In this Tex-Mex-seasoned stuffed delicata squash recipe, half of the ground beef is swapped out for bulgur to reduce saturated fat without cutting back on the amount of stuffing.

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F.

  • Brush the cut sides of the squash with 1 teaspoon oil and sprinkle with 1/8 teaspoon salt. Place facedown in a small baking pan. Bake until tender and browned on the edges, 25 to 30 minutes.

  • Meanwhile, bring bulgur and water to a boil in a small saucepan. Reduce heat to a simmer, cover and cook until tender and most of the liquid has been absorbed, 8 to 10 minutes. Drain well.

  • Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add onion and cook, stirring, until beginning to brown, 3 to 5 minutes. Add beef, chili powder and the remaining 1/8 teaspoon salt; cook, stirring and breaking up chunks with a spoon, until the meat is cooked through, 3 to 5 minutes. Stir in the bulgur and cook for 1 minute. Remove from heat and stir in yogurt.

  • Spoon about 3/4 cup filling into each squash half. Serve sprinkled with pepitas.


Tip: To toast small seeds: Heat a small dry skillet over medium-low heat. Add seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes. Transfer to a bowl to cool.

Nutrition Facts

343.8 calories; protein 22g 44% DV; carbohydrates 34.8g 11% DV; exchange other carbs 2.5; dietary fiber 8.7g 35% DV; sugars 6.3g; fat 14.6g 22% DV; saturated fat 3.4g 17% DV; cholesterol 44mg 15% DV; vitamin a iu 17333.3IU 347% DV; vitamin c 23.5mg 39% DV; folate 41.7mcg 10% DV; calcium 152.9mg 15% DV; iron 3.7mg 21% DV; magnesium 110.8mg 40% DV; potassium 874.1mg 25% DV; sodium 494.6mg 20% DV; thiamin 0.2mg 18% DV.

Reviews (1)

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Rating: 4 stars
Delicious and satisfying I made this using 93% ground turkey instead of beef since that's what I had on hand worked fine. Did not use pepitas. Half a squash was very filling and satisfying. Leftovers for lunch were good I added a slice of the 40 calorie ultra thin provolone on top - yum! Pros: Inexpensive tasty Read More