How to Roast Delicata Squash

How to roast delicata squash – a photo tutorial showing an easy method for oven roasting squash, along with ideas for incorporating delicata squash into your meals.

Delicata squash is a type of winter squash that takes the form of a long cylinder shape, light in color with green and orange stripes and comes with a variety of health benefits.

High in dietary fiber for great digestion and blood sugar regulation, winter squashes like delicata are a smart choice when adding whole foods to your diet.

They are high in carotenoids, Vitamin A and Vitamin C, which support immune health. Not to mention, they are a great source of carbohydrates and taste delicious for balanced meals!

So, is delicata squash good for you? Based on its nutrient profile, the fact that it is low in calories and packs a nutritious punch, it is easy to say delicata squash is good for you.

For those following a low-carb diet, winter squash varieties are not advised depending on your total daily carb intake. 

Most grocery stores carry a variety of winter squashes, including delicata squash, spaghetti squash, acorn squash, kabocha squash, pumpkins, and of course, butternut squash. 

Do to its health benefits, attractive taste, and ease of preparation, delicata is often my favorite squash to cook in its whole form for a great side dish to any healthy dinner. 

Are you curious about delicata squash (or any other variety of winter squash for that matter), but are a bit timid to dive in? Never fear!

The process or preparing most varieties of winter squash is roughly the same across the board. Basically, if you’ve ever roasted one type (butternut squash, for instance), you’ve roasted them all! 

When stored in a dry place, an added benefit of winter squash is that it lasts for weeks, and sometimes months, ideal for winter storage.

And if you’ve never prepared winter squashes in your life, no worries! We’re talking all about how to roast delicata squash in this post.

First things first, let’s talk flavor.

What Does Delicata Squash Taste Like?

I find the flavor of delicata squash to be extremely pleasing! It is very sweet and buttery in flavor and is nice and creamy in texture.

Is delicata squash sweet? Yes! To me, it tastes even sweeter than acorn squash and butternut squash and has a similar sweetness to kabocha squash.

Ideal for enjoying as is or adding to various recipes, this simple delicata squash recipe is incredibly versatile. 

So let’s roast it!

How to Roast Delicata Squash:

Preheat the oven to 350 degrees F.

Place delicata squash on a cutting board and use a sharp knife to carefully cut the tips and tails off of the squash. 

Cut each squash in half lengthwise and scoop out the seeds and innerds with a metal spoon.

I find it’s easiest to get everything out when you scrape the spoon along the flesh. This helps release the delicata squash seeds and the fibers holding them in.

Drizzle squash with avocado oil (or olive oil or high-temperature cooking oil of choice) and use your hands to spread it all over the exposed flesh so that it is well-coated. Sprinkle the flesh with sea salt.

Place squash cut-side down on a large baking sheet. Bake 30 to 40 minutes, until squash is very soft when poked with a fork.

Once roasted, you can sprinkle cooked delicata squash with brown sugar or pure maple syrup and melted butter. A sprinkle of ground cinnamon and/or ground cardamom is amazing too! 

Serve squash with your favorite main entrée! 

This is a great method to use for cooking delicata squash in its whole form, but you can absolutely cook it after it has been chopped up as well.

Can I Chop Delicata Squash into Cubes or Slices Before Roasting It?

If you’re looking for cubed or sliced roasted delicata squash, no sweat! 

You can cook chopped squash with the skin still on or the skin peeled off. To peel the skin, simply use a quality vegetable peeler to carefully peel the skin off of the squash before chopping it into cubes or slices and roasting it.

Halve the squash, scrape out the insides, then cut each squash half into 1/2-inch thick slices. Drizzle the squash slices (or cubes) in olive oil or avocado oil and spread them into a single layer on a large baking sheet.

If you go this route, roast at 375 degrees F for 20 to 25 minutes, turning once after 15 minutes. Or, check out my Maple Cinnamon Roasted Delicata Squash.

So, what can I do with delicata squash? Here is the fun part, my friends! There are endless options for enjoying delicata squash. 

How to Eat Delicata Squash:

Once you have roasted (or steamed, pressure cooked, etc) delicata squash, you can use it in innumerable ways. Here are some ideas!

1. EAT IT AS IS: I enjoy delicata squash so much that I love consuming it fresh out of the oven alongside some animal protein and a side salad. I just sprinkle it with sea salt and use a spoon to scoop the flesh out of the peel. You can also drizzle it with pure maple syrup, sprinkle it with ground cinnamon, and/or add butter. It’s just so dang good!
2. ADD IT TO SOUP: You can make a creamy soup out of it by adding it to a blender with broth, onion, garlic, and coconut milk (or cream if you aren’t dairy-free) – just be sure to remove the outer peel first! If you’re looking for a recipe to go off of, you can follow my Sweet Potato Coconut Curry Soup recipe, using delicata squash instead of sweet potato. It can also be added to soup in its chopped form for those who like chunky soups instead of creamy soups.
3. ADD IT TO SALAD: Love adding roasted vegetables to your salads? ME TOO! If you add delicata squash to a salad, be sure you peel the squash before roasting it and chopping it into cubes for ease of consumption. Just have a look at my Roasted Butternut Squash Chicken Spinach Salad for example.
4. MAKE IT BOOZY: Many moons ago, I posted a recipe for Roasted Acorn Squash with Bourbon Butter and Honey. Just typing the words makes my mouth water! The bourbon seriously does magical tricks to the winter squash. You can apply the same concept here!
5. STUFF IT!: My favorite method of eating winter squash aside from just straight out of the oven with a spoon is stuffing it with a meat, rice, and/or vegetable medley. Check out my Stuffed Delicata Squash with Ground Beef , Ground Turkey Stuffed Delicata Squash, and my Taco-Stuffed Delicata Squash.
6. PANCAKES: You think I’m joking, but I’m not! Most types of winter squash work marvelously in baked treats and pancakes. Follow my recipe for Butternut Squash Pancakes or my Sweet Potato Rolled Oat Protein Pancakes using roasted and mashed squash.
7. PIE IT UP: If you enjoy pumpkin pies or even sweet potato casserole, there’s no reason why you can’t swap cooked delicata squash for pumpkin. Make my Grain-Free Pumpkin Pie Bars or my Sweet Potato Casserole with Streusel Topping.

And so much more!

Can I Eat Delicata Squash Skin?:

Yes! You can safely eat delicata squash skin as there is nothing toxic in it. 

In fact, all winter squash skin is edible, it’s just a matter of whether or not you like it. The edible skin can be a little challenging to chew and for some, the texture isn’t favorable.

Personally, I’m not a fan of the texture of the skin, so I choose not to eat it. Many people eat the skin simply because they like it, or because it is simply easier to eat the squash skin-on.

And that’s it!

The next time you’re looking for a healthy side dish for fall or winter during squash season, roast up a whole squash to enjoy with your meal!

Find it at the grocery store, farmer’s market, or grow them in your garden!

If you’re looking for more healthy side dish ideas, also try out these reader favorites.

More Healthy Side Dishes:

• How to Roast Spaghetti Squash  
• Healthy Green Bean Casserole  
• Crock Pot Healthy Sweet Potato Casserole  
• Creamy Cauliflower Casserole  
• Creamy Kabocha Squash Mash  
• Maple Bourbon Mashed Sweet Potatoes 

Let me know how you like to eat your delicata squash!

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