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Home » Under 15 grams carbs » Roasted delicata squash

Roasted delicata squash

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

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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.

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Roasted delicata squash

Roasted delicata squash


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

Keywords: Roasted delicata squash low-carb healthy keto

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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!

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