The gourds are delicious indeed, but they are covered in a thick, hard skin that can be hard to shell (butternut squash), OR you have to scoop out the flesh, and I always burn my hands because I can’t wait for it to cool properly (spaghetti squash).
Enter the somewhat-unknown but delicious delicata squash. Have you tried it? It’s a relatively small, striped hard winter squash.
I have big news: You can eat the skin! Technically you can eat the skin on any squash, but I find it tough, and the skin overpowers the tender squash. Not so much with delicata: the skin is thinner and more mild, and the flesh is creamy, a little sweet, and the squash gets delightfully caramelized while roasting.
You just slice lengthwise, scoop out the seeds, slice in half-moon shaped strips, roast (and only for 15 minutes) and eat. That’s it! It’s got a tender, mild flavor, only 40 calories per cup, and packs a whooping 4 grams of fiber. It’s high in cancer-fighting antioxidants like vitamins A & C.
It’s great with olive oil, rosemary and sea salt or butter and cinnamon. It goes well with milder meats like pork tenderloin or roast chicken, or if you eat grains, it’s good with wild rice and dried cranberries. Very fast & easy to prepare, and one of the more delicious winter squashes, in my opinion.
Oven Roasted Delicata Squash Recipe
2-3 delicata squash
2 tbsp Olive Oil, melted butter, or duck fat (butter yields the best flavor, bringing out the sweet and nutty notes of the squash)
Sea Salt, to taste
Wash the squash well, as you’ll be eating the skin (if you wish). Preheat oven to 425, and arrange rack low in the oven.
Slice the squash lengthwise, then scoop out the seeds. Slice in 1/2″ thick half moons.
Toss with your choice of fat and sea salt, then spread single layer on a baking sheet. You could also sprinkle with herbs like fresh thyme or chopped rosemary. Bake for about 10 minutes, then flip and bake an additional 8-10 minutes. When they’re slightly browned and tender, they’re done.
Cute little delicious roasted half moons!
I’ve also used my spiral vegetable slicer to make delicata squash noodles, then pan fried the squash noodles in butter and sprinkled with cinnamon. Seriously delicious.
Have you tried delicata squash? How do you enjoy it?
Frequently Asked Questions
What makes delicata squash easier to prepare than other winter squash?
Delicata squash is easier to prepare because its thin skin is edible and does not require peeling. You only need to slice it lengthwise, remove the seeds, and roast. It cooks faster than denser squash varieties and requires less effort and heavy cutting.
Can you really eat the skin of delicata squash?
Yes, the skin of delicata squash becomes tender and mild after roasting. Once washed thoroughly, it can be cooked and eaten along with the flesh. The softened skin adds texture without overpowering the naturally sweet and creamy interior.
How long does delicata squash take to roast?
Delicata squash roasts quickly at high heat. At 425 degrees Fahrenheit, it typically needs 18 to 20 minutes total. Roast for about 10 minutes, flip the slices, then cook another 8 to 10 minutes until tender with lightly caramelized edges.
What are the health benefits of delicata squash?
Delicata squash is low in calories and rich in fiber, offering about 4 grams per cup. It provides vitamins A and C, which support immune function and antioxidant protection. Its nutrient density makes it a nourishing and balanced seasonal vegetable.
What seasonings pair well with roasted delicata squash?
Olive oil, sea salt, and fresh rosemary highlight its natural sweetness. Butter and cinnamon enhance its warm, nutty flavor. Fresh thyme or cracked black pepper also work well, creating either a savory or lightly sweet roasted side dish.
What meals does delicata squash go well with?
Delicata squash pairs well with roast chicken, pork tenderloin, and turkey. It also complements wild rice, quinoa, or seasonal grain free dishes. Its mild sweetness balances savory proteins and makes it a versatile autumn or winter side.
Can delicata squash be used in ways other than roasting slices?
Yes, delicata squash can be spiralized into noodles and lightly sautéed in butter or olive oil. It can also be cubed and added to salads or grain free bowls. Its tender texture makes it adaptable for both simple and creative preparations.
Welcome to my site! I am a holistic nutrition consultant based in California, though I work with clients all over the world. I love houseplants, dogs, snow sports, and music that doesn't suck.
