Stuffed delicata squash is my new fall obsession, and it started because I was tired of fighting with spaghetti squash. Unlike butternut or acorn, the skin is tender enough to eat and easy enough to cut without feeling like a workout. Fill it with quinoa, cranberries, pecans, and warm fall herbs and you have got something that sounds fancy, tastes even better, and works for just about everyone at the table.
That last part matters to me. When I was first figuring out my food restrictions, the holidays got hard fast. I would show up to family holidays with very limited options and spend the whole meal stretching out whatever was safe on my plate and then go home and eat.
My family changed that. My sisters went out of their way, bought ingredients they had never cooked with, and figured out how to make our family recipes work for me. My mom started making gluten free birthday cakes so I could celebrate with my favorite people too. That kind of quiet effort means everything.
This recipe exists because of that. I want the person at your table who is navigating gluten free, dairy free, vegan, or low FODMAP eating to have something real to eat. Something that belongs on the table, not just sitting there as an afterthought. My Roasted Delicata Squash is proof that simple can be stunning, but when you want something more filling, this quinoa stuffed version is where it is at.
Jump to:
- Why You'll Love This Recipe
- What You'll Need
- Where to Buy Delicata Squash
- Step-By-Step Instructions
- Tips and Tricks
- Meal Prep This Recipe
- Ingredient Swaps
- Variations
- What To Do With Extra Quinoa Filling
- Storing and Reheating
- Low FODMAP Notes
- FAQs
- What To Serve With Stuffed Delicata Squash
- More Loveable Fall Recipes You'll Love
- Love This Recipe?
- Recipe
Why You'll Love This Recipe
- No peeling required. Delicata squash skin is edible and softens beautifully in the oven
- The quinoa filling is warm, savory, and satisfying enough to make this a full meal
- Gluten free, dairy free, vegan, and low FODMAP
- Uses simple pantry ingredients with real flavor
- Looks impressive with almost zero fuss
What You'll Need
Delicata squash is the star here, so it is worth noting a few things before you start.
- Delicata Squash - It is smaller and more oblong than butternut, with a creamy yellow skin and green stripes. It comes in all different sizes, which is worth knowing before you start. If the squash you find are on the smaller side, the filling will go further and you may have some left over. That is not a bad problem to have.
- Garlic Infused Olive Oil - All the garlic flavor, none of the FODMAPs. This is the workaround that makes low FODMAP cooking actually enjoyable. I use it in three places here: on the squash before roasting, to toast the quinoa, and to sauté the vegetables. My favorite brand is Covita. Find it on Amazon if your store does not carry it.
- Quinoa - Toasting the quinoa in the garlic oil before adding the water is worth the extra 60 seconds. It adds a subtle nutty flavor that plain boiled quinoa does not have. Tri-color or white quinoa both work great.
- Celery + Carrot + Mushrooms - These three form the savory base of the filling. Dice the celery and carrot into equal-sized pieces so they cook evenly. Slice the mushrooms.
- Warm Spices - Sage, thyme, dried parsley, salt, and black pepper. Simple, cozy, and exactly what fall tastes like.
- Pecans + Dried Cranberries - These are what make this filling feel special. They add sweetness, crunch, and a little color that makes the whole dish look as good as it tastes.
- Roasted Pepitas - Sprinkled on top right before serving for a little extra crunch and a pop of color.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Where to Buy Delicata Squash
Delicata squash is not always easy to find at a regular grocery store, but once you know where to look, it is easier than you think.
- Grow your own - They are surprisingly easy to grow in a garden, and one plant will give you more squash than you know what to do with. EVERYONE on your street is getting a squash.
- Farmers market or local farm stand - Down the road we have the best farm stand. He grows all sorts of squash, including delicata, every fall. This is my favorite way to find it.
- Trader Joe's - I have spotted delicata squash at Trader Joe's in the fall. Grab a squash and some fresh flowers while you're there.
- Grocery store produce section - Because delicata has such a thin skin, it is not grown as widely as butternut. The window is short, so keep your eyes peeled when fall arrives.
Step-By-Step Instructions
Step 1: Preheat the oven to 400 degrees F. Slice each delicata squash down the center lengthwise to create two long halves.
Use a metal spoon, a grapefruit spoon, or dig out the pumpkin carving kit to scoop out the seeds and stringy pulp from the center. It was made for pumpkins, but it works perfectly here too. Discard the seeds and pulp.
Step 2: Brush the cut sides and outer skin with about 1 tablespoon of garlic-infused olive oil. Sprinkle with a bit of salt and pepper.
Arrange the halves cut-side up on a parchment-lined baking sheet. Bake for 38 to 40 minutes until the flesh is fork tender.
