Something magic happens when you combine maple syrup, soy sauce, balsamic vinegar, and toasted sesame oil. The dynamite flavor combo in this Maple Sesame Winter Squash works beautifully with any winter squash (butternut, honeynut, delicata) or with pumpkin.

Don’t want to wrestle with chopping a hard winter squash? Use a 20 oz. package of pre-cut butternut squash and reduce the cooking time in Step 1 to 20–25 minutes.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at

Time: 45 minutes
Serves: 4


  • 2 small acorn squash, seeded and cut into 8 wedges each
  • 2 Tbs. sunflower oil (or other neutral oil like grapeseed, safflower, or peanut)
  • 1 Tbs. maple syrup
  • 1 Tbs. reduced-sodium soy sauce
  • 2 tsp. balsamic vinegar
  • 1 tsp. toasted sesame oil
  • 2 Tbs. sesame seeds


  1. Preheat the oven to 450°F. On a large lined, rimmed sheet pan, toss the squash with the sunflower oil. Arrange in a single layer with one of the cut sides down. Roast on the lowest rack until tender, 25–30 minutes.
  2. In a small bowl, mix together the maple syrup, soy sauce, balsamic vinegar, and toasted sesame oil.
  3. Remove the squash from the oven and flip each piece over. Spoon the syrup mixture over each piece of squash. Sprinkle with the sesame seeds. Return to the oven and broil until the seeds start to brown, 1–3 minutes.

Nutrition Information

Per serving (4 wedges):

  • Calories: 170
  • Total fat: 11 g
  • Sat fat: 1 g
  • Carbs: 19 g
  • Fiber: 3 g
  • Total sugar: 7 g
  • Added sugar: 3 g
  • Protein: 3 g
  • Sodium: 150 mg

Photo: Kate Sherwood/CSPI.