How to Roast Delicata Squash

Name: Roasted Delicata Squash
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 2 pounds delicata squash ((2 medium squash)); 1 tablespoon olive oil; 2 tablespoons brown sugar; 1/2 tablespoon pure maple syrup ((or sub brown sugar)); 1 teaspoon balsamic vinegar; 1/2 tsp EACH salt, ground cinnamon; 1/4 teaspoon pepper; 1/8 tsp EACH paprika, garlic powder, dried thyme ((or sub rosemary for thyme)); Pinch cayenne pepper ((optional for heat))

Delicata squash will be your new favorite EASY fall/winter vegetable! This roasted delicata squash recipe is sweet, nutty, velvety, with buttery caramelized flavor that’s delicious plain or fabulous on salads! The squash is a breeze to prepare with a manageable size, edible skin (no need to peel!), and super easy-to-slice.

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up close of delicata squash showing how to slice it for roasting

What is Delicata Squash?

Delicata squash, scientifically known as Cucurbita pepo, is a winter squash that is relatively smaller compared to other winter squash varieties. It is prized for its convenience in cooking due to its thin, tender skin that doesn’t need to be peeled. Delicata squash is often roasted, sautéed, or stuffed, making it a popular choice.

What does Delicata Squash taste like?

Delicata squash is nicknamed the “sweet potato squash.” It boasts a sweet and nutty flavor with a creamy texture that becomes increasingly rich and nutty once caramelized in the oven. The skin is also edible, adding a subtle, sublime crispness to contrast the velvety interior.

What does delicata squash look like?

Delicata squash has an oblong, cylindrical shape, typically 2-3 inches wide and 6 to 9 inches long. It has a pale yellow or cream-colored skin marked by green or orange stripes and distinctive ridges. The flesh is golden-orange.

top view of 5 delicata squash showing what delicata squash look like

Why you’ll love Roasting Delicate Squash

NO PEELING! Delicata squash boasts thin, edible skin, making it a breeze to prep.
QUICK & EASY. Delicata squash is quick to slice (instead of peeling and cubing), and roasts in under 30 minutes!
CARAMELIZED. Roasting delicata squash intensifies its natural sweetness and brings out a rich, nutty, buttery, caramelized depth of flavor.
NUTRITIOUS. Delicata squash is rich in vitamins A and C, high in dietary fiber, and low in calories, promoting eye health, immune function, and supporting overall well-being.
MULTIPLE FLAVOR OPTIONS. I’ve included several flavor combinations under “variations” – or make your own!
VERSATILE. Serve roasted delicata squash as a side, or add it to salads, grain bowls, soups, tacos, enchiladas, soups, salads etc.

showing how to cook delicata squash by roasting on a pan

Delicata Squash Recipe ingredients

· All you need is a handful of ingredients to make fabulous roast delicata squash. Let’s take a closer look (full measurements in the recipe card at the bottom of the post):

Delicata squash: The star of the show! You’ll need roughly two pounds – but a little more or a little less is fine. Two pounds should be 2-3 medium squash.
Olive oil: Use extra virgin olive oil for more flavor. You may also use any of your favorite baking oils such as avocado oil or grape seed oil. You can also swap 1 tablespoon oil for melted butter.
Brown sugar: Use light or dark brown sugar depending on how molasses forward you would like your recipe.
Maple syrup: Use pure maple syrup for the best flavor, or swap with honey or more brown sugar.
Balsamic vinegar: This balances the sweetness with a little tanginess. Use more or less as desired.
Seasonings: The possibilities are endless but the combination of ground cinnamon, paprika, garlic powder, pepper and pinches of cayenne and thyme is magical.

Where to buy Delicata Squash

Delicata squash is commonly available in well-stocked grocery stores, supermarkets, and farmers’ markets, during the fall and winter seasons. You can find it in the produce section alongside other winter squash varieties. If you don’t see a section dedicated to delicata squash, it is often in a large bin with other gourds.

