It is squash season! All year I wait for delicata squash season and when I see them popping up at farmers markets and grocery stores my heart does a happy dance.

Delicata is the most PERFECT squash in my humble opinion. It is creamy, sweet, easy to cut through, and you don’t even need to peel it. When you roast it, it turns a beautiful golden orangey-brown and gets perfectly caramelized. It’s sweet and savory with a buttery bite. Because they’re so small, they cook up faster than other squash too. They’re so incredibly good.

roasted delicata squash |

What is delicata squash

Delicata is a type of winter squash. It’s a cylindrical cream-colored squash with dark green stripes on the outside. Inside, the flesh is orange. As its name suggests, the skin is delicate. It’s supremely versatile and because the skin is thin and edible it is one of the best squashes out there. It’s usually roasted or baked but you can also air fry it, simmer it, sauté/pan roast it, or ever microwave it. The seeds are edible as well.

delicata squash |

How to prepare delicata squash

  1. Wash. Because you can eat the skin, you don’t need to peel delicata. Just give a good scrub and dry it throughly.
  2. Trim. Trim off the tiny stem and discard. If desired, you can trim off the “butt” as well.
  3. Slice. Slice the delicata in half lengthwise.
  4. Scoop. Use a spoon to scoop out the seeds and pulp.
  5. Cut. Cut the seeded squash into 3/4 – 1 inch slices. If desired, cut the slices into cubes.

washed delicata squash |

How does delicata squash taste?

Delicata is mild, creamy, and sweet, similar to butternut squash, but more tender and sweet like a sweet potato or yam. If you’ve had honeynut squash, it’s very close to that. It’s sweet velvety flesh caramelizes wonderfully. The skin is tender and a bit chewy.

How to roast delicata squash

Prep the delicata, toss it with a bit of oil and season generously with salt and pepper. Roast it in a hot oven, flipping once halfway and you’re in roasted squash heaven.

baked delicata squash |

How long to roast delicata squash

Believe it or not, how long you roast delicata squash for depends on the shape you’re using:

  • cubes – roast cubes for 18-20 minutes in a 400°F oven, stirring halfway.
  • half moons – roast half moons for 20-25 minutes in a 425°F oven, flipping halfway.
  • rings – roast rings for 10-25 minutes in a 425°F oven, flipping halfway.
  • halved – place the cut sides down and roast for 30 minutes in a 400°F oven, flipping halfway.

How to air fry delicata squash

  1. Toss the prepared delicata squash with a drizzle of oil. Season with salt and freshly ground pepper.
  2. Add the squash to the air fryer basket and air fry at 400°F for 12-15 minutes or until crisp and golden brown, shaking halfway.
  3. Let cool slightly and enjoy!

How to pan fry delicata squash

It’s easier to pan fry delicata that is prepared smaller: small cubes or thinner slices work best. Heat up a bit of oil in a skillet over medium high heat and add the squash. Cook, without flipping, for 2-3 minutes, until lightly browned. Flip and continue to cook for another 2-3 minutes or until the squash is tender. Season with salt and pepper and enjoy!

seasoned delicata squash |

How to simmer delicata squash

To keep your delicata moist and juicy, try simmering it. Prep the delicata into large pieces and place in a skillet with 1 cup broth of choice. Bring to a simmer and reduce the heat. Cook, covered, until the squash is fork tender, about 6-8 minutes.

