Paleo Foods: Delicata Squash

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

Recipe Ideas

Creamy Chicken And Delicata Squash

Roasted Delicata Squash