescatarian Diet

If you’re not familiar with a pescatarian diet, it’s essentially one that consists mainly of fish and seafood along with other plant-based foods.

There are many things I love about the pescatarian way of eating, whether you follow the diet forever OR if you simply eat this way a few days a week! For one – the diet isn’t restrictive at all; rather it focuses on healthy foods to add in, rather than remove.

The Dietary Guidelines For Americans as well as many other health agencies recommend eating at least 2 servings of seafood per week.

The reason for this recommendation is related to the many research-backed health benefits of consuming seafood, including:

  • improved brain health
  • improved heart health, including lowered triglycerides, lowered blood pressure, and improved HDL cholesterol levels
  • the prevention of several health-related issues, such as cardiovascular disease, stroke, Alzheimer’s disease, and depression

Seafood is a rich source of many essential nutrients, including:

  • protein – a 3-ounce serving of most fish provides about 30-40% of your daily average protein needs
  • omega-3 fatty acids, which are essential for health
  • vitamins, like vitamin A, D, and multiple B-vitamins
  • minerals, like selenium, zinc, iodine, and iron

If you’re trying to eat more seafood, National Pescatarian Month is the perfect time to get more comfortable cooking seafood for your family! I hope this easy butternut squash rice with shrimp recipe gives you some inspiration for where to start :).

overhead shot of wood cutting board with bowls of ingredients

How To Cook Butternut Squash Rice

Making this butternut squash rice bowl is incredibly easy to do!

Start by peeling the squash (I use this vegetable peeler), removing the seeds, and cutting the squash into 1/2-inch cubes.

In a large saucepan, sauté minced garlic with olive oil, then add the butternut squash cubes, rosemary, thyme, salt, and pepper. Sauté for 5 minutes before stirring in brown rice and vegetable broth.

Bring the vegetable broth to a boil, then cover, reduce heat, and simmer for about 25 minutes, or until the liquid absorbs.

While the butternut squash rice mixture cooks, you can prepare the sautéed shrimp!

large saucepan with butternut squash rice

How To Sauté Shrimp

Sautéed shrimp is one of my go-to proteins to add to any meal. Shrimp is super quick to cook and pairs well with just about everything. Plus, you can easily keep a bag of frozen shrimp in your freezer – they thaw in minutes!

Follow these simple steps to sauté shrimp perfectly everytime:

  1. Make sure your shrimp are thawed, deveined, and tails removed. I simply thaw frozen shrimp by running cold water over them in a colander.
  2. Pat the shrimp dry and then place in a bowl. Toss them in a bit of oil (I like avocado or olive oil), salt, and pepper. I find this gets a nice even coating of oil, versus adding the oil to the pan.
  3. Heat up a pan over medium-high heat.
  4. Once the pan is hot (a splash of water should sizzle on it), place the shrimp on the pan. They should be in a single layer with a bit of space between each piece.
  5. Cook the shrimp for 1-2 minutes per side, then remove and set aside. They’ll be opaque, pink, and slightly browned when done.

Once the shrimp are cooked, simply add them to the butternut squash rice. Stir in some freshly grated parmesan, and dinner is ready!

close up shot of sauteed shrimp on top of butternut squash rice in white bowl

How To Store + Reheat Leftovers

This shrimp and butternut squash rice recipe makes for awesome leftovers! It maintains its texture well and easily reheats in either the microwave or on the stove.

Because it’s so great for leftovers, it’s a perfect dish to batch cook or meal prep – just double or triple the recipe to get as many meals from it as you’d like. Simply store in an airtight container in the fridge for 3-4 days.

closeup shot of white bowl with butternut squash rice topped with shrimp

More Easy Shrimp Recipes

Did you give this Cheesy Butternut Squash Rice Bowl With Shrimp a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

Get the Recipe: Cheesy Butternut Squash Rice Bowl With Shrimp

This cheesy butternut squash rice bowl with sautéed shrimp is so comforting, nourishing, and absolutely delicious. It's healthy, easy to make, and just perfect for batch cooking or meal prep!
overhead shot of white bowl with butternut squash rice topped with shrimp
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4.96 from 24 votes
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Ingredients

Instructions

  • Heat a large saucepan or pot over medium heat. Add olive oil and minced garlic. Sauté for 1-2 mins until garlic starts to brown and become fragrant.
  • Add cubed butternut squash, rosemary, thyme, salt, and pepper to the saucepan. Cook for 3-5 mins, stirring frequently.
  • Add brown rice and vegetable broth to the saucepan. Stir, bring to a boil, then cover and reduce heat. Allow to simmer for about 25 minutes, or until the liquid has absorbed.
  • Meanwhile, pat shrimp dry with a paper towel and toss in 1 tsp of olive oil. Heat a pan to med-high and cook shrimp 1-2 mins each side. To ensure adequate space between each shrimp, you may have to do this in batches. Set cooked shrimp aside in a clean bowl.
  • Once the butternut squash-rice mixture has absorbed all its liquid, stir in the freshly grated parmesan. Adjust seasonings to taste, as desired.
  • Serve butternut squash rice into bowls and top with sautéed shrimp. Enjoy hot!

Notes

*This recipe is a great dish to batch cook or meal prep – just double or triple the recipe to get as many meals from it as you’d like! This dish maintains its texture well and easily reheats in either the microwave or on the stove. Simply store leftovers in an airtight container in the fridge for 3-4 days.
*Feel free to stir in some leafy greens (e.g. kale or spinach) into the saucepan once the rice has cooked, for an extra boost of nutrition!
*For a dairy-free version, swap the parmesan with nutritional yeast or a dairy-free alternative.

Did you make this recipe?

Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!

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