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Roasted Delicata Squash & Red Onions

Roasted Delicata & Red Onions | Eat Well at Festival Foods Have you ever tried delicata squash? If not, this is the recipe for you! This nutritious and naturally-sweet veggie is unique in that unlike other winter squash, delicata’s softer skin is delicate enough to be enjoyed after roasting. The result: a sweet, caramelized inside with just a hint of chew from the colorful skin. And, when it’s off-set by the slight bite of roasted red onions, like in today’s simple side … pure deliciousness!  

Roasted Delicata Squash & Red Onions

Picture and recipe adapted from Epicurious and Cooking Light, respectively.


1 Tbsp. unsalted butter, melted (or olive oil for dairy free)

1 tsp. dried thyme

1 Tbsp. maple syrup

1 Tbsp. olive oil

3 garlic cloves, minced

2 medium delicata squash, halved lengthwise, seeded, and cut into ½-inch slices

1 medium red onion, cut into 12 wedges

Cooking spray

Salt and pepper, to taste  


  1. Place a baking sheet in the oven. Preheat oven to 475°F leaving the pan inside to warm.
  2. Whisk together butter, thyme, maple syrup, olive oil and garlic into a large bowl. Add squash and onion; toss to coat.
  3. Carefully remove preheated baking sheet from oven; coat with cooking spray. Place vegetable mixture in a single layer on pan.
  4. Bake for 20 minutes or until tender, turning once. Season with salt and pepper and serve warm.

  Yield: 6 Servings   *Per Serving: Calories 90, Total Fat 4.5g (Saturated 1.5g, Trans 0g), Cholesterol 5mg, Sodium 0mg, Total Carbohydrate 14g (Dietary Fiber 3g), Protein 1g, Vitamin A 110%, Vitamin C 20%, Calcium 4%, Iron 4% *Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.  

Emily Schwartz is a Registered Dietitian Nutritionist (RDN) with Festival Foods.

10_18_15 SS&S FVMM Tip

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