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25Jan, 23
Clean Food Love
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Creamy Butternut Squash + Rice & Sausage

If you’re craving something warm, creamy, and extra hearty tonight – I’ve got you covered here!

This Creamy Butternut Squash + Rice & Sausage recipe is SO GOOD. Creamy, flavorful, warm, and super satisfying.

I already had cooked brown rice leftover in my fridge (this recipe actually works best with leftover rice!) so it all came together quickly. Cooked quinoa is also great, and can be substituted for brown rice if you prefer.

Overall, the flavors are very “winter-moody vibes” and make me think of pumpkin risotto due to the creaminess and indulgent overall feel. Perfect meal for an icy cold January or February night.

If you already have precooked brown rice or quinoa in your fridge (or freezer) then this skillet meal will come together in just around 20 minutes, which is SO perfect for a busy weeknight meal.

Another winning 20-minute, EASY, hearty, one-pan dinner idea.

Several simple ingredients and very minimal clean-up. Even after a long crazy day, I can usually still muster the effort to throw together something like this knowing it’s ready quickly and packed with nutrition. Keep this one in your “easy files”.

I had a few cans of pure butternut squash puree in my pantry that needed to be used, so that’s where the idea for this recipe originally began. You can roast a whole butternut squash, and then puree yourself. That turns out wonderful, too.

If you don’t have butternut squash on hand, then pure pumpkin puree works really great as well. In fact, I encourage you to try this recipe both ways to see which is your favorite: butternut squash or pumpkin?

I’ve made this recipe three separate times in the last month alone because it’s been such a hit at our house. The last time that I made it, I added some freshly chopped sage in with the sausage and garlic and let it all saute together for a minute in the skillet. WHOA. That little step definitely added another flavor dimension. So if you’re feeling adventurous and you’re a sage lover like me, throw some fresh sage in when you add the minced garlic. You’ll absolutely love it!

🥛Use ANY unsweetened/plain milk of your choice. My personal favorites for this dish are unsweetened coconut milk or cashew milk. Any unsweetened nut milk, coconut milk, high-quality grass-fed cow’s milk, or heavy cream all work really well here. Use what you personally like and have on hand.

➡️ So is Sausage actually healthy?!

Can sausages be included as part of a healthy lifestyle? Absolutely! Especially if you know what to look for:

A very easy rule to follow is to choose sausage with the fewest ingredients. Those are usually the healthiest choices.

I always read the ingredients carefully and choose based on that combined with what’s on SALE.

It’s a good idea to always check the packaging and look at the sodium content. Ideally, choose the sausage with the lowest amount. And if the sausage contains higher sodium, then we don’t need to add much additional salt to the meal as a whole.

I try to buy chicken or turkey sausages that are mostly the actual chicken or turkey meat, gluten-free, nitrate-free, no added sugar, and no weird stuff in general.

There are actually quite a few good options these days! If you need help, be sure to ask your butcher for a recommendation.

🧡Butternut squash is technically a fruit. That’s because it contains seeds and grows from a flowering plant.

It’s also a fantastic complex carb food that provides a LOT of nutrition and energy.

✅For example: It’s packed with vitamin A, which helps keep your skin, eyes, and bones healthy. It’s also loaded with vitamin E, which supports brain functioning.

Try butternut squash roasted with a little avocado oil or olive oil and sea salt and pepper. Or you can puree it into soups, stews, and sauces – even baked goods!

💡TIP: If you dread chopping it … look for pre-chopped squash in your grocery store.


🧡Here are a few more of our favorite Butternut Squash recipes for you to try:

6 servings


  • 1 Tbsp olive oil, avocado oil, or grass-fed butter/ghee
  • 16 ozs Italian sausage (any type), sliced
  • 3 fresh garlic cloves, minced
  • 2 cups unsweetened milk of choice
  • 2 Tbsps GF flour, arrowroot powder, or cornstarch
  • 1 cup pure butternut squash or pumpkin puree
  • 2 tsps Italian seasoning
  • sea salt and ground pepper, to taste
  • 3 cups cooked brown rice or quinoa
  • 1/3 cup freshly shredded parmesan cheese
  • 2 Tbsps chopped fresh Italian parsley

Garnish ideas:

  • fresh rosemary
  • fresh sage
  • freshly shredded parmesan cheese


Heat your oil in a large skillet over medium heat.

Add the sausage and cook, until nicely browned.

Stir in the garlic and saute for 1 more minute.

Meanwhile, in a small bowl, whisk 3 Tbsps of the milk with the flour until very smooth.

Add this slurry to the remaining milk and whisk to incorporate well.

Add your milk-slurry mixture to the skillet together with the pumpkin puree, and Italian seasoning.

Whisk well to combine and allow the sauce to simmer for 3-4 minutes to combine the flavors and thicken a bit.

Taste and season with sea salt and pepper if desired.

Stir in your cooked brown rice or quinoa, freshly grated parmesan, and parsley, and cook while stirring for 3 more minutes, just to heat everything through.

Serve immediately and enjoy!


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