Roasted delicata squash (2024)

Roasted Delicata squash is great for a snack, as a side and also makes a satisfying carb swap for traditional holiday dishes like candied sweet potatoes.

Total carbs 10g, net carbs 8g

Delicata squash is a healthy choice for when you are in the mood for a warm, sweet carb dish. This recipe shows you how to roast delicata squash rings to bring out the best flavor and texture. You can also have fun making a Jenga tower with the rings 😆

My CSA, @mevoearth, harvests these cute little delicata squash in the Fall. I've never tried delicata squash before so I cut them into rings and roasted them with a little seasoning and they were so good. They remind me of sweet potato fries.

What does delicata squash taste like?

Once roasted you can enjoy delicata's sweet flesh with a smooth texture like sweet potatoes. The edible skin and seeds are also good to eat.

Ingredients you’ll need

Delicata squash

The nutritional analysis for this recipe is for 2 ½ cups of squash or ¾ cup per serving. Since delicata squash vary in weight and size, you'll either need two delicata squash that are one pound each, or one squash that weighs 2 pounds.

Olive oil for coating the seeds, skin and flesh of the squash to get them nice and crispy.

Salt, pepper and spices for seasoning.

Equipment you’ll need

a baking sheet and a sharp kitchen knife

How to slice delicata squash

1. Slice off the top and bottom.
2. Slice the squash crosswise into rings about ½ inch thick (about a thumbnail wide).
3. Use a spoon to scoop out the seeds and pulp. Set aside.

How to roast delicata squash seeds

The roasted seeds are a crisp and nourishing treat. They are easy to prepare.

1. Separate the seeds from the pulp and discard the pulp.
2. Toss with a bit of olive oil, salt and pepper. Add your favorite seasonings if you wish. Try cinnamon, or garlic powder, cumin, chili powder, sumac, and paprika.
3. Spread on an oiled baking sheet and toast in a 375°F oven for 20-30 minutes.

Make ahead

You can roast the squash ahead of time. Keep roasted squash in a covered container in the fridge until ready to eat.

Serving suggestions

• You can eat them hot from the oven. I love them this way. It's like eating sweet, dense home fries.
• You can stuff the rings with your favorite stuffing.
• You can crack an egg into the center and bake a few minutes longer to make a healthy version of eggs in a hole.

Frequently asked questions

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