Sheet Pan Pork Chops with Delicata Squash

Sheet Pan Pork Chops with Delicata Squash is a healthy well-rounded meal made all on one sheet pan. An easy spice rub coats juicy pork chops, sweet delicata squash, and smoky poblano pepper. Get it in the oven in 15 minutes for a nutritious and delicious dinner tonight.


  • 4 boneless pork chops (5-6 ounces each)
  • 1 delicata squash (13-14 ounces)
  • 1 poblano pepper
  • 2 tablespoons olive oil or avocado oil
  • 2 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon ground sage
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • Fresh cilantro (optional) for garnish
  • Toasted squash seeds (see Step 6, optional) for garnish


  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
  2. Cut the delicata squash in half lengthwise and use a spoon to scoop out the seeds; set the seeds aside in a small bowl. Cut the squash halves into ½-inch thick half-moon slices and place in a large bowl (you don’t need to peel the squash).
  3. Cut the poblano into rings or ½-inch wide strips (remove any seeds) and add pepper strips to the bowl with the squash.
  4. In a small bowl whisk together the oil, paprika, garlic powder, sage, salt, and pepper. Using your hands, rub half of the spice mixture over both sides of the pork chops (a little goes a long way). Pour the rest of the spice mixture over the squash and peppers; use your hands to work the spice mixture into the vegetables.
  5. Spread the pork chops and vegetables in an even layer on the sheet pan. Bake for 20 to 25 minutes or until the thickest part of the pork reaches 145 degrees on a meat thermometer.
  6. Meanwhile, rinse the reserved delicata squash seeds in a colander and remove any squash flesh from the seeds. When the seeds are clean, pat them dry on a kitchen towel and transfer to a bowl; toss with 1 tablespoon oil and ½ teaspoon salt. Spread seeds on a separate parchment-lined baking sheet. When the pork chops have 10 minutes left, add the sheet pan with squash seeds to the oven to toast (watch seeds closely as they can burn easily).
  7. To serve, divide pork chops, squash, and peppers among plates. Sprinkle squash with a pinch of salt and garnish with cilantro and the toasted delicata squash seeds.


If you can’t find delicata squash, you can use ½ of an acorn squash, seeds removed. Cut the squash half into ½-inch strips, and then cut each strip in half again.

If you want to skip the step of roasting the delicata squash seeds, you can also garnish with pepitas (raw pumpkin seeds), hazelnuts, almonds, or walnuts.

Created in partnership with The Real Food Dietitians.

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