FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Delicata Squash Recipe
• Ingredients & Substitutions
• How To Cut Delicata Squash
• How To Cook Delicata Squash
• Recipe Variations
• Storage Instructions
• What To Serve With Roasted Delicata Squash
• More Winter Squash Recipes
• Tools To Roast Delicata Squash
• Roasted Delicata Squash (Easy Recipe) Recipe card
• Recipe Reviews

Delicata squash is a winter vegetable gem! You may feel less familiar with it compared to acorn squash , kabocha , and butternut squash , but it tastes just as delicious thanks to its edible skin and less dense flesh. In this roasted delicata squash recipe , I’ll show you how to transform this veggie into a hearty, healthy side dish that the whole family will love.

Why You’ll Love This Delicata Squash Recipe

• Delicate, slightly sweet flavor
• Golden caramelized edges
• Perfectly soft and tender, yet firm, texture
• Only a few simple ingredients
• So easy — just cut, season, and roast!
• Ready in 30 minutes
• Minimal mess and cleanup

Ingredients & Substitutions

Here I explain the best ingredients for oven roasted delicata squash , what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Delicata Squash – Look for ones that feel firm and heavy for their size. You can find them at many grocery stores and farmers markets in the fall. The average weight is about 2 pounds each, but this delicata squash recipe will work with larger or smaller ones, too.
• Olive Oil – You’ll need a drizzle of olive oil to coat the delicata squash slices, but you can easily substitute it with avocado oil or any neutral cooking oil you have.
• Garlic Powder – Although optional, I recommend seasoning with garlic powder for an extra layer of flavor.
• Sea Salt & Black Pepper

See variations below for other seasoning ideas!

How To Cut Delicata Squash

You can roast delicata squash by simply cutting it in half and removing the seeds, but I prefer to slice it into half moons for more caramelized edges. It’s easy to do:

1. Cut off the ends. Place the squash on a cutting board and use a chef’s knife to slice off both ends.
2. Slice and scoop. Cut the squash in half lengthwise, from root to tip. Then, use a spoon to scoop out the seeds and any stringy flesh inside.

1. Cut into half moons. Place a squash half cut side down, then slice crosswise to make half moon shapes, about 1 inch thick. (You can also slice them thinner, 1/2 inch or 3/4 inch, if you want them to roast more quickly.) Repeat with the other half. You can place the squash in a bowl to season, but I like to transfer it directly to a baking sheet, so there are less dishes to wash.

TIP: The skin of delicata squash is edible!

There’s no need to peel it. It’s also softer than other winter squash, making it easier to cut.

How To Cook Delicata Squash

This section shows how to roast delicata squash, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Season. Arrange the squash on a large baking sheet in a single layer, ensuring that each piece touches the pan. Drizzle both sides with olive oil and season with garlic powder (if using), salt, and pepper.
2. Bake. Roast delicata squash in the oven, flipping halfway through, until it’s tender and the edges are browned.

TIP: An unlined non-stick sheet pan works best.

You can line the pan with foil or parchment paper if you like, but parchment paper will reduce browning. If using foil or a bare sheet pan (non stick only), brush it with some extra oil before adding the squash.

Recipe Variations

This is a very basic delicata squash recipe, but you can easily customize it with different flavors. Try these exciting twists to your new favorite fall side dish:

• Herby – Before roasting, toss delicata squash with fall herbs like dried or fresh rosemary, thyme, or sage. Use about 1-2 tablespoons of fresh herbs or 1-2 teaspoons of dried herbs.
• Apple – Add apple slices (1-2 apples) and a sprinkle about 1-2 teaspoons of cinnamon onto the delicata squash before roasting for a combination of sweet and savory flavor.
• Maple Pecan – When there is about 5 minutes left of roasting time, drizzle the delicata squash with 2-3 tablespoons maple syrup (or try my natural sugar-free maple syrup ) and top with 1/4 cup chopped pecans or walnuts for a sweet and nutty taste.
• Spiced – Whisk together warm spices like cinnamon, nutmeg, and cloves, and sprinkle on the squash before roasting.
• Cranberry – Before roasting, add 1/2 cup fresh cranberries over the top and roast them together. Drizzle with 2-3 tablespoons of maple syrup in the last few minutes of roasting.
• Stuffed – To make stuffed delicata squash, roast it halved instead of sliced. Then, you can stuff it with the same cranberry sausage filling I use for stuffed acorn squash (or see that post for other stuffing ideas).