Online grocery platforms and local farm-to-door services may also offer the convenience of purchasing delicata squash from the comfort of your home.

showing how to serve delicata squash by adding to a salad

Roasting Delicata Squash variations

Follow the roasting technique in the recipe card, but experiment with different flavor combinations to suit your taste preferences and complement various meals. Here are a few ideas for roasting delicata squash (for all variations, still season with salt and pepper as desired):

Garlic Parmesan Roasted Delicata Squash: Coat delicata squash with olive oil, minced garlic, grated Parmesan cheese, and Italian herbs for a savory and cheesy roasted delight.
Honey Dijon Roasted Delicata Squash: Mix delicata squash with a glaze of honey, Dijon mustard, and a touch of balsamic vinegar for a sweet and tangy roasted dish.
Maple Cinnamon Roasted Delicata Squash: Toss delicata squash with maple syrup, cinnamon, and a pinch of nutmeg before roasting for a sweet and warmly spiced flavor.
Curry Roasted Delicata Squash: Combine delicata squash with a curry powder, lime zest, and a drizzle of olive oil for a zesty and exotic roasted flavor.
Soy Ginger Roasted Delicata Squash: Toss delicata squash in a mixture of soy sauce, fresh ginger, and sesame oil before roasting for an Asian-inspired umami flavor.
Balsamic Rosemary Roasted Delicata Squash: Roast delicata squash with balsamic vinegar, fresh rosemary, and a touch of garlic for a savory and herbaceous profile.
Harissa Roasted Delicata Squash: Spice things up by coating delicata squash with harissa, olive oil, and a sprinkle of cumin for a bold and fiery roasted flavor.
Coconut Curry Roasted Delicata Squash: Combine delicata squash with a coconut milk and curry paste mixture for a tropical and aromatic roasted dish.
Chili Lime Roasted Delicata Squash: Toss delicata squash with chili powder, lime juice, and a hint of cayenne for a tangy and mildly spicy roasted flavor.

How to Roast Delicata Squash

Roasting delicata squash is one of the easiest vegetables you can roast because prep time is so quick! You’ll cut each squash into half-moons, toss with olive oil and seasonings, spread into an even layer and roast – that’s it! Let’s take a closer look with a step-by-step photo tutorial (full recipe in the printable recipe card at the bottom of the post):

How to cut Delicata Squash

Step 1: Trim ends and halve. Lay the delicata squash flat on a cutting board. Trim off the stem end and the top end. To slice the squash in half lengthwise, I find it easiest to stand it straight up on the cutting board, then slice top to bottom.

showing how to make delicata squash recipe by trimming both of the ends off

Step 2: Remove seeds. Scrape out the seeds and any stringy strands. I use a tablespoon for this but a regular spoon will work as well.

showing how to make delicata squash recipe by cutting in half lengthwise, then scooping out the seeds

Step 3: Make half moons. Place squash cut side down on a cutting board. Cut slices ¾-inch thick.

a collage showing how to make delicata squash recipe by slicing squash into 3/4-inch half moons

How to cook Delicata Squash

Step 4: Glaze squash. Whisk the olive oil, brown sugar, maple syrup, balsamic and spices together in a large bowl (large enough to fit squash). Add sliced half rings of squash and gently stir to evenly coat.

Step 5: Lay flat. Line a baking sheet with parchment paper for easy cleanup. Add the squash slices to prepared baking sheet in a single layer without touching.

showing how to cook delicata squash by lining the half moons in a single layer on a baking sheet

Step 6: Roast. Bake for 15 minutes, flip over, and bake an additional 10-20 minutes depending on desired tenderness/caramelization.

showing how to roast delicata squash on a pan until golden, tender and caramelized

How long to roast Delicata Squash

Depending on the thickness and size of the squash pieces and your desired level of doneness, roast them for approximately 25-35 minutes, rotating halfway through. Check for tenderness by inserting a fork or knife into the squash pieces; they should be easily pierced when done. Keep in mind that smaller or larger pieces may require slight adjustments in cooking time.

TIPS FOR Roasting Delicata Squash

Follow these tips for perfectly roasted delicata squash every time!

Choose Fresh Squash: Select delicata squash with firm, unblemished skin for optimal freshness.
Edible Skin: Embrace the thin and tender skin of delicata squash; there’s no need to peel it before roasting!
Uniform Slices: Cut the squash into uniform slices/half-moons to ensure even roasting.
Roast in an Even Layer. Don’t be tempted to overlap the squash slices to squeeze more in. The semi-circles needs to be spread in an even layer so their surfaces are touching the hot pan in order to caramelize. If you are scaling up the recipe, you will need to bake the delicata squash on two baking sheets.
Flip During Cooking: Halfway through the roasting time, flip the squash pieces for even caramelization.
Check for Doneness: Test for doneness by inserting a fork or knife into the squash. They should be tender and easily pierced.
Serve Promptly: Serve the roasted delicata squash promptly to enjoy them at their best, with a perfect balance of crispness and tenderness.
Experiment with Flavors: Get creative with seasonings such as curry, cumin, paprika, etc. See the variations section earlier in the post.

