Learn how to cook delicata squash. This sweet and mellow flavored winter squash is a great side dish, and perfect for topping salads or mixing with grain dishes.
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What is Delicata Squash
Delicata squash is a small, oblong squash that is pale or bright yellow, with green or orange stripes. It is also known as peanut squash, sweet potato squash, bohemian squash, and sweet dumpling squash.
They can be long and thin, or have a more rounded appearance. The skin is thin and delicate, giving this squash its name, and doesn’t need to be removed to cook or eat.
Delicata Squash Nutrition
Delicata is one of my favorite winter squashes. It’s easy to cut and prep, and cooks quickly. Throwing hot slices adds a comforting, sweet, and creamy flavor to winter meals.
It’s mostly carbohydrate, with little fat or protein. A one cup serving has 9 grams of carbs and 4 grams of fiber.
It’s high in a wide range of vitamins and minerals, including vitamins A, C, and B6, iron, potassium, and manganese. One of the most unique nutritional boasts is its Omega 3 fatty acids, with 1 cup providing 12% of the recommended daily value.
Another highly nutritious winter squash is spaghetti squash. Learn how to cook spaghetti squash here.
How to Cook Delicata Squash in the Oven
Step 1: Cut the delicata squash in half lengthwise. The squashes thin skin makes this easy. Use a spoon to scoop out the pith and the seeds.
Step 2: Slice the squash into half inch slices resembling half moons.
Step 3: Line a large baking tray with parchment or a silicone liner, and lay the squash out in a single layer. Drizzle or spray the squash with avocado oil. I prefer to use avocado oil over olive oil because of the higher smoke point and neutral flavor.
Step 4: Bake the squash in a 400ºF preheated oven for 25-30 minutes. I peak in after the squash has been baking 20 minutes, and then take it out when there is some browning on the squash. I try not to over bake delicata squash because it’s delicate nature means it will dry out faster than other squashes.
Delicata Squash Recipes
If you’re interested in trying delicata squash, but aren’t sure what to do with it, here are some ideas:
- As a side dish, seasoned simply with salt and pepper
- Added into salads. I like to add the hot squash to cold salads to make them more appealing in the winter.
- As a “base” to add sauces to. I like to use this squash as a replacement for rice or pasta. Layer on your favorite pasta sauce, toss in pesto, or even use under a curry.
Or, you can try one of these recipes!
- Holiday Spinach Salad with Delicata Squash and Hot Bacon Dressing
- The Best Delicata Squash Soup
- Autumn Harvest Salad
If you make this recipe, be sure to share it with me! Find me on Facebook or Instagram and be sure to tag #SunkissedKitchen @SunkissedKitch
Delicata Squash
Ingredients
- 2 delicata squash
- 1 tablespoon avocado oil
- sea salt to taste
- black pepper to taste
Instructions
- Preheat the oven to 400ºF. Line a baking tray with parchment or a silicon baking liner and set aside.
- Cut the squash in half lengthwise. Use a spoon to scoop out the seeds and pith. Cut the squash in 1/2 inch slices resembling half moons.
- Lay the squash out across the baking tray in a single layer. Drizzle or spray with avocado oil, and season with salt and pepper to taste.
- Bake the squash for 25-30 minutes. Check the squash after about 22-25 minutes and pull it out if the squash has started to brown, and is soft and creamy. Continue baking up to 30 minutes if it doesn't look quite done.
Video
Notes
- As a side dish, seasoned simply with salt and pepper
- Added into salads. I like to add the hot squash to cold salads to make them more appealing in the winter.
- As a “base” to add sauces to. I like to use this squash as a replacement for rice or pasta. Layer on your favorite pasta sauce, toss in pesto, or even use under a curry.
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