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: 5 stars 5
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.
By Andrea Kirkland M.S., RD

Delicata Squash & Tofu Curry

Rating: 3.5 stars 9
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.
By EatingWell Test Kitchen

Chickpea, Spinach & Squash Gnocchi

Rating: 3.5 stars 15
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.
By EatingWell Test Kitchen

Stuffed Delicata Squash

Rating: 4 stars 6
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.
By EatingWell Test Kitchen

Honey-Glazed Roasted Delicata Squash

Rating: 5 stars 3
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.
By Lia Huber

Roasted Delicata Squash & Onions

Rating: 5 stars 9
Roasting intensifies delicata squash's flavor. Seasoned with rosemary and maple, this recipe's great with pork or turkey.
By EatingWell Test Kitchen

Mushroom, Squash & Chicken Salad with Sesame Dressing

In this healthy main-course chicken salad recipe, dandelion greens and curly chicory pair marvelously with a wildly flavorful mushroom-sesame dressing, roasted chicken thighs and succulent roasted squash. Toss the salad with the dressing just before serving so the greens don't get too wilted.
By Katie Webster

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

Layered Fall Salad with Squash & Mozzarella

The natural sweetness of the squash is balanced by tangy balsamic glaze in this gorgeous salad. We use delicata squash, but butternut or acorn would be a tasty substitution.
By Carolyn Casner

Chili-Brown Sugar Delicata Squash with Pears

Rating: 5 stars 1
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.
By EatingWell Test Kitchen

Stuffed Delicata Squash for Two

Rating: 4 stars 2
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.
By EatingWell Test Kitchen

Winter Greens Salad with Squash & Cranberry Vinaigrette

In this winter greens salad recipe, the steamed squash adds a tender yielding texture and a mild, almost nutty taste. Combine with some nutritious bitter greens and a sweet-sour cranberry vinaigrette and you have an amazing salad.
By Bill Scepansky

Inspiration and Ideas

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.
Salmon with Roasted Vegetables & Quinoa
Rating: Unrated 2
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.
Delicata Squash with Orange & Pistachios
Rating: 2 stars 1

If you haven't tried delicata squash, it's worth seeking out. The skin is tender enough to eat when cooked, so there's no peeling involved. All you have to do is slice it and then cook it. Here we sauté it with olive oil and a little orange juice and zest, then add a sprinkling of pistachio nuts to make it special.