• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
We Count Carbs logo
  • RECIPES
  • SUBSCRIBE
  • ABOUT
  • CONTACT
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • RECIPES
  • SUBSCRIBE
  • ABOUT
  • CONTACT
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
×
Home » Under 15 grams carbs » Roasted delicata squash

Roasted delicata squash

By Sachi | Published Jul 20, 2021 | Updated Jan 16, 2022 | Leave a comment!

Jump to Recipe·Print Recipe

Roasted Delicata squash is great for a snack, as a side and also makes a satisfying carb swap for traditional holiday dishes like candied sweet potatoes.

Total carbs 10g, net carbs 8g

Roasted Delicata squash is great for a snack, as a side and also makes a satisfying carb swap for traditional holiday dishes like candied sweet potatoes.
Beautiful roasted delicata squash rings in a stack

Delicata squash is a healthy choice for when you are in the mood for a warm, sweet carb dish. This recipe shows you how to roast delicata squash rings to bring out the best flavor and texture. You can also have fun making a Jenga tower with the rings 😆

My CSA, @mevoearth, harvests these cute little delicata squash in the Fall. I've never tried delicata squash before so I cut them into rings and roasted them with a little seasoning and they were so good. They remind me of sweet potato fries.

What does delicata squash taste like?

Once roasted you can enjoy delicata's sweet flesh with a smooth texture like sweet potatoes. The edible skin and seeds are also good to eat.

Ingredients you’ll need

Delicata squash

The nutritional analysis for this recipe is for 2 ½ cups of squash or ¾ cup per serving. Since delicata squash vary in weight and size, you'll either need two delicata squash that are one pound each, or one squash that weighs 2 pounds.

Olive oil for coating the seeds, skin and flesh of the squash to get them nice and crispy.

Salt, pepper and spices for seasoning.

Equipment you’ll need

a baking sheet and a sharp kitchen knife

How to slice delicata squash

  1. Slice off the top and bottom.
  2. Slice the squash crosswise into rings about ½ inch thick (about a thumbnail wide).
  3. Use a spoon to scoop out the seeds and pulp. Set aside.

How to roast delicata squash seeds

The roasted seeds are a crisp and nourishing treat. They are easy to prepare.

  1. Separate the seeds from the pulp and discard the pulp.
  2. Toss with a bit of olive oil, salt and pepper. Add your favorite seasonings if you wish. Try cinnamon, or garlic powder, cumin, chili powder, sumac, and paprika.
  3. Spread on an oiled baking sheet and toast in a 375°F oven for 20-30 minutes.

Make ahead

You can roast the squash ahead of time. Keep roasted squash in a covered container in the fridge until ready to eat.

Serving suggestions

  • You can eat them hot from the oven. I love them this way. It's like eating sweet, dense home fries.
  • You can stuff the rings with your favorite stuffing.
  • You can crack an egg into the center and bake a few minutes longer to make a healthy version of eggs in a hole.

Frequently asked questions

What is delicata squash?

Delicata is a Winter squash characterized by a hard skin. You can store it for long periods of time in a cool, dark, dry place.

Is delicata squash low-carb?

Yes, in moderation.

How many carbs are in Delicata squash?

A single serving of ¾ cups of delicata squash has only 8g of net carbs and 52% vitamin A!

Do you eat the skin of delicata squash?

Yes I do. It is delicious cooked. The entire squash is edible except for the woody stem. You can eat the flesh, skin and seeds.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Roasted delicata squash

Roasted delicata squash


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Sachi
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Diet: Diabetic
Print Recipe
Pin Recipe

Description

Roasted Delicata squash is great for a snack, as a side and also makes a satisfying carb swap for traditional holiday dishes like candied sweet potatoes.


Ingredients

Units Scale
  • 2 pounds of whole delicata squash (1 or 2 squashes)
  • 3 tablespoons olive oil
  • ⅛ teaspoon each of chili powder, cumin, coriander, salt and pepper

Instructions

  1. Cut off the top and bottom of the squash.
  2. Slice into ½ inch wide rings.
  3. Scoop out seeds. Separate seeds from pulp. Discard pulp.
  4. Place seeds on a sheet pan and toss in 1 tablespoon olive oil. Push seeds to one side of the sheet pan.
  5. Coat the squash rings in remaining olive oil.
  6. Arrange squash rings on sheet pan. Arrange seeds around the squash rings.
  7. Sprinkle with salt, pepper, cumin, coriander and chili powder.
  8. Roast in a 450°F oven for 20 minutes or until rings are fork tender.
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Snack
  • Method: Bake
  • Cuisine: American

Did you make this recipe?

If you ate this recipe, please rate this recipe 😉

Click the stars at the top of this recipe card and leave a comment!

Then share the recipe on social media! Thank you 😀

@wecountcarbs  #wecountcarbs

« Shrimp scampi
Whole roasted cauliflower »

About Sachi

What's cooking, carb counters?! I’m Sachi, I'm the carb counting recipe developer at We Count Carbs! Need help figuring out what to make for breakfast, lunch, snacks and dinner? Do you wish recipes came with carb counts and nutrition facts labels? You've come to the right place. We count carbs because carbs count!

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to We Count Carbs!

What's cooking, carb counters?!

Need help figuring out what to make for breakfast, lunch, snacks and dinner?

Do you wish recipes came with carb counts and nutrition facts labels?

You've come to the right place!

Why count carbs?

Carbohydrates have the greatest impact on your blood sugar.

Sticking to a carb budget helps you gain better control of your blood sugar.

We Count Carbs because carbs count! 

Hi, I'm Sachi!

We Count Carbs About Me Sachiko Goodyear Selfie

Recipes by carb count

  • Under 5 grams carbs
  • Under 15 grams carbs
  • Under 30 grams carbs

Latest Recipes

How to carve a turkey plated with herbs featured image

How to carve a turkey

Turkey brine roasted turkey featured image

Juicy turkey brine

Keto green bean casserole featured image

Keto green bean casserole

Keto stuffing featured image in pan with a spoonful of stuffing

Keto stuffing






Footer

↑ back to top

Legal

  • Privacy Policy
  • Disclaimer
  • Terms of Use
  • Comment Policy

Newsletter

Stay Connected! Sign Up to receive the latest recipes delivered directly to your inbox!

Community

Coming soon! Join the WeCountCarbs Community sign-up for the waitlist!

Copyright © 2024 We Count Carbs All Rights Reserved