This roasted delicata squash recipe is quick and easy to make with a spice mixture that tastes incredible. This delicious side dish for simple roasted delicata will quickly become one of your favorite things about the fall and winter season.
This post has been updated from the original which was published on November 20, 2014.
You won’t find an easier or tastier delicata squash recipe out there. Good thing my favorite way to enjoy delicata squash is roasted. Add some simple spices and we’re talking next level yum. Plus, I just love a cozy recipe that makes the house smell divine! Don’t you?
The best part is the skin of delicata squash is much softer than other winter squashes, making it easier to cut. The thinner skin is edible…so there’s no peeling necessary. I’m talking less prep work than other types of winter squash and tender flesh that will have you coming back for more of this roasted squash.
How to shop for and store Delicata Squash
- Season: Delicata squash is available from late summer through early winter and can be found in farmers markets as well as your local grocery store.
- Looks: Check the skin to be sure there are no soft spots, including at the stem. The thin skin should be firm and bright yellow with vertical forest green stripes or orange stripes. Avoid delicata squash that is light green, it was picked before it had enough time to ripen naturally.
- Weight: All winter squash should be heavy for its size, which is a sign there is plenty of water inside and it’s not already dried out or spoiled.
- It will stay good, uncut, stored in a cool, dry place for two months.
- Delicata squash is relatively low in calories and moderate when it comes to carbs. 60 calories and 18 carbs in a 1 cup serving. Winter squash fall somewhere in between starchy and non-starchy vegetables.
- High in fiber: helps regulate blood sugar, digestive health and reduces the risk of obesity and heart disease.
- Vitamin A: supports clear skin, eye health and and the immune system.
- Potassium: helps balance electrolytes supporting healthy blood pressure and heart rate.
- Vitamin C: beneficial to improve our body’s immunity and the health of skin.
- B Vitamins:help enhance energy levels.
- Vegan source of Omega 3 Fatty acids, which brings down inflammation.
Why you will love this recipe
- Easy side dish that uses pantry spices, olive oil and delicata squash. That’s it!
- No peeling required and the edible skin adds bonus fiber too.
- The natural sugars of the tender squash come out with roasting, so there’s no need for maple syrup to sweeten.
- Delicious spice blend for this roasted delicata squash makes this a healthy and addictive snack choice.
- It’s vegan and gluten-free…so everyone can enjoy it.
How to cut delicata squash
First cut a thin slice off both ends. A flat bottom will help help the squash stabilize the squash to halve lengthwise. Use a spoon to scoop out the seeds.
How to make this recipe
Preheat oven to 400 degrees. Line with unbleached parchment paper for easier clean up, but it’s not necessary.
Load the squash pieces into a medium sized bowl. Drizzle with olive oil, and sprinkle on the cumin, coriander, cinnamon, chili powder, white pepper and sea salt. Mix well. It’s easiest to evenly distribute the spices if you use your hands, otherwise use a large pair of tongs.
Spread spiced delicata squash on a large rimmed sheet pan in a single layer. Roast in preheated oven for 20-25 minutes, flipping midway through. The best way to tell that it’s done is the golden brown color and also the roasted squash will be tender when pierced with a fork.
Sprinkle with fresh herbs and serve warm.
Debra’s Pro Tips:
- Garnish roasted squash with fresh thyme, rosemary or chopped parsley.
- Toss pumpkin seeds in the same spice mixture and toss in for the last 10 minutes of roasting…the added crunch is fun and tasty.
- Use a large baking sheet to fit them in a single layer and they’ll get a bit crispy. If they’re too crowded they’ll steam rather than roast. Use two pans if needed.
- Totally acceptable to grab some straight from the pan to snack on…consider doubling the recipe.
Delicata Squash FAQs
Yes! The delicate skin gets even more tender when roasted making it delicious and easy to digest. The edible skin is loaded with fiber and a good source of Vitamin A.
Delicata squash has about 18g of carbs in a 1 cup serving. Compare that to 40g per serving in sweet potatoes….with a similar sweet and satisfying taste.
Delicata is similar to Acorn squash, since both have edible skins and take less time to roast than other winter squash. Butternut squash, sugar pumpkins or buttercup squash are also similar and often easier to find.
More winter squash recipes
Did you know commenting and rating recipes is one of the best ways to support your favorite food bloggers? If you made this recipe, please consider a five star rating below and leave a comment. Also, please share your photos on instagram by tagging me @dkhealthcoach and using the hashtag #debraklein
Roasted Delicata Squash Recipe
- 4 delicata squash
- 2 Tablespoons olive oil
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 2 teaspoons cinnamon
- 2 teaspoons chili powder
- 1 teaspoon white pepper
- ½ teaspoon sea salt
- Preheat oven to 400.
- Halve squash lengthwise and scoop out seeds.*
- Cut into ½” thick strips across the width of the squash to create sliver moon shapes.
- In a medium sized bowl, toss the oil and spices with the squash until evenly coated.
- Spread on large rimmed baking sheet. **
- Roast for 15 minutes. Flip and roast for another 10 minutes. Depending on how thick you’ve sliced the squash, it could be ready to flip in 10 minutes, so keep an eye on it.
- There is no need to peel the squash. The skins will soften while roasting and add to the nutritional value and the taste. Wash thoroughly before cutting.
- Arrange squash on a baking tray in a single layer if you want it to get crispy. You may need to use several baking trays to accomplish this. Otherwise, it will “steam” if it’s crowded. Either way, it will be delicious, it’s just good to decide in advance what you’re trying to achieve.
- Substitute acorn squash if delicata isn’t available. Use 2 medium sized acorns and follow the same directions.