Loaded Roasted Delicata Squash Boats with Wild Rice, Feta, Pecans & Maple Hot Honey
Some recipes surprise you with how special they feel, and these Loaded Roasted Delicata Squash Boats are definitely one of them. I made these last weekend when I wanted something cozy and colorful but a little different from our usual dinner.
A friend had suggested combining roasted delicata squash with wild rice, feta, and pecans, and I loved the idea. The squash became tender and caramelized around the edges, while the wild rice added a hearty bite. Then came the creamy feta, crunchy pecans, and just a little maple hot honey drizzled over the top.
My family was skeptical at first—until they tasted it. Everyone loved the sweet, salty, crunchy combination. It was one of those meals that made the kitchen feel warm and relaxed, and I already know I’ll be making it again when I want a comforting weekend dinner.
Why You’ll Love This Recipe
Beautiful sweet-and-savory combination
Cozy and satisfying
Full of texture
Naturally vegetarian
Great for fall and winter
Perfect as a main dish or side
Easy to make ahead
Packed with wholesome ingredients
Ingredients
For the Squash
2 medium delicata squash
1½ tablespoons extra virgin olive oil
½ teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon dried thyme
¼ teaspoon black pepper
¼ teaspoon salt
For the Wild Rice Filling
1½ cups cooked wild rice
½ small red onion, finely diced
1 cup baby spinach, chopped
½ cup dried cranberries, preferably unsweetened or reduced-sugar
½ cup crumbled feta cheese
⅓ cup pecans, roughly chopped
2 tablespoons fresh parsley, chopped
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
½ teaspoon dried oregano
Black pepper, to taste
For the Maple Hot Honey
1 tablespoon pure maple syrup
1 tablespoon honey
¼ teaspoon red pepper flakes
Pinch of cinnamon, optional
Instructions
1. Prepare the Squash
Preheat your oven to 425°F (220°C).
Wash the delicata squash well. There’s no need to peel it—the skin becomes tender and is completely edible when roasted.
Slice each squash in half lengthwise.
Use a spoon to scoop out the seeds and stringy center.
2. Season & Roast
Place the squash halves cut-side up on a baking sheet.
Brush with olive oil and season with garlic powder, smoked paprika, thyme, black pepper, and salt.
Turn the squash cut-side down.
Roast for 25–30 minutes, or until tender and nicely caramelized around the edges.
3. Prepare the Filling
While the squash roasts, combine the cooked wild rice, red onion, spinach, cranberries, feta, pecans, parsley, lemon juice, olive oil, oregano, and black pepper in a large bowl.
Toss gently until combined.
4. Make the Maple Hot Honey
In a small bowl, stir together the maple syrup, honey, red pepper flakes, and cinnamon if using.
Taste and adjust the heat to your liking.
5. Fill the Squash
Remove the roasted squash from the oven.
Carefully turn the halves cut-side up.
Spoon the wild rice mixture generously into each squash boat.
6. Finish Baking
Return the stuffed squash to the oven.
Bake for another 8–10 minutes, just until the filling is heated through and the feta is slightly softened.
7. Add the Finishing Touch
Remove from the oven.
Drizzle each squash boat lightly with the maple hot honey.
Sprinkle with a little extra parsley and chopped pecans.
Serve warm.
My Tips for the Best Squash Boats
Don’t peel the delicata squash.
The skin becomes tender when roasted and saves you a lot of work.
Roast the squash until caramelized.
Those browned edges are where so much of the flavor comes from.
Use cooked wild rice.
Prepare it ahead of time to make this recipe much faster.
Toast the pecans.
A few minutes in a dry skillet can make their flavor even richer.
Go easy on the hot honey.
A little drizzle gives you that sweet-spicy finish without overpowering the squash.
Diabetes-Conscious Option
This recipe contains several carbohydrate sources, including wild rice, squash, dried fruit, maple syrup, and honey.
For a more diabetes-conscious version:
Use a moderate portion of wild rice.
Choose unsweetened dried cranberries or reduce the amount.
Use less maple syrup and honey.
Increase the spinach and other vegetables.
Keep the feta and pecans for protein, fat, and flavor.
Pair one squash half with a lean protein such as grilled chicken or salmon.
For a lower-sugar finish, you can skip the honey and use a small amount of maple syrup mixed with lemon juice and red pepper flakes.
Mediterranean-Inspired Twist
This recipe already has several Mediterranean-friendly ingredients, and it’s easy to lean into that style.
Try adding:
Fresh parsley
Fresh mint
Lemon zest
Kalamata olives
Chickpeas
Extra virgin olive oil
Toasted walnuts instead of pecans
You can also replace the dried cranberries with chopped dates or simply leave the dried fruit out for a less sweet version.
Easy Variations
Add Chickpeas
Mix ½ cup roasted chickpeas into the wild rice filling for extra protein and texture.
Add Chicken
Top the squash with chopped grilled chicken for a heartier meal.
Make It Vegan
Replace the feta with a plant-based feta alternative and use maple syrup instead of honey.
Add Apples
Small diced apple pieces are delicious with the squash, pecans, and feta.
Make It Spicier
Add extra red pepper flakes or a pinch of cayenne to the hot honey.
What to Serve With It
These squash boats are delicious with:
Grilled chicken
Baked salmon
Lemon herb shrimp
Greek salad
Roasted Brussels sprouts
Sautéed spinach
Cucumber tomato salad
They can also be served on their own as a satisfying vegetarian meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for 3–4 days.
Reheat in a 350°F (175°C) oven for about 10–15 minutes, or microwave individual portions until warmed through.
For the best texture, add the maple hot honey after reheating.
Prep Time
20 minutes
Cook Time
40 minutes
Total Time
1 hour
Servings
4
Nutrition Facts
Approximate per serving:
Calories: 430
Protein: 10g
Carbohydrates: 57g
Fat: 20g
Fiber: 8g
Sugar: 17g
Sodium: 430mg
Nutrition is approximate and will vary depending on the squash size, rice, dried fruit, feta, nuts, and amount of maple hot honey used.
Frequently Asked Questions
Do I need to peel delicata squash?
No. That’s one of the best things about delicata squash! The skin becomes tender and edible when roasted.
Can I use brown rice instead of wild rice?
Absolutely. Brown rice, quinoa, or farro can all work well in the filling.
Can I make these ahead of time?
Yes. Prepare the squash and filling separately, refrigerate them, then assemble and bake when you’re ready to serve.
Can I leave out the dried cranberries?
Definitely. If you’re watching added sugars, leaving them out is an easy way to reduce the sweetness.
Can I make this recipe vegan?
Yes. Use maple syrup instead of honey and replace the feta with a dairy-free alternative or omit it.
Is this recipe suitable for a diabetes-conscious meal?
It can be adapted, but the recipe is fairly carbohydrate-rich because of the wild rice, squash, dried fruit, and sweet drizzle. Smaller portions, less dried fruit and sweetener, and pairing the squash with lean protein and non-starchy vegetables can make it easier to fit into a diabetes-conscious meal plan.