These Sausage Stuffed Delicata Squash are filled with seasoned ground pork, kale, onion, apple, walnuts, and cranberries.
If you’re looking for a lo- carb dinner idea for a fall or winter evening, this roasted stuffed delicata squash is the perfectly solution. It comes together quickly, tastes incredible, and is relatively low in carbohydrates and high in fiber.
With just 20 minutes, you can make these roasted stuffing squashes. I served them recently at a dinner party and everyone was thrilled when they came to the table. They’re pretty impressive. And it’s a great way to use all that tasty delicata squash.
What is Delicata Squash?
Delicata Squash is a really easy to cook winter squash. It tastes a bit sweet, like a sweet potato, with a similar soft texture. You don’t need to peel delicata squash and you can easily cut through it, so prepping it for this stuffed squash recipe is very easy.
A quarter of a typical sized delicata squash equals about 1 cup, which is a serving size. There are 10 grams of carbs in a serving, which includes 1.7 grams of fiber and 2.6 grams of naturally occurring sugars. So, if you’re counting net carbs there are just about 8 net carbs in a serving.
I prefer to serve half of a squash as a serving, so I look for small delicata squashes. Serving half then will equal about 17 net grams of carbs per serving. That’s really pretty low for a dish like this.
According to the USDA, Delicata squash’s calories and nutrition fall somewhere in the middle of the winter squash family. That makes them a great choice for a low-carb stuffed squash.
Do I Peel Delicata?
There is no need to peel a delicata squash. With the peel left on, the delicata makes a perfectly sized boat for stuffing, and it keeps its shape well and doesn’t become too watery. If you’re in search of a low-carb side dish option, sauteed delicata squash is a perfect option.
We love the pretty stripes on the peel of the delicata squash, as well. It adds a bit of color to the table, unlike a monotone butternut squash or acorn squash. The peel isn’t too tough either, so you can cut through it even with a butter knife.
Ingredients You’ll Need
Squash boats can be filled with a number of different ingredients. You can use the ingredients we recommend in this recipe, or get creative and come up with your own favorite version.
For this stuffed-sausage squash, you will need:
- Delicata squashes – These come in an array of different sizes. I like to find ones that are medium sized – about the length of your hand.
- Olive oil – You can use olive oil or any kind of cooking oil you like. I like olive oil because it adds a nice flavor and it’s good for you.
- Salt and ground black pepper – This is what really brings the flavor out in this dish, so be sure to add the salt and pepper. You might also taste the dish once it’s done cooking and add more to suit your taste.
- Ground sausage – I use a ground breakfast sausage like Jimmy Dean’s that has seasonings added already. If you use ground pork, you’ll need to add your own seasonings to flavor the pork, like thyme and sage.
- Onion and garlic – A little onion and garlic will help you build flavor.
- Fresh sage, rosemary and thyme – I prefer to use fresh for more robust flavor, but if you have to use dried you can. Just use half of what is called for if using dried.
- Kale – Fresh kale leaves, stems removed, chopped
- Apple – I use a nice crisp sweet apple, like honey crisp.
- Walnuts – Toasted and chopped. You might need to toast them yourself.
- Dried cranberries – Store-bought or homemade
Note: If you’re using dried seasonings instead of fresh, be sure to cut down on the amount called for. You will only need half of the seasonings if using dried.
How to Make Sausage Stuffed Delicata Squash
Preheat the oven to 350° F. Line a baking sheet with parchment paper or a silicon mat, to ensure that the squash doesn’t stick to it.
Wash and half the delicata squashes. Remove the seeds and insides with a spoon. You can reserve the seeds to make roasted seeds later.
Drizzle on half of the olive oil, rub it all over the flesh part of the squash. Sprinkle with salt and pepper.
Place the squash halves, face up, on the baking sheet and cook for 30-35 minutes, until fork tender.
Heat a large skillet over medium heat and add the remaining olive oil. Crumble the sausage into the skillet and cook until almost done, about 5 minutes, breaking up the sausage as it cooks. Add the onions and garlic and saute for 2 minutes until soft and fragrant. Add the herbs, stir, and continue to cook another 2 minutes.
Next, add in the kale, apples, and walnuts. Cook until just softened, about 2 minutes.
Remove the sausage mixture from heat, stir in the cranberries, and season the mixture to taste with salt and pepper.
When the squash is done, remove it from the oven and turn the oven to broil.
Spoon the sausage mixture evenly into the squash halves and place them back onto the baking sheet. Broil for about 3 minutes, until the tops are browned.
Like this recipe? Why not try one of these too:
Can I Freeze Stuffed Delicata?
Yes, it’s absolutely fine to freeze your prepared stuffed squash. They can be stacked side by side and on top of each other, then stored in a freezer storage container for a month or two.
You can also cook the filling and store just that part in an airtight container in the freezer until you’re ready to use it. Then you can use fresh delicata squash with the stuffing you already made.
To reheat frozen squash, allow it to thaw in the refrigerator for a day before baking it in the oven for about 25 minutes, until warmed through.
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Sausage Stuffed Delicata Squash
- 2 small delicata squashes
- 3 tablespoons olive oil divided
- Salt and ground black pepper to season
- 1/2 pound ground Italian sausage
- 1/4 cup onion diced
- 1 clove garlic minced
- 1/2 tablespoon fresh sage chopped (see notes)
- 1/2 tablespoon fresh rosemary chopped
- 1/2 tablespoon fresh thyme chopped
- 2 cups kale stems removed and chopped
- 1/2 medium apple chopped
- 1/4 cup walnuts chopped and toasted
- 2 tablespoons dried cranberries
- Preheat the oven to 350° F. Line a baking sheet with parchment paper.
- Wash and half the delicata squashes. Remove the seeds and insides with a spoon. Drizzle on half of the olive oil, rub it all over the flesh part of the squash. Sprinkle with salt and pepper.
- Place the squash halves, face up, on the baking sheet and cook for 30-35 minutes, until fork tender.
- Heat a large skillet over medium heat and add remaining olive oil. Crumble the sausage into the skillet and cook until almost done, about 5 minutes. Add the onions and garlic and saute for 2 minutes until soft and fragrant. Add the herbs, stir, and continue to cook another 2 minutes.
- Add in the kale, apples, and walnuts. Cook until just softened, about 2 minutes.
- Remove from heat, stir in the cranberries, and season the mixture to taste with salt and pepper.
- When the squash is done, remove it from the oven and turn the oven to broil.
- Spoon the sausage mixture evenly into the squash halves and place them back onto the baking sheet. Broil for about 3 minutes, until the tops are browned.
- If using dried herbs, cut the amount down to 1 teaspoon each.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.