Healthy Delicata Squash Recipes

Find healthy, delicious delicata squash recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Roasted Chicken & Winter Squash over Mixed Greens

Rating: 4.5 stars
This hearty salad comes together with little effort, since the squash and chicken can roast together on the same sheet pan. Prep the dressing and the salad greens while the chicken is roasting.

Delicata Squash & Tofu Curry

Rating: 3.58 stars
This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. To speed up the prep, use bagged chopped kale. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. Serve with quinoa or brown rice.

Chickpea, Spinach & Squash Gnocchi

Rating: 3.78 stars
Currants add a surprising touch of sweetness to this simple sauté of chickpeas, spinach, squash and gnocchi. We prefer the texture of shelf-stable gnocchi, but if sodium is an issue for you, opt for frozen instead. Serve with a glass of chardonnay.

Roasted Delicata Squash & Onions

Rating: 4.45 stars
Roasting intensifies delicata squash's flavor. Seasoned with rosemary and maple, this recipe's great with pork or turkey.

Stuffed Delicata Squash

Rating: 3.71 stars
In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you'd normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

Honey-Glazed Roasted Delicata Squash

Rating: 4 stars
Tangy cider vinegar, sweet honey, crunchy pine nuts and fresh mint come together to make an amazing glaze in this healthy roasted winter squash recipe. If you use delicata, the whole squash--including the gorgeous skin--is edible.

Salmon with Roasted Vegetables & Quinoa

Rating: 4 stars
This healthy salmon recipe has everything you want for a complete meal: omega-3-rich salmon, protein-packed quinoa and lots of vegetables. Drizzled with a maple-lemon dressing, this healthy quinoa dinner also makes a delicious next-day lunch.

Quinoa-Stuffed Delicata Squash

With its pretty striped skin and uniform shape, delicata squash is a beautiful vessel for serving up this healthy quinoa stuffing. Serve this recipe as a stunning side dish or a vegetarian main with a big leafy green salad alongside.

Chili-Brown Sugar Delicata Squash with Pears

Rating: 4.71 stars
Pears and delicata squash tossed with brown sugar, chili powder and bacon is a delectable combination. To make this vegetarian, omit the bacon and toss the squash and pears with the brown sugar and chili powder during the last 5 minutes of roasting.

Delicata Squash Fries with Whipped Honey-Goat Cheese Dipping Sauce

Sweet roasted delicata squash makes a great alternative to potato fries. The tender skin doesn't need to be peeled and the fries pair beautifully with a honey-sweetened goat cheese dipping sauce.
By Carolyn Casner

Delicata Squash Soup

This delicata squash soup is creamy and rich in flavor. The pop of pesto brightens the dish and the pistachios add nuttiness and crunch. It's the perfect starter soup for a warming fall dinner.
By Jasmine Smith

Stuffed Delicata Squash for Two

Rating: 4 stars
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.

Inspiration and Ideas

Cranberry-Apricot Delicata Squash
Rating: Unrated
Slice delicata as thinly as you can, toss it in the steamer and you have an almost instant side dish. We like it tossed with dried cranberries, apricots and sliced almonds, but try it with any dried fruit and nuts you have on hand.
Delicata, Rosemary & Blue Cheese Pizza
Topping your pie with squash brings a big vitamin A boost to this pizza—it provides 120% of your Daily Value per serving. The delicata contributes extra fiber, too, thanks in part to its edible skin. We make the oven a multitasker to get this winter pizza on the table fast. The crust bakes on the bottom rack while the vegetables roast. Once the pizza is assembled, a blast from the broiler crisps the edges and melts the cheese.

Roasted Fennel & Delicata Squash with Olive & Parmesan Breadcrumbs

This simple yet special side is easy to coordinate with your holiday bird: Make the breadcrumbs the day before and prep the veg while the turkey is roasting. About 15 minutes before you expect the turkey to be done, put the fennel in the oven. Then when you take out the bird, pop the delicata in.