Candy Corn at its Best!

butterfly Serves: 4

Written By Eydie Desser


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Halloween is all about candy.  Why not make the candy healthy!  Candy Corn is loved by all,  but how can we make it healthy? We did!  Delicata squash, orange flesh sweet potato and a russet potato form the 3 colored layers,  just like the store bought candy corn.  This is not only a magical trick to give your kids tons of nutrients, but also a super delicious treat!   Parents, you’ll love this too!


  • 1 medium size delicata squash 
  • 1 medium size orange flesh sweet potato 
  • 1 small organic russet potato
  • 2 teaspoons maple syrup
  • ⅛ teaspoon ground cinnamon


Cook the Squash & Potatoes:

Using a Microwave:

  1. Using a paring knife, poke shallow holes all over the delicata squash, sweet potato and russet potato. Each vegetable must be microwaved separately.
  2. Wrap each vegetable with a paper towel.
  3. Microwave each vegetable separately on high for 2-3 minutes.  Press with your fingers to see if it is soft, if not, turn over and cook for an additional 2-3 minutes or until cooked through, and when squeezed, gently, the vegetable is soft. If needed, continue to cook in 15-20 second intervals until  ready.
  4. Using a dry kitchen towel, remove the very hot, cooked squash and potatoes from the microwave and let cool to the touch (about 10 minutes or more).  They will be very hot, so be careful. 

Using the Oven: Preheat to 400℉ 

 (Note: the squash and potatoes can cook at the same time, but for different amounts of time depending on their size)

  1. For the delicata squash, place on a parchment lined sheet pan to bake. 
  2. For the potatoes:  slice ¼-inch off each end of the potatoes. No need to prick.  Place on the sheet pan with the squash.
  3. Check after 20 minutes for the squash using a paring knife to see if it’s soft.  Check the potatoes after 30 minutes.  Remove each item as they become soft all the way through, using the paring knife to be your guide.
Prepare the Layers:
  1. For the Delicata Squash:  Cut in half lengthwise.  Using a spoon, remove the seeds and scoop out the flesh into a small bowl.
  2. For the Sweet Potato:  Remove the peel and mash with a fork until very smooth. 
  3. Add  maple syrup and cinnamon and mix until combined.
  4. For the Russet Potato:  Remove the peel and mash with a fork until very smooth.
Make the Candy Corn:

You can make these any size you’d like.I make them large to serve as a side dish or tiny, like the ones you see in the picture.  It’s easy by forming them on the counter,  then transferring each section to the serving plate. Here are the measurements for the size you see in the picture:

  1. Start with 1 teaspoon mashed delicata squash and form the yellow base of the candy corn.
  2. Measure out 1 tablespoon sweet potato and form into a triangle shape.  Place on top of the yellow squash to create the candy corn triangular shape. Flatten the top just a bit.
  3. Next add 1/2 teaspoon of russet potato to form the triangular tip.  
  4. Using your fingers, smooth out the candy corn.  You can wet your fingers a bit to make the candy corn super smooth.
butterfly Cook's Notes:
  1. To make the candy corn into a nice size side dish, just triple the ingredients and make a large sized candy corn.  Lay it down or stand it up as a side dish and your friends will love this halloween treat.
  2. Wishing you a Happy Healthy Halloween

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