Step 3: While the squash bakes, start the quinoa. Rinse it under cold water first. This removes any natural bitterness and takes about 10 seconds. Worth it.
In a large saucepan, heat 1 tablespoon of garlic oil over medium heat. Add the drained quinoa and stir for 30 to 60 seconds to toast. Pour in the water and bring to a boil. Cover, reduce the heat to low, and simmer for 12 to 15 minutes until the liquid is absorbed. Remove from heat, keep the lid on, and let it rest for 5 minutes. Then remove the lid and fluff with a fork.
Step 4: In a large skillet, heat the remaining garlic oil over medium heat until shimmering. Add the diced celery and carrot. Saute for 3 to 4 minutes until tender. Add the sliced mushrooms, Worcestershire sauce, salt, dried parsley, black pepper, sage, and thyme. Stir and remove from heat. Add the chopped pecans and dried cranberries and stir to combine.
Step 5: Add the fluffed quinoa to the vegetable mixture. Stir everything together. Taste and add more salt if it needs it.
Step 6: Once the squash halves are fork tender, remove them from the oven. Stuff each half with the quinoa mixture, pressing it gently into the cavity. Top with roasted pepitas and serve warm.
Tips and Tricks
Rinse the quinoa. It only takes a second but it removes the natural coating called saponin, which can taste bitter if you skip this step.
Toast the quinoa first. That 30 to 60 seconds in the garlic oil before adding water builds a nuttier flavor in the finished filling. Do not skip it.
Fork test the squash before you pull it out. Poke the thickest part of the flesh. If it slides in easily with no resistance, it is done. If it still feels firm, give it another 5 minutes.
Scooping out the seeds is so much easier with the right tool. A grapefruit spoon works great because of the serrated edge. Or dig out the pumpkin carving kit. It was literally made for scooping out stringy pulp and works just as well on delicata squash as it does on Halloween pumpkins.
Worcestershire sauce adds savory, umami depth to the filling. If you need this to be gluten free and vegan, check the label. Some brands contain gluten and anchovies. Lea and Perrins is a gluten-free option, but it does contain anchovies, so it is not vegan.
Meal Prep This Recipe
A little advance work makes this dinner nearly effortless on a busy night.
- Dice the celery, carrot, and mushrooms up to two days ahead and store in the refrigerator.
- Make the entire quinoa filling ahead of time and refrigerate it. When the squash comes out of the oven, reheat the filling in the microwave for 1 to 2 minutes, stuff, and serve.
- The spice mix can be measured and combined in a small bowl ahead of time so everything is ready to go when you start cooking.
Ingredient Swaps
- Quinoa - Tri-color or white quinoa both work here. If you cannot find quinoa or do not have it, cooked brown rice or a wild rice blend would be a great substitute. The texture will be a little different but the flavor will still be great.
- Mushrooms - Use whatever mushrooms you have on hand. Baby bella, cremini, or white button mushrooms all work. For Low FODMAP, use canned and rinse well.
- Celery and Carrot - Both add flavor and a little texture. If you do not have one or the other, lean more on what you do have. Both are low FODMAP and easy to find at any grocery store.
Variations
Vegan Stuffed Delicata Squash: This recipe is naturally vegan as long as you use a vegan Worcestershire sauce. Check the label. Most standard versions contain anchovies. A vegan version is available online and in some grocery stores.
Add Protein: For a heartier version, stir in cooked ground turkey or a handful of cooked sausage crumbles into the quinoa mixture before stuffing the squash. My Homemade Low FODMAP Italian Sausage would be a really good addition here.
Different Nuts or Seeds: No pecans? Use walnuts or pumpkin seeds instead. Both add crunch and a nutty flavor that complements the cranberries.
What To Do With Extra Quinoa Filling
Because delicata squash comes in all different sizes, extra filling is basically guaranteed. Great problem to have. Here are a few ideas:
- Toss it over fresh chopped greens for a quick grain salad. A drizzle of Maple Dijon Dressing takes it over the top.
- Scoop it over a baked sweet potato for a hearty lunch.
- Build a breakfast bowl with a fried egg, diced red pepper, spinach, and leftover filling. Add a piece of the leftover roasted squash on the side.
Storing and Reheating
Store: Keep leftover stuffed squash in an airtight container in the refrigerator for up to 3 days. Store any extra quinoa filling separately so it reheats more evenly.
Reheat: Place the stuffed squash on a microwave-safe plate and heat for 1 to 2 minutes until warmed through. For the oven, reheat at 350 degrees F for 10 to 15 minutes.
Freeze: Freezing is not recommended. The squash texture becomes watery after freezing and thawing.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Delicata Squash - Safe at ⅓ cup or 52 grams per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 20 ml per meal. All the garlic flavor, none of the fructans. This is the workaround that makes low FODMAP cooking actually enjoyable.
