Delicata Squash Taco Recipe

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I love tacos and would probably eat them every day if I could. Tacos are quick and easy to throw together and they are so delicious. Similar to my sweet potato nacho recipe, today’s recipe is a healthy version of tacos. Tacos can be packed with lots of salt and fat, but did you know that you can use winter squash, such as delicata squash, as a taco filling instead of meat? Keep reading for my delicata squash taco recipe!

Why use winter squash as a taco filling?

Though squash as a taco filling may sound strange, it’s actually a very filling alternative to meat. Squash contains fiber and some protein, both of which make for a satisfying meal. Did you know that eating foods high in fiber (like squash and other veggies) takes up more space in your stomach, thus making you feel full faster? This is a great way to reduce calorie intake while still feeling satisfied!

There are many varieties of winter squash, but I personally prefer delicata for tacos. For more information about other varieties of squash, check out one of my previous blog posts.

Nutrition

According to the USDA, 1 cup of delicata squash contains:

• 60 calories

• 2 grams of protein

• 0 grams of fat

• 18 grams of carbohydrate

• 2 grams of fiber

Delicata squash is a good source of vitamin A, vitamin C, potassium, and folate.

A note for people with diabetes

Because squash is higher in carbs than meat or some other traditional taco fillings, it’s best to keep portions small to avoid blood sugar spikes. Adding cheese for protein and avocado for healthy fat can help keep blood sugar more stable with a higher carb meal like delicata squash tacos.

Taco toppings

So, what can you add to your delicata squash tacos? Pretty much anything you like! Some of my favorites include:

• Guacamole or sliced avocado

• Chopped tomato

• Chopped green onion

• Chopped cabbage or slaw

• Shredded cheese

• Plain Greek yogurt or sour cream

• Beans

• Salsa

• Chopped cilantro

To make the tacos gluten-free, be sure to use corn tortillas, otherwise, flour tortillas will work as well. Avoid adding cheese or source cream if you’d like your tacos to be dairy-free or vegan.

Delicata Squash Tacos

Ingredients

• 3 medium delicata squash
• 1 bell pepper, sliced
• 1 onion, sliced
• 2-3 tbsp avocado oil (make sure you have enough to fully coat the squash and veggies)
• 2 tsp chili powder
• 2 tsp cumin
• Dash of salt

Instructions

1. Preheat the oven to 425 degrees F/220 C.
2. Chop the ends off of each delicata squash and slice in half, length-wise. Scoop out the seeds, then slice into half-moon shapes about 1/2-inch thick.
3. Add sliced delicata squash, bell pepper, and onion to a large mixing bowl.
4. Toss with oil, chili powder, cumin, and salt. Mix until veggies are completely coated in oil and seasoning.
5. Spread veggies evenly on a baking sheet and place in the oven. Bake for 35-40 minutes. I recommend flipping the veggies over halfway through so they don't stick to the baking sheet too much. When squash can be easily pierced with a fork, remove the baking sheet from the oven.
6. Add veggies to your tortillas and top with toppings of your choice. Enjoy!

I hope this recipe shows you that not every meal (tacos included) has to contain meat. You won’t miss the meat after adding filling delicata squash. Next time you’re craving Mexican food, I challenge you to try making these vegetarian tacos!