What to serve with this Delicata Squash Recipe

This delicata squash recipe is a delicious side to SO many meals! It pairs well with everything from beef to chicken to pork. Here are a few ideas:

Holiday mains! Beef tenderloin, roast turkey, roast turkey breast, glazed ham, honey baked ham, baked ham with cider maple glaze, etc.
Beef: Honey balsamic beef, London broil, marinated flank steak, bacon wrapped filet mignon, beef brisket, spice rubbed steaks, beef tips, etc.
Pork: Baked pork tenderloin (one of the most popular recipes on my site!), balsamic pork tenderloin, crockpot pork loin, Cajun pork tenderloin and blackberry hoisin pork tenderloin.
Chicken: Honey Dijon chicken, French onion chicken, lemon pepper chicken, balsamic chicken, oven fried chicken, chicken cordon bleu and so much more!

showing how to use delicata squashy by adding to greens and tossing with nuts and seeds

prep ahead delicata squash recipe

To prep delicata squash ahead of time, wash and dry the squash, then slice into half-moons. Store the sliced squash in an airtight container in the refrigerator for up to 2 days. Whisk the glaze ingredients together and store in a separate airtight container in the refrigerator. Bring to room temperature (or microwave for 20 seconds or so) before using.

How to store Roasted Delicata Squash

Let roasted delicata squash cool completely before transferring to an airtight container. Refrigerate for up to 3-4 days.

How to freeze Delicata Squash

Place roasted, cooled slices on a baking sheet in a single layer and flash-freeze for 1-2 hours, until solid. Transfer the half-moons to a freezer-safe, airtight container or zip-top bag, removing as much air as possible before sealing. Label the container with the date and store in the freezer for up to 3-4 months.

This method helps maintain the individual pieces’ integrity, allowing you to easily retrieve and use the desired quantity without thawing the entire batch.

How to reheat roast delicata squash

Oven Method: Spread the frozen or thawed delicata half moons on a baking sheet in a single layer Bake at 375 degrees F for
10-15 minutes or until thoroughly warmed, flipping halfway through.

Microwave Method (for Thawed Squash):
Place the thawed delicata half moons in a microwave-safe dish.
Heat on medium power in 30-second intervals, until the desired temperature is reached.

Delicata Squash Roasted FAQs

How many calories in Delicata Squash?

The calories in delicata squash will vary based on preparation, but on average, a one-cup serving of cooked delicata squash contains approximately 40-60 calories. This estimate is based on roasting the squash without additional fats or oils. If you add ingredients like oil, butter, or sweeteners during cooking, the calorie count will increase. For precise nutritional information, check out myfitnesspal.com.

How many carbs in Delicata Squash?

The carbohydrate content for a one-cup serving of cooked delicata squash contains approximately 8-12 grams of carbohydrates without additional sweeteners. As with any food, the exact carbohydrate content may depend on factors such as size and cooking method.

When is Delicata Squash in season?

Delicata squash is in season during the fall months. It is considered a winter squash and is usually harvested from late summer to early fall. The peak season for delicata squash is from September to November. However, the exact timing can vary based on factors such as the region, local climate, and farming practices. Look for this flavorful squash in farmers’ markets, grocery stores, and supermarkets during its seasonal peak for the freshest and most abundant supply.

When to harvest Delicata Squash

Delicata squash is usually ready for harvest when it reaches its mature size and develops a firm, solid feel. The skin should have a creamy color with distinct green or orange stripes. Additionally, the stem connecting the squash to the vine should be dry and the skin hard enough that you can’t easily puncture it with your fingernail. Harvest delicata squash before the first frost, as exposure to frost can damage the quality.

Typically, the harvesting time for delicata squash falls between 75 to 100 days after planting, depending on the specific variety and growing conditions. It’s advisable to check the individual recommendations for the variety you are growing and monitor the squash regularly as it approaches maturity.

Do you eat the skin of delicata squash?

Yes, you can eat the skin of delicata squash. Unlike some other winter squash varieties, delicata squash has a thin and tender skin that is entirely edible when cooked. Roasting, baking, or sautéing delicata squash with the skin on not only simplifies the cooking process but also adds a pleasant texture and flavor.

How can you tell if a delicata squash is ripe?