Storage Instructions

• Store: Keep leftover squash in an airtight container in the refrigerator for 3-4 days. You can also repurpose leftovers by tossing them into a winter salad or kale salad , or replace the butternut squash in butternut squash salad .
• Reheat: You can reheat delicata squash recipes in the microwave, but they can dry out a bit. The oven at 350 degrees F works better.
• Freeze: For uncooked squash, slice and seed it, then cut it into desired portions and freeze for up to 12 months. For cooked squash, allow it to cool completely, then store it in an airtight container or zip lock bag in the freezer for up to 6-8 months.

What To Serve With Roasted Delicata Squash

Not sure what dishes pair perfectly with roasted delicata squash? I’ve got you covered with some tasty ideas:

• Chicken – Try it with spinach stuffed chicken or garlic butter chicken for a show-stopping meal that’s surprisingly easy. You can also just keep it simple with baked chicken leg quarters (you can pop them in the oven at the same time you’re roasting delicata squash) or hands-off Crock Pot chicken thighs .
• Seafood – To complement the sweet and savory flavors of the squash, serve it with naturally sweet crab legs or crispy coconut shrimp . If you prefer fish, make buttery pan fried salmon or pan fried cod .
• Pork – Sweeter sides like this one always pair really well with quick and easy air fryer pork chops (or baked pork chops instead), or a juicy pork steak .
• Beef – You can’t go wrong with a tender sirloin steak , or try prime rib roast or beef tenderloin for the holidays.

More Winter Squash Recipes

Love delicata squash recipes? Try some of my other ways to use winter squash:

Stuffed Acorn Squash

Roasted Root Vegetables

Baked Spaghetti Squash

Roasted Butternut Squash

Tools To Roast Delicata Squash

• Baking Sheet – This is my go-to baking sheet because the non-stick surface lasts a long time (so I don’t have to line it), it’s easy to clean, and it’s the perfect size for roasting veggies .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 medium Delicata squash (2 pounds each) ▢
• 1/4 cup Olive oil ▢
• 1/2 tbsp Garlic powder (optional) ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 425 degrees F (218 degrees C). Prepare a large baking sheet by lining it with foil or parchment paper, or you can leave it bare if it’s a good non-stick surface for the best browning. (If using a bare pan or lining with foil, brush lightly with oil. This is not necessary with parchment paper.)
2. Cut off the top and bottom of the squash ends. Cut the delicata squash in half lengthwise and scoop out the seeds. Place one half cut side down, then slice downward, crosswise, into 1-inch-thick half moons. Repeat with the remaining squash halves.
3. Arrange the squash slices in a single layer on a large baking sheet, without touching each other. (You can line the pan with foil or parchment paper if you like, but parchment paper will reduce browning. If using foil or a bare sheet pan, brush it with some extra oil before adding the squash.)
4. Drizzle the squash with olive oil on both sides. Sprinkle both sides with garlic powder (if using), salt, and pepper.
5. Roast delicata squash in the oven for 25-30 minutes , flipping halfway through, until the squash is tender and the edges are browned.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional garlic powder.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Roasted Delicata Squash

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Roasted Delicata Squash (Easy Recipe)

This roasted delicata squash recipe is the perfect easy side dish for a fall meal. It’s sweet, savory, tender, and irresistibly caramelized.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/delicata-squash-recipe/

Ingredients

• 2 medium Delicata squash (2 pounds each)
• 1/4 cup Olive oil
• 1/2 tbsp Garlic powder (optional)
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 425 degrees F (218 degrees C). Prepare a large baking sheet by lining it with foil or parchment paper, or you can leave it bare if it’s a good non-stick surface for the best browning. (If using a bare pan or lining with foil, brush lightly with oil. This is not necessary with parchment paper.)
2. Cut off the top and bottom of the squash ends. Cut the delicata squash in half lengthwise and scoop out the seeds. Place one half cut side down, then slice downward, crosswise, into 1-inch-thick half moons. Repeat with the remaining squash halves.
3. Arrange the squash slices in a single layer on a large baking sheet, without touching each other. (You can line the pan with foil or parchment paper if you like, but parchment paper will reduce browning. If using foil or a bare sheet pan, brush it with some extra oil before adding the squash.)
4. Drizzle the squash with olive oil on both sides. Sprinkle both sides with garlic powder (if using), salt, and pepper.
5. Roast delicata squash in the oven for 25-30 minutes , flipping halfway through, until the squash is tender and the edges are browned.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional garlic powder.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)