Delicata squash are considered a winter squash because they ripen in the late summer and fall seasons. However, unlike other winter squash, like an acorn and spaghetti squash, the skin of a delicata squash is easily sliced. The skin is edible after roasting or baking, so peeling is not required!
Delicata squash have a slightly sweet and nutty flavor, and a soft, creamy texture. They are also fairy low in carbohydrate — a 1 cup serving has around 10 grams of carbohydrate.
A popular Paleo, snack-friendly way to eat delicata squash is to create “fries” from delicata squash by halving and chopping into bite-sized pieces, coating with olive oil, salt and pepper, then roasting in the oven at 400 degrees for 20-30 minutes.
Macros in Context
Here’s how a serving of 1 cup of delicata squash stacks up in the context of a typical Paleo meal:
Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.
Orange dots show how 1 cup of delicata squash fits into the typical nutrient profile of a Paleo meal.
Buy It
- PURCHASE: Select a delicata squash that is firm and does not have any soft spots or wrinkled skin. A ripe delicata will be pale yellow in color with green stripes.
- SEASON: Delicata are best found in late summer and early fall.
- SKIN: Unlike other winter squash like butternut and spaghetti squash, delicata squash has a soft skin and are easily sliced with a knife. After roasting, the skin is soft enough to eat. No peeling required!
Cook It
SNACK
Slice the squash into 1/2-inch rounds and scoops out the seeds. Coat in olive oil, cinnamon and nutmeg and bake for about 30 minutes at 400 degrees, flipping halfway. Serve as a side or top a salad.
SOUP
Oven-roast the delicata squash, scoop out the flesh, then use as a base for a soup or puree.
FRIES
Halve and chop the delicata into bite-sized fries, coat in olive oil, salt and pepper and roast in the oven.
STUFFED
Halve the delicata squash, stuff with meat and vegetables and roast in the oven.
Recipe Ideas
Creamy Chicken And Delicata Squash
Roasted Delicata Squash
