Easy 30-Minute Roasted Delicata Squash
Once you learn how to roast delicata squash, you’ll never cook it any other way. You only need 30 minutes and 4 ingredients to make this recipe, and the result is this slightly caramelized, crisp on the outside, soft on the inside roasted delicata squash. Add it to salads, serve it as a side dish, or snack on it with a dip!
Delicata squash is one of my favourite colder weather foods. It’s a winter squash known for its delicate, edible skin and the delicious way that it caramelizes when cooked.
It’s easy to prepare (you don’t even have to peel it) and I love enjoying it as a healthy side dish, or throwing it in to nourishing salads – like this hearty Autumn Kale Salad with Maple Vinaigrette.
You just need some squash, olive oil, salt and pepper to make this roasted delicata squash recipe. Sounds simple, but the result is oh so delicious.
What is Delicata Squash?
Delicata squash is by far my favourite variety of winter squash.
Delicata squash is a winter squash with an oval, oblong shape. Its outer skin has a pale yellow colour with green and/or orange stripes. Inside, its flesh is orange in colour and sweet in flavour. It caramelizes beautifully in the oven and pairs well with a variety of flavour profiles.
It is known for its delicate, edible skin. That’s right, no peeling required! Other names for it are sweet potato squash, Bohemian squash, and peanut squash.
Health and Nutrition Benefits:
As a Registered Dietitian, I think squash is such an underrated and nutritious food!
Delicata squash is high in fibre (especially if you eat the skin!) which most North Americans don’t get enough of. Fibre is important because it helps to keep you fuller for longer, can regulate digestion and keep you regular, lower cholesterol, and even stabilize blood sugar levels.
In addition to dietary fibre, delicata squash is also rich in potassium, which is important for blood pressure regulation. 1 cup of delicata squash offers 500mg of potassium.
Lastly, its a good source of vitamin C, which is important for immune and tissue health.
How to Cook Delicata Squash:
Before we learn how to cook delicata squash in the oven, we need to wash it, cut it, and season it!
How to Cut Delicata Squash:
Start by rinsing the squash with water to remove and dirt or bacteria, then pat it dry.
Using a large, sharp knife, cut off both ends of the squash. Then, cut the squash in half lengthwise.
Once in halves, use a spoon or a fork to scrape out the seeds and strings from the inside. After this, place the squash flat on the cutting board rind side up and slice 1/4-1/2 inch slices. Easy peasy!
How to Bake Delicata Squash:
Bake the squash in the oven at 400F for 15 minutes before flipping and placing back in the oven to bake for another 10-15 minutes, until both sides are browned and slightly caramelized.
What to Serve with Roasted Delicata Squash:
If you’re wondering how to eat delicata squash, here are some ideas:
Roasted delicata squash makes a great addition to a balanced meal! Serve it as a side dish paired with your favourite protein and some non-starchy vegetables. For aesthetics, I like to garnish it with chopped fresh herbs and a little feta or goat cheese.
I love tossing this roasted squash into salads as its a satisfying source of complex carbohydrates and fiber to keep you full. I use this recipe in my Autumn Kale Salad and my Roasted Delicata Squash Salad recipe.
Alternatively, you can snack on roasted delicata squash on it’s own! I love dipping it in hummus for a tasty and healthy snack.
Storage & Substitution Suggestions:
You can store leftovers in an airtight container the fridge up to 5 days.
I use olive oil for roasting the squash in this recipe, but you can really use any cooking oil you like (e.g. avocado oil, canola oil, coconut oil, etc.).
For seasoning, I like to keep it simple with salt and pepper. If you want to mix things up, try adding some cinnamon before roasting! For a savoury option, garlic powder and parmesan cheese would be delicious.
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If you want more hearty winter squash recipes, you have to try this Vegetarian Stuffed Acorn Squash, or my Fall Quinoa Salad with Kale & Butternut Squash.
Easy 30-Minute Roasted Delicata Squash
Ingredients
- 2 medium delicata squash
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp black pepper
Equipment
Instructions
- Preheat oven to 400F and line a baking sheet with parchment paper.
- Rinse the squash with water then pat dry. Using a sharp knife, cut off the ends of each squash, then cut each in half lengthwise. Using a spoon, scrape out all of the seeds and stringy bits inside the squash halves.
- Place each half rind side up on a cutting board ands cut the squash into 1/4 to 1/2 inch slices.
- In a large bowl, toss delicata squash slices with olive oil, salt and pepper.
- Arrange on the prepared baking sheet and transfer to the preheated oven for 15 minutes.
- After 15 minutes, remove the baking sheet and flip over the squash slices. Bake again for 10-15 minutes, until each side is golden brown and slightly caramelized.