- Quinoa - Safe at 1 cup cooked or 192 grams per meal.
- Celery - Safe at 1 ⅓ stalk or 51 grams per meal. Stick to the recommended serving size.
- Carrot - Safe at 1 medium carrot or 75 grams per meal.
- Mushrooms - Canned mushrooms, drained and rinsed, are the low FODMAP option. Fresh mushrooms are high in FODMAPs. If you are sensitive, swap in canned and drained mushrooms instead.
- Worcestershire Sauce - Even though garlic and onion may be listed in the ingredients, Monash University has tested it as safe at 1 tablespoon or 20 ml per meal. Use Lea and Perrins for a gluten-free option.
- Dried Cranberries - Safe at 2 tablespoons or 22 grams per meal.
- Pecans - Safe at 15 pecan halves or 30 grams per meal.
- Pepitas (Pumpkin Seeds) - Safe at 3 tablespoons or 30 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Yes! Delicata squash skin is thin, edible, and softens completely in the oven. No peeling needed. It is one of the biggest advantages of cooking with delicata squash over butternut or acorn.
Yes. The quinoa filling can be made a day ahead and stored in the refrigerator. When it is time to eat, roast the squash and reheat the filling in the microwave for 1 to 2 minutes before stuffing.
Pre-cooked frozen quinoa works as a shortcut. Thaw it according to the package directions and skip the stovetop cooking step. Just make sure it is plain, unflavored quinoa.
Fresh mushrooms are high in FODMAPs. For a low FODMAP version, swap in canned mushrooms that have been drained and rinsed. The flavor is milder but they still work well in the filling.
Use a fork and poke the thickest part of the flesh. If it goes in with no resistance, the squash is done. If it still feels firm, give it another 5 minutes and check again.
What To Serve With Stuffed Delicata Squash
This vegetarian stuffed delicata squash recipe is hearty enough to stand on its own as a full meal. But if you want to round it out, a simple green salad or roasted vegetables on the side work great. My Low FODMAP Oven Roasted Vegetables are easy to throw in the oven at the same time the squash is roasting, which means dinner comes together with very little extra effort. One oven, one dinner, minimal cleanup. My kind of math.
Explore more side dish recipes for even more inspiration!
More Loveable Fall Recipes You'll Love
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Recipe
Stuffed Delicata Squash
Ingredients
- 2 pounds delicata squash (Note 1)
- 3 tablespoons garlic infused olive oil divided
- ½ cup dry quinoa rinsed (Note 2)
- 1 cup water
- ¼ cup celery diced
- ¼ cup carrot diced
- ¼ cup mushrooms sliced
- ½ teaspoon Worcestershire sauce gluten free and vegan if needed (Note 3)
- ½ teaspoon fine sea salt
- ½ teaspoon dried parsley
- ½ teaspoon ground black pepper
- ¼ teaspoon ground sage
- ¼ teaspoon ground thyme
- ¼ cup pecans chopped
- ¼ cup dried cranberries
- 2 teaspoons roasted pepitas (pumpkin seeds)
Instructions
- Preheat the oven to 400 degrees F.
- Slice the squash down the center lengthwise to create two long halves. Use a metal spoon, a grapefruit spoon, or the pumpkin carving kit to scoop out the seeds and stringy pulp from the center. Discard.
- Brush the cut sides and outer skin with about 1 tablespoon of garlic-infused olive oil. Sprinkle with a bit of salt and pepper.
- Arrange the halves on a parchment-lined baking sheet cut-side up. Bake for 38 to 40 minutes until the flesh is fork tender.
- While the squash bakes, rinse the quinoa under cold water. In a large saucepan, heat 1 tablespoon of garlic oil over medium heat. Add the drained quinoa and stir for 30 to 60 seconds to toast.
- Pour in the water and bring to a boil. Cover, reduce the heat to low, and simmer for 12 to 15 minutes until the liquid is absorbed. Remove from heat, keep the lid on, and let it rest for 5 minutes. Remove the lid and fluff with a fork.
- In a large skillet, heat the remaining garlic oil over medium heat until shimmering. Add the celery and carrot. Saute for 3 to 4 minutes until tender.
- Add the mushrooms, Worcestershire sauce, salt, dried parsley, black pepper, sage, and thyme. Stir and remove from heat.
- Add the chopped pecans and dried cranberries to the skillet and stir to combine.
- Add the fluffed quinoa to the vegetable mixture. Stir well. Taste and add more salt if needed.
- Once the squash halves are fork tender, remove from the oven. Stuff each half with the quinoa mixture, pressing it gently into the cavity.
- Top with roasted pepitas and serve warm.
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