Delicata Squash Boats

December 3, 2019
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Roasted Delicata squash stuffed with Italian sausage, marinara and cheese. Do I have your attention?? This low carb recipe is so easy to make and will be a hit with the whole family. Delicata Squash Boats are a great low carb option to replace pasta or bread for a ketogenic meal.

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Let’s talk about Delicata Squash 

Delicata Squash is one of the more colorful gourds with vibrant stripes of gold and green. As its name suggests, it has a delicate edible rind. It is also known as peanut squash, Bohemian squash, or sweet potato squash.This winter squash’s skin is not only edible but down right tasty. Other squash like acorn and kabocha are technically edible but very fibrous and not very delicious. If you can’t find Delicata squash you can also prepare this recipe with spaghetti squash which is easier to find. I found that Trader Joe’s has a fantastic selection of squash to choose from. Though All winter squash have carbs delicata Squash has Less carbs than Butternut and Acorn squash varieties.

Air Fryer Oven, making life Easy.

I wanted to create an easy recipe that anyone could prepare with little effort. Using an Air Fryer Oven let’s you roast the squash in just 15 minutes while you’re cooking the sausage. Then you just prepare the meat sauce and stuff the delicata squash boats and melt the cheese on top. You can also prepare these ahead of time then just reheat in the Air Fryer. Dinner is served in minutes. Either way it’s a simple meal that tastes like it took hours to make.

You don’t dig on swine?? I guess that’s fine.

If pork isn’t your thing, no worries. You can substitute just about any ground meat you prefer. This recipe works great with beef, chicken, turkey or game meats like venison, elk or bison. I’ve even made a sautéed mushrooms version and substituted non dairy ricotta and mozzarella for a few vegan friends. I scolded them the entire time but they knew it was coming.

Delicata Squash Air Fryer oven recipe

Can’t Find Delicata Squash, you can substitute spaghetti squash.

If you substitute spaghetti squash you’ll need to roast the squash longer. I recommend roasting at 325 degrees F. For 30 minutes. Use a fork to flake the squash separating the strands. Then top with meat sauce and cheese just as you would with the delicata squash and top with cheese. Most likely you’ll only be able to fit one spaghetti squash in the air fryer so if you need to prepare more than one you will need to use a traditional oven. 

Delicata Squash Air Fryer oven recipe

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Delicata Squash Boats

Print Rate
Course: Main Course
Cuisine: Italian
Keyword: delicata squash, italian Sausage
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4
Calories: 585kcal
Author: Culinary Lion


  • Air Fryer Oven


  • 2 Whole Delicata Squash
  • 1 lb Ground Italian Sausage
  • 3/4 cup Shredded Mozarella Cheese
  • 1/2 cup Rao's Marinara
  • 1/4 cup Whole Milk Ricotta Cheese
  • 1/4 cup Parmasan Cheese
  • 1 tsp Italian Seasoning
  • Salt & Pepper to Taste


  • Slice tips off delicata squash, split in half, spray with cooking oil, season with salt and pepper.
  • roast for 15 minutes at 400 degrees F. In air fryer oven or convection oven. Poke with a knife to check for doneness
  • While squash is roasting brown off ground sausage then drain on a paper towel. Combine sausage with cheeses, Italian seasoning and marinara
  • Stuff sausage mixture into the delicata squash halves, top with shredded mozzarella. Cook at 400 degrees F for about 5 more minutes until Cheese has melted.


serving size is Half of a Delicata Squash


Calories: 585kcal | Carbohydrates: 16g | Protein: 27g | Fat: 44g | Saturated Fat: 18g | Cholesterol: 115mg | Sodium: 1083mg | Potassium: 1112mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3355IU | Vitamin C: 30mg | Calcium: 304mg | Iron: 3mg
Nutrition Facts
Delicata Squash Boats
Amount Per Serving
Calories 585 Calories from Fat 396
% Daily Value*
Fat 44g68%
Saturated Fat 18g113%
Cholesterol 115mg38%
Sodium 1083mg47%
Potassium 1112mg32%
Carbohydrates 16g5%
Fiber 4g17%
Sugar 5g6%
Protein 27g54%
Vitamin A 3355IU67%
Vitamin C 30mg36%
Calcium 304mg30%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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Recipe Rating

4 comments on “Delicata Squash Boats”

  1. 5 stars
    Fantastic recipe. I used spaghetti squash and the spicy version of marinara by Rao’s sauce (found it on sale for a change!) Fed it to a mixed crowd of low-carb and non-low-carb diners. Everyone loved it. Thanks Frank! Another dinner inspired by your blog.

    1. Thats awesome!!! the Spicy Rao's is definitely a great addition!! thanks for trying out the recipe and glad it was enjoyed by all

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