Here’s one of my favorite things to do with those gorgeous delicata. But to be fair, anything with nuts, squash, and tahini sauce is my favorite. The best thing about delicata squash (in case you didn’t know) is that you don’t have to peel it, you can roast and eat the peel. That’s great news for us, because it makes cooking and weighing our food that much easier! 🙂

This meal is suitable for the weight loss phase because the quinoa is counted as a protein and the squash is counted as a vegetable. (Yes, that’s allowed.) Enjoy!

Quinoa Stuffed Delicata w/ Tahini Sauce

  • Servings: Makes 1 Serving
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Each Serving Contains:

  • 14 oz Veggies
  • 1 Protein Serving
  • 1 Fat Serving


Veggie Serving

  • 1 large delicata squash (about 1 lb)
  • 4 oz onion, diced
  • 4 oz mushrooms, chopped
  • A few ounces of dark greens, chopped (kale, spinach, chard, etc.)

Protein Serving

  • 3 oz quinoa (3/4 protein)
  • 0.5 oz tahini (1/4 protein)

Fat Serving

  • 1/4 oz dry roasted hazelnuts or pecans (1/2 fat)
  • 1/2 Tbsp coconut or olive oil (1/2 fat)

Condiments & Spices

  • 2 cloves garlic, minced
  • 1 tsp lemon juice
  • 1 tsp garlic powder (or 2 cloves garlic, crushed)
  • Optional: sprinkle of fresh Italian herbs (thyme, oregano, marjoram, chives, basil use whatever you’ve got!)
  • 1/8 tsp curry powder
  • 1/8 tsp cumin

Maintenance Modifications

  • Grain Additions: Count the quinoa as a grain (4 oz = 1 grain) and add more nuts and tahini for protein.
  • Protein Additions: More nuts and tahini sauce! You could also add some chickpeas into the filling.


  1. Preheat the oven to 400 degrees F.
  2. Trim the end off of the delicata squash, cut it in half lengthwise, and scrape the seeds out with a spoon. Lightly oil the squash on the cut side and sprinkle generously with salt and pepper. (I don’t count this toward my fat, but you certainly can if you need to, or you can leave it out. It will still brown nicely on the parchment without oil).
  3. Lay the delicata face down on a baking sheet lined with parchment paper and bake for 20-25 minutes, until browned and soft.
  4. Meanwhile, simmer 1/2 cup of rinsed quinoa in 1 cup of water, uncovered, until the water is gone. Fluff with a fork and remove from heat.
  5. If weighing your food, read the following steps. If not, skip them.
    1. When the squash is done, weigh one of the squash boats to determine the amount of veggies you still need in order to complete your veggie serving. For example: my roasted squash boats came out to about 10 oz so I needed another 4 oz of veggies to reach my dinner quota.
    2. Weigh out enough onions, mushrooms, and greens to reach your veggie quota, adding a couple of ounces to account for it cooking down (you can weigh again after cooking).
  6. Sauté the onion, mushroom, and minced garlic in your oil a skillet over medium heat. When browned to your liking, add the greens and cook for another few seconds to wilt them.
  7. Weigh out your quinoa and combine it with the cooked veggies, cumin and curry powder. Toss together.
  8. Divide the mixture amongst the two squash boats.
  9. Make the tahini sauce by mixing the tahini with a fork in a cup along with the lemon juice, garlic powder, and water to thin until it’s drizzling consistency.
  10. Garnish with the nuts, fresh herbs (optional), and the tahini sauce drizzled over the top. Salt and pepper to taste.

Recipe Source: Katie’s Bright Kitchen