Squash & Wild Rice Casserole

Keep this grainy, veggie casserole in the freezer so you always have a quick supper on hand!

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Serves: 6
Hands-on time: 25 minutes
Total time: 1 hour


  • 1/2 cup wild rice
  • 2 cups peeled and diced butternut squash
  • Olive oil cooking spray
  • 1 tsp chile powder
  • 1/4 tsp ground cayenne pepper
  • 3 tbsp fresh lime juice, divided
  • 1/2 yellow onion, diced
  • 1/2 jalapeno pepper, seeded and diced
  • 1 cup fresh or frozen, thawed and drained corn kernels
  • 1 tbsp white whole-wheat or whole-wheat flour
  • 3/4 cup cooked or BPA-free canned unsalted black beans
  • 3/4 cup low-sodium chicken or vegetable stock
  • Sea salt and fresh ground black pepper, to taste
  • 1 cup shredded mozzarella and cheddar cheese blend


  1. Preheat oven to 400 F. Cook rice according to package directions. Uncover, fluff with a fork and set aside.
  2. Meanwhile, in a bowl, mist squash with cooking spray and toss. Add chile powder, cayenne and 1 tbsp lime juice; toss to coat. Arrange squash in a single layer on a parchment-lined baking sheet. Bake for 30 minutes, or until tender. Set aside.
  3. Mist a large skillet with cooking spray and heat on medium-high. Add onion, jalapeno and corn. Cook, stirring frequently, for 2 to 3 minutes, until fragrant. Stir in flour and cook for 1 minute. Add beans and stock and bring to a boil. Reduce heat to medium and simmer for 2 minutes, until thickened. (NOTE: If you’re planning to freeze the casserole, make sure to cool all ingredients to room temperature before combining in step 4.)
  4. Transfer rice, squash and corn mixture to a large bowl. Add remaining 2 tbsp lime juice, stir well to combine and season with salt and black pepper. Transfer mixture into an 8-inch square non-stick or glass oven-safe baking dish and smooth out mixture with a spatula. Top with cheese. (To prep for freezer, move to Freeze & Reheat instructions.)
  5. Cover with foil, bake for 25 minutes, or until hot throughout.

Nutrients per serving (1 cup wild rice casserole): Calories: 176, Total Fat: 3 g, Sat. Fat: 1 g, Carbs: 28.5 g, Fiber: 5 g, Sugars: 3 g, Protein: 11 g, Sodium: 229 mg, Cholesterol: 5 mg

Reheating time: 45 minutes. Wrap securely with plastic wrap and freeze, a minimum of overnight. Cook from frozen: Preheat oven to 400_F. Remove plastic wrap and cover with foil. Bake for 45 minutes, or until hot throughout.

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