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
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
- Slice off the top and bottom.
- Slice the squash crosswise into rings about ½ inch thick (about a thumbnail wide).
- 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.
- Separate the seeds from the pulp and discard the pulp.
- 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.
- 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
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.
Yes, in moderation.
A single serving of ¾ cups of delicata squash has only 8g of net carbs and 52% vitamin A!
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.
Roasted delicata squash
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Diabetic
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
- 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
- Cut off the top and bottom of the squash.
- Slice into ½ inch wide rings.
- Scoop out seeds. Separate seeds from pulp. Discard pulp.
- Place seeds on a sheet pan and toss in 1 tablespoon olive oil. Push seeds to one side of the sheet pan.
- Coat the squash rings in remaining olive oil.
- Arrange squash rings on sheet pan. Arrange seeds around the squash rings.
- Sprinkle with salt, pepper, cumin, coriander and chili powder.
- 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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