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    Home » Paleo Diet Foods

    Paleo Foods: Delicata Squash

    Last Modified: Jan 18, 2023 by Paleo Leaper · This post may contain affiliate links · Leave a Comment

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    Delicata Squash highlights
    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.

    Macronutrients 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.

    Macros in Context - Delicata Squash

    Buying it 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!

     

    Cooking with it Cook It

    [one_half]

    SNACK

    Slice the squash into ½-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.

    [/one_half]

    [one_half_last]

    SOUP

    Oven-roast the delicata squash, scoop out the flesh, then use as a base for a soup or puree.

    [/one_half_last]

    [one_half]

    FRIES

    Halve and chop the delicata into bite-sized fries, coat in olive oil, salt and pepper and roast in the oven.

    [/one_half]

    [one_half_last]

    STUFFED

    Halve the delicata squash, stuff with meat and vegetables and roast in the oven.

    [/one_half_last]

     

    Recipe ideas Recipe Ideas

    Creamy Chicken And Delicata Squash

    Creamy Chicken And Delicata Squash

    Roasted Delicata Squash

    Roasted Delicata Squash

     

    More Paleo Diet Foods

    • Paleo (And Keto!) Foods: Pili Nuts
    • Paleo Foods: Swiss Chard
    • Paleo Foods: Butternut Squash
    • Paleo Foods: Figs

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