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A bowl filled with delicata squash garnished with parsley.
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Delicata Squash

This tender and sweet winter squash is bursting with nutrition. It's easy to cut and prep, and cooks quickly. It's a delicious side dish on it's own and a great addition to meals and salads.
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Servings: 4 servings
Calories: 108kcal


  • 2 delicata squash
  • 1 tablespoon avocado oil
  • sea salt to taste
  • black pepper to taste


  • 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.



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.
My favorite salad has roasted delicata squash - it's perfect for the holiday season! Spinach Salad with Hot Bacon Dressing


Calories: 108kcal | Carbohydrates: 19g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 9mg | Potassium: 793mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3096IU | Vitamin C: 28mg | Calcium: 63mg | Iron: 1mg