Delicata Squash Pasta with Broccoli and Sage

This delicious and wholesome vegetarian pasta dish is filled with delicata squash, broccoli, sage, parmesan cheese, and pine nuts. It’s easy to make and comes together in under 30 minutes for an easy weeknight win.

As a Registered Dietitian, I can assure you that pasta can be a healthy part of your diet and lifestyle. Pasta is an amazing vehicle for tons of vegetables. You can add your favorite healthy homemade pasta sauces to boost the nutrients in your pasta dishes even more.

This vegetarian pasta recipe is a favorite when delicata squash is available. Penne pasta is tossed with sautéed delicata squash, broccoli, sage, pine nuts, and parmesan cheese. It’s a quick pasta recipe that comes together in 30 minutes or less.

What is delicata squash?

Delicata squash is a winter squash variety with an oblong shape and yellow skin with green and orange stripes. What sets delicata squash apart from other winter squashes is the thin and edible skin. This also makes delicata squash a breeze to prepare – no peeling required!

This winter squash has a mild, pleasantly sweet taste and is usually prepared roasted. For this pasta dish, we are actually sauteing delicata squash along with the other ingredients!

How to prepare delicata squash

Cooking with delicata squash is easier than other winter squash varieties. It’s thinner skin makes it easier to cut and eliminates the need for peeling.

To prep delicata squash, cut it in half the long way. Then use a spoon to scoop out the seeds, which can be discarded or roasted like pumpkin seeds. Then, slice into 1/4th inch thick half moon shapes and add your seasonings. You can also dice the squash into smaller pieces, depending on how you plan to cook with it.

Ingredients in delicata squash pasta

Everything you need to make this pasta dish:

• Delicata Squash
• Broccoli
• Sage
• Parmesan Cheese
• Penne Pasta
• Shallot
• Garlic
• Nutmeg
• Red pepper flakes
• Olive oil
• Salt
• Pepper
• White wine (optional)

Ingredient swaps and dietary restriction substitutions

• Make it vegan: Eliminate parmesan cheese and replace with vegan parmesan cheese or nutritional yeast.
• Make it gluten free: Use a gluten free pasta, such as bean-based pasta.
• Use cubed butternut squash in place of delicata squash if it is not available.
• Swap broccoli for cauliflower or kale.
• Try using thyme or rosemary in place of sage (or in addition to)!

Kitchen tools needed

To make this recipe, you’ll need a large sauté pan to cook the vegetables, a large stock pot to boil the pasta, and a cheese grater to grate the parmesan cheese.

Step by step instructions

Start by prepping all your vegetables: cut the delicata squash, chop broccoli into florets, slice shallots, mince garlic, and chop sage.

Cook the shallots and garlic in olive oil in sauté pan. Add spices, then delicata squash with salt and pepper. Continue to cook the squash until it has softened.

Deglaze the pan with white wine or water, then add broccoli and sage. Continue to cook until broccoli is softened and fork tender.

Meanwhile, boil the pasta according to package instructions and grate the parmesan cheese. Reserve about half a cup of pasta water.

Add cooked pasta to the pan with the vegetables and toss it all together with the parmesan cheese, reserved pasta water, and a generous drizzle of olive oil. Add salt and pepper to taste, and enjoy!

Delicata squash nutrition benefits

This winter squash is a nutritious food to include in your diet. One cup of delicata squash provides:

• 2 grams of dietary fiber (8 percent of your daily needs)
• 600 mg potassium (12 percent of your daily needs)

It is also a source of iron, calcium, Vitamin A, Vitamin C, manganese, and folate. It is rich in antioxidants including beta-carotene. Antioxidants help fight inflammation, keep our cells healthy, and prevent certain chronic diseases.

Broccoli nutrition benefits

Broccoli is loaded with several nutrients and beneficial plant compounds. One cup of broccoli has:

• 2.4 grams of dietary fiber (9 percent of your daily needs)
• 81.2 mg Vitamin C (90 percent of your daily needs)
• 92.5 mcg Vitamin K (77 percent of your daily needs)
• 57.33 mcg folate (14 percent of your daily needs)
• 60.06 mg phosphorus (9 percent of your daily needs)
• 2.6 grams plant-based protein

Broccoli is a source of many other micronutrients, including potassium, calcium, iron, B vitamins, and magnesium. It’s also packed with additional plant compounds that provide health benefits, including many different antioxidants.

Serving suggestions

This pasta makes a great, veggie-packed meal on it’s own, but you can serve it with your favorite salad or vegetable side dish! You can also serve it with a protein to make it even more of a hearty meal, such as salmon, shrimp, scallops, or tofu.

Storing leftover pasta

You can store this pasta in the fridge in an airtight container for 3-5 days. I recommend reheating individual portions in the microwave. If pasta has dried out a bit from the fridge, add a little drizzle of olive oil when reheating.

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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