Stuffed Delicata Squash

Article written and reviewed by Jenny Gormley, BS
Published January 23, 2021

Delicata squash with its long and narrow shape and a hole in the center is perfect to fill with ingredients. Its skin is edible and adds a deliciously earthy flavor to this recipe.

Stuffing a Delicata Squash

Have you ever tried stuffing a delicata squash before? If not you’re in for a delightful surprise.
This is a simple, elegant dish that makes for a new, fun, and creative way to put together a hearty and filling meal.
The stuffing we chose to create for this recipe has savory notes, so that when cooked and eaten together with the squash, you get a perfect balance of both savory and sweet flavors (like some other fan favorites). 

Why Roast a Delicata Squash

Delicata squash has a delicious, mildly sweet flavor that when roasted, caramelizes. The skin of the delicata squash is completely edible, and very nutritious. When you roast the squash in the oven, it softens and becomes melt-in-your-mouth to die for delicious!
Delicata squash is rich in vitamins A and C, while being high in fiber and low in fat. It makes for a delicious addition to any meal, as it is often available year round.

How to Choose a Filling

There are many different options you could explore when filling a delicata squash once you’ve mastered this recipe. The squash is very versatile, which allows you to be creative when choosing a stuffing for the inside. There are endless possibilities!
For this recipe, we chose quinoa as the base for the stuffing because it adds a nutty flavor to the dish, while also absorbing the flavors of surrounding ingredients.
Onion, garlic, and bell peppers compliment the nutty flavor of the quinoa and keep the dish balanced against the sweetness of the squash.
You could also use wild rice, grapes, mushrooms, and lentils!

This recipe has a few simple steps, and results in a dinnertime centerpiece. We highly recommend this recipe for any occasion because of its simplicity, yet conversation-worthy presentation.

How to Tell When the Squash is Done Cooking

To make sure your squash is cooked to perfection, check on the texture of the squash. Once it is soft to a gentle squeeze, let it go just a few minutes longer and then take it out of the oven to cool slightly before cutting in half lengthwise to serve.
This roasted squash recipe is extremely versatile and can be paired with a simple side dish, such as a delicious green salad, or with a more hearty and savory vegetable dish, such as mashed potatoes, green beans, or mushrooms.
You could also try a delicious sauce, like pesto or marinara sauce, to drizzle atop your squash before serving.

Photos by: Miriam Bulcher
Recipe developed by: Beverly Verwey

Stuffed Delicata Squash

Delicata squash with its long and narrow shape and a hole in the center is perfect to fill with ingredients. Its skin is edible and adds a deliciously earthy flavor to this recipe.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 2
Calories 400.5 kcal



  • 1 1/2 lb Delicata Squash
  • 2 cup Cooked Quinoa
  • 1 cup Red Onion
  • 2 Garlic Cloves
  • 1 tsp Poultry Seasoning
  • 1 tbsp Coconut Aminos
  • 1/2 tsp Black Pepper
  • 1 cup Sweet Red Pepper



  • Preheat the oven to 350°F.
  • Thoroughly wash the squash and cut off the stem end of the squash so you can see the seeds inside. Scrape out the seeds. This leaves a nice hollow hole for the stuffing.
  • Sauté the red onion and garlic in a small amount of water.
  • In a bowl mix cooked quinoa, red onion, garlic, poultry seasoning, chopped sweet red pepper and black pepper.
  • Stuff the squash with the quinoa mixture and place squash in a casserole dish. If you have any leftover quinoa mixture put it in the casserole dish beside the squash.
  • Bake for 30 minutes or until the squash skin is soft.
  • Remove from the oven, slice the squash in half lengthwise and put each half on a plate.


  • Alternately, you can cut the squash in half lengthwise before stuffing it and bake open-faced. This will make the quinoa nice and crunchy.
  • For a softer texture cover the squash with foil while cooking. Serve the squash with a green salad and/or other vegetables.


Calories: 400.5kcalCarbohydrates: 84gProtein: 14gFat: 4g
Tried this recipe?Let us know how it was!

About the author 

Jenny Gormley, BS

Jenny Gormley, BS is a Sports Nutrition Coach and founder of the Micronutrient Movement.

Her first job working in a kitchen started more than 12 years ago at the age of 15. Throughout the last decade, she has trained and worked in many different restaurants, all with different chefs and styles.

She is a self-taught chef who discovered a whole-food, plant-based lifestyle throughout her college education and hasn’t looked back since.

Jenny earned a Bachelor of Science in Fitness and Wellness from Northern Arizona University, with an emphasis in Health Education and Human Biology.