Roasted Delicata Squash with Whipped Ricotta

with Red Onion, Crispy Sage & Pepitas

This is the kind of dish that looks elegant enough for company but is simple enough for a weeknight when you still want to indulge into something tasty. Sweet roasted squash, caramelized red onion, creamy whipped ricotta, toasted pepitas, and sage come together in a way that is savory, slightly sweet, rich, and fresh all at once.

It fits the Midlife Wellness & Beyond approach because it is built from real ingredients, leads with plants, includes healthy fats, uses dairy in a smart, supportive way, and delivers enough flavor to make “eating well” feel amazing. The MW&B framework emphasizes whole foods, practical nutrition, healthy fats, plant-forward meals, and flavor that you will want to repeat. 

Serves: 4
Prep time: 15 minutes
Cook time: 30–35 minutes
Total time: 45–50 minutes

---

Ingredients

For the roasted squash and onions

• 1 medium delicata squash or small kabocha squash, halved, seeded, and cut into crescents
• 1 medium red onion, cut into wedges
• 2 tablespoons extra virgin olive oil
• 1 teaspoon chopped fresh thyme, or ½ teaspoon dried thyme
• ½ teaspoon smoked paprika
• ½ teaspoon sea salt
• ½ teaspoon black pepper

For the whipped ricotta

• 1 cup whole milk ricotta
• ¼ cup plain Greek yogurt
• 1 tablespoon extra virgin olive oil
• 1 tablespoon fresh lemon juice
• ½ teaspoon lemon zest
• Pinch of sea salt
• Black pepper, to taste

To finish

• 2 tablespoons pepitas (pumpkin seeds), lightly toasted
• 6–8 fresh sage leaves
• 1 teaspoon olive oil, for crisping the sage
• 1 teaspoon honey, optional
• Extra thyme leaves or black pepper
• Small drizzle of extra virgin olive oil

---

Method

1. Preheat the oven.
   Preheat oven to 425°F and line a baking sheet with parchment paper.
2. Season the vegetables.
   Place the squash and red onion on the baking sheet. Toss with olive oil, thyme, smoked paprika, salt, and black pepper.
3. Roast.
   Roast for 25–30 minutes, turning once halfway through, until the squash is tender and lightly caramelized and the onions are softened and charred at the edges.
4. Make the whipped ricotta.
   While the vegetables roast, add ricotta, Greek yogurt, olive oil, lemon juice, lemon zest, salt, and pepper to a food processor. Blend until smooth and creamy. If you do not have a processor, whisk vigorously by hand until light and spreadable. Humanity has survived harder things.
5. Toast the pepitas.
   In a small dry skillet over medium heat, toast the pepitas for 2–3 minutes until fragrant. Remove and set aside.
6. Crisp the sage.
   In the same skillet, heat 1 teaspoon olive oil over medium heat. Add the sage leaves and cook for 20–30 seconds until crisp. Remove to a paper towel.
7. Assemble.
   Spread the whipped ricotta onto a serving plate or shallow bowl. Arrange the roasted squash and red onion on top.
8. Finish.
   Scatter over the toasted pepitas and crispy sage. Drizzle with a little olive oil and a touch of honey if using. Finish with extra thyme and black pepper.

---

MW&B Why This Fits

Real Food First:
This recipe uses squash, red onion, ricotta, Greek yogurt, sage, pepitas, olive oil, lemon, and herbs. Actual food, doing actual work.

Plants Lead the Plate:
Squash, onion, sage, lemon, and pepitas keep the dish plant-forward, colorful, and full of texture.

Healthy Fats:
Olive oil and pepitas add satisfying fats that support flavor and help make the dish more filling.

Balanced Comfort:
The whipped ricotta gives the dish a creamy, comforting element without turning it into a heavy cheese event with no adult supervision.

Fiber and Steady Energy:
Squash and onion provide fiber-rich carbohydrates, while the ricotta and yogurt help balance the plate with protein.

Flavor Is Compliance:
Caramelized squash, sweet onion, lemony ricotta, crispy sage, and crunchy pepitas make this deeply satisfying.

---

Nutritional Breakdown

Approximate per serving

• Calories: 255
• Protein: 9g
• Carbohydrates: 20g
• Fiber: 4g
• Total Fat: 16g
• Saturated Fat: 5g
• Sugar: 6g
• Added Sugar: 1g, if honey is used
• Sodium: 260mg

Nutrition will vary depending on the type of squash, the amount of ricotta used, and whether the honey drizzle turns into an emotional support pour.

---

Chef Mark’s Tip

Do not overcrowd the baking sheet. Give the squash and onions room so they roast and caramelize instead of steaming. Brown edges mean flavor. Steamed squash is fine, but roasted squash actually has something to say, “Like EAT ME”.

---

MW&B Serving Suggestion

Serve this as:

• A vegetable-forward starter
• A light lunch with a green salad
• A side dish with roasted chicken, salmon, or lentils
• The base of a grain bowl with quinoa or farro

For a more complete MW&B meal, pair it with grilled salmon or lentils and a simple arugula salad. That gives you protein, plants, healthy fats, fiber, and a plate that feels both nourishing and slightly more sophisticated than your average Wednesday.