To determine if a delicata squash is ripe and ready for harvest, consider the following indicators:

1. Color: Look for a creamy color with distinct green or orange stripes. Delicata squash should have a vibrant, well-defined pattern on its skin when it’s ripe.
2. Firmness: Gently press the squash with your finger. A ripe delicata squash should feel firm and have a solid texture. Avoid squash with soft spots or areas that give excessively when pressed.
3. Skin Toughness: The skin of a ripe delicata squash becomes hard and resistant to puncturing. Try to press your fingernail into the skin; if it resists, the squash is likely ripe.
4. Stem Condition: Check the stem where the squash connects to the vine. A dried and brown stem is a sign of maturity. If the stem is green and fresh, the squash may not be fully ripe.
5. Size: Delicata squash is typically harvested when it reaches its mature size. While specific sizes can vary between varieties, a ripe delicata squash generally has a size consistent with its mature characteristics.

Why is delicata squash hard to find?

While delicata squash is becoming more popular and widely available, it might still be less common than some other squash varieties for a few reasons:

1. Growing Conditions: Delicata squash has specific growing conditions and may not be as adaptable to a wide range of climates as more common squash varieties. It might be more regionally produced.
2. Harvest Season: Delicata squash has a specific harvest season, typically in the fall. Outside of this season, it might be less visible in grocery stores.
3. Shelf Life: Compared to some other winter squash varieties, delicata squash has a shorter shelf life, and its skin is thinner, making it more perishable. This can impact its availability throughout the year.
4. Culinary Trends: As culinary trends evolve, certain ingredients gain or lose popularity. Delicata squash has been gaining recognition in recent years, but it might not have been as commonly used in the past.

Despite these factors, the increasing interest in diverse and unique vegetables, as well as the growing popularity of delicata squash in various cuisines, has contributed to its wider availability in many grocery stores and markets.

What’s The Best Temperature for Roasting Delicata Squash?

The best temperature for roasting delicata squash is around 400°F (200°C). Roasting at this temperature allows the squash to caramelize, developing a delicious flavor and a tender texture.

up close of delicata squash showing how caramelized it gets by roasting

Looking for more Roasted Vegetable Recipes?

Roasted Broccoli
Roasted Cauliflower
Roasted Butternut Squash
Roasted Brussels Sprouts
Roasted Asparagus
Roasted Cajun Potatoes
Roasted Root Vegetables
Roasted Potatoes
Roasted Carrots

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Total Time: 40

Prep Time: 15

Cook Time: 25

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Ingredients

2 pounds delicata squash (2 medium squash)
1 tablespoon olive oil
2 tablespoons brown sugar
1/2 tablespoon pure maple syrup (or sub brown sugar)
1 teaspoon balsamic vinegar
1/2 tsp EACH salt, ground cinnamon
1/4 teaspoon pepper
1/8 tsp EACH paprika, garlic powder, dried thyme (or sub rosemary for thyme)
Pinch cayenne pepper (optional for heat)

Instructions

Prep: Preheat oven to 400°F. Line a baking sheet (13×18) with parchment paper for easy cleanup.
Wash and trim: Wash and dry the outside of the squash. Trim off both ends.
Halve and remove seeds: To slice the squash in half lengthwise, I find it easiest to stand it straight up on the cutting board, then slice top to bottom. Scrape out the seeds.
Make rings: Place squash cut side down on a cutting board. Cut slices ¾-inch thick.
Glaze squash: Whisk all of the remaining ingredients together in a large bowl (large enough to fit squash). Taste and adjust as desired – make it sweeter with additional sugar/syrup or tangier with additional balsamic. Add sliced half rings and gently stir to evenly coat.
Roast: Add the squash slices to prepared baking sheet in a single layer without touching (reserve any remaining glaze). Bake for 15 minutes, then brush the tops of the squash with remaining glaze. Flip over, and bake an additional 15-20 minutes depending on desired tenderness/caramelization.

Notes

Storage: Let roasted delicata squash cool completely before transferring to an airtight container. Refrigerate for up to 3-4 days.
To freeze: Place roasted, cooled slices on a baking sheet in a single layer and flash-freeze for 1-2 hours, until solid. Transfer the half-moons to a freezer-safe, airtight container or zip-top bag, removing as much air as possible before sealing. Label the container with the date and store in the freezer for up to 3-4 months.
To reheat in the oven: Spread the frozen or thawed delicata half moons on a baking sheet in a single layer Bake at 375 degrees F for 10-15 minutes or until thoroughly warmed, flipping halfway through.