Roasted Delicata Squash – All Day I Dream About Meals

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This roasted delicata squash with parmesan and sage is a straightforward keto facet dish and excellent for the vacations. Easy to make and stuffed with nice taste!

A black bowl filled with Roasted Delicata Squash.

Have you ever ever tried delicata squash? It was new to me as of some years in the past however I shortly fell in love. And when you do this Roasted Delicata Squash recipe, I’m sure you’ll adore it too.

Winter squash is plentiful within the shops and farmer’s markets proper now, as it’s each fall. Delicata is an heirloom selection that seems to be making fairly a comeback lately.

And roasting it with garlic and parmesan brings out spectacular taste, and I like to serve it through the holidays. It’s an incredible facet dish together with mashed cauliflower and keto inexperienced bean casserole. And it’s actually wonderful with standing rib roast!

Roasted Delicata Squash on a sheet pan with a spatula lifting up several pieces.

Why this recipe is so superior

One profit to this beautiful striped squash is that the pores and skin is definitely edible. The truth is, that’s why it’s known as “delicata”, because the pores and skin is extra delicate than different winter squash. There’s no peeling required as a result of it turns into very tender when roasted. And the pores and skin has added fiber and vitamins. Bonus!

Most winter squash varieties are pretty excessive in carbohydrates. Butternut is available in at 16g per cup (uncooked, cubed), and acorn squash has 15g per cup. Spaghetti squash is among the lowest, with solely 7g per cup.

Delicata squash has someplace between 7g and 9g per cup (uncooked). It’s not the bottom carb vegetable on the market however you’ll be able to work it in when you’re conscious of serving sizes. For me, it’s a beautiful addition to my vacation desk.

And since you don’t must peel it, prepping and roasting this scrumptious vegetable is further straightforward. This delicata squash recipe takes half-hour, tops.

Reader Evaluations

I had solely had delicatAasquash with cinnamon and brown sugar earlier than. My household needed to have pizza evening so I assumed this may give me an analogous style. This recipe was sooo good my new favourite approach to eat delicata for certain!!! Thanks for an additional fantastic recipe, I like studying methods to eat meals 😋🤩– Becky

“I grew delicata squash and had an abundance of them. This recipe is simple and scrumptious.” — Patti

“That is glorious! The bottom sage is a good discover I by no means would’ve considered. I’ve made this now with delicata squash and butternut squash. Each are scrumptious.”– Pan

Elements you want

Top down image of ingredients needed for Roasted Delicata Squash.
  • Delicata squash: Select squash which are good and agency when squeezed, with no tender spots and no main blemishes.
  • Butter: I toss the squash with some melted higher earlier than roasting. You may also use further virgin olive oil.
  • Parmesan: For finest taste, use freshly grated parmesan, pecorino, romano or asiago cheese.
  • Seasonings: You need to use any seasonings you want, however I like sage, garlic powder, salt, and pepper.
  • Parsley: That is non-compulsory. I exploit just a little for garnish.

Step-by-step instructions

A collage of 4 images showing how to make Roasted Delicata Squash.

1. Use a big kitchen knife to slice the squash in half lengthwise. You’ll be shocked at how straightforward it’s with this thin-skinned squash. Then use a spoon to scoop out the seeds and the stringy components.

2. Lay the squash halves cut-side down on a slicing board and slice into ½ inch slices.

3. Place in a bowl and add the melted butter. Toss to coat after which sprinkle with ¼ cup of the Parmesan, the salt, pepper, garlic powder, and sage. Toss once more to coat.

4. Unfold the squash in a single layer on a baking sheet lined with parchment paper and bake at 400ºF for quarter-hour or till fork tender. Take away and sprinkle with the remaining Parmesan and parsely.

A gray plate with pork chops and Roasted Delicata Squash.

Knowledgeable suggestions

Select two smallish delicata or one medium-large. You need the whole weight to be about 1.5 lbs earlier than slicing them up and eradicating the seeds. The smaller ones are barely simpler to deal with.

Rinse the entire squash. Since you may be consuming the pores and skin, you wish to wash off any grime. I like to recommend selecting natural delicata as properly, so that you don’t have to fret about sprays and pesticides.

Sprinkle on any seasonings you want. I’ve performed chipotle earlier than, which is scrumptious. However finely grated, nearly powdered Parmesan makes a scrumptious crust on the squash as they bake. Phenomenal!

You may line your pan with parchment for simpler clear up. I love to do them proper on the pan, as they get extra browned that manner.

Air Fryer Technique: Sure, you can also make these in an air fryer too! I like them that manner but it surely’s powerful to suit all of them in without delay. If you wish to strive it, preheat your air fryer to 375ºF and prepare dinner for quarter-hour. Relying on what mannequin you may have, chances are you’ll wish to flip them as soon as throughout cooking.

A hand holding up a piece of Roasted Delicata Squash from an air fryer tray.

Often Requested Questions

Is delicata squash keto pleasant?

Delicata squash is comparatively new on the meals scene. The USDA database, my go-to for correct macros, has listings for a lot of different varieties, however nothing for delicata. It’s merely listed beneath “common winter squash, all varieties”.

For those who google it, you could find it has someplace between 7g and 9g per cup (uncooked). It will not be the bottom carb vegetable on the market, however it may be labored in when you so select. For me, it’s a beautiful addition to my vacation desk.

Are you able to eat the pores and skin of delicata squash?

In comparison with different squash varieties, the pores and skin of delicata squash may be very skinny. You do not want to peel it and the pores and skin is totally edible and suitable for eating. This makes it one of many best squashes to organize and roast!

What number of carbs are in roasted delicata squash?

This roasted delicata squash recipe has 7.9g of carbs and three.6g of fiber per serving. That involves 4.3g web carbs per serving.

Top down image of Roasted Delicata Squash in a large black bowl on a concrete table.

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A black bowl filled with Roasted Delicata Squash.

Roasted Delicata Squash

This roasted delicata squash with Parmesan and sage is a straightforward keto facet dish and excellent for the vacations. Easy to make and stuffed with nice taste.


Course: Facet Dish

Delicacies: American

Key phrase: delicata squash recipe, roasted delicata squash

Prep Time: 15 minutes

Prepare dinner Time: 15 minutes

Complete Time: 30 minutes

Servings: 8 servings

Energy: 87kcal


  • 2 smallish delicata squash (about 1.5 kilos complete)
  • 2 tablespoon butter, melted
  • 6 tablespoon grated Parmesan, divided (tremendous fantastic if potential)
  • ¾ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon floor sage
  • Chopped parsely for garnish


  • Preheat the oven to 400ºF and line a rimmed baking sheet with parchment paper.

  • Minimize every of the squash in half lengthwise and scrape out the seeds. Slice into half inch slices.

  • Place in a bowl and add the melted butter. Toss to coat after which sprinkle with ¼ cup of the Parmesan, the salt, pepper, garlic powder, and sage. Toss once more to coat.

  • Unfold the squash in a single layer on the ready baking sheet and bake quarter-hour or till fork tender. Take away and sprinkle with the remaining Parmesan and parsely.


Storage Info: Retailer the leftovers in an hermetic container within the fridge for as much as 5 days. 

Vitamin Information

Roasted Delicata Squash

Quantity Per Serving (1 serving = ⅛th of recipe)

Energy 87
Energy from Fats 36

% Each day Worth*

Fats 4g6%

Carbohydrates 7.9g3%

Fiber 3.6g14%

Protein 3.3g7%

* % Each day Values are primarily based on a 2000 calorie eating regimen.

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