Maple Roasted Delicata Squash and Onions

Delicata squash is quite possibly the most delicious squash in existence. I’m finding that many of my clients have never even heard of this delectable squash, let alone tried it! I think one client even said to me, “I thought those were just for decoration!”. Oh, the humanity!

Nutritionally, delicata squash is an excellent source of vitamin A (hello, healthy winter skin) and a good source of vitamin C (goodbye, winter illnesses). While squash are considered vegetables, they are a bit more starchy than their nonstarchy vegetable counterparts (i.e., broccoli, cauliflower, asparagus, etc.). This simply means that squash are more dense with carbohydrates and Calories, and should be consumed in moderation like other starchy foods, including potatoes, rice, pasta, corn, etc.

Delicious, simple, and nutritious? This is a must-try.

Maple Roasted Delicata Squash and Onions

Serves: 4 | Prep time: 10 min. | Cook time: 40 min. | Total time: 50 min.


  • 2 small or medium delicata squash, halved lengthwise, seeded, and cut into ¼-inch thick slices

  • 1 medium onion (any kind), halved lengthwise and cut into ½-inch rings

  • 2 large garlic cloves, minced

  • ½ teaspoon dried thyme

  • ¼ teaspoon crushed red pepper flakes (omit for nightshade-free)

  • 1 tablespoon extra virgin olive oil

  • 1 teaspoon pure maple syrup

  • Sea salt, to taste

  • Freshly ground black pepper, to taste


  1. Preheat the oven to 415°F degrees and line a large baking sheet with parchment paper.

  2. Place the squash, onion, garlic, thyme, and red pepper flakes in a large bowl. Drizzle with olive oil and maple syrup, and sprinkle with sea salt and pepper; stir to combine.

  3. Spread squash evenly onto a large baking sheet (you may need to use two sheets to avoid crowding the pan).

  4. Bake the squash, tossing and rotating halfway through cooking, until tender and browned, about 40 minutes.

  5. Enjoy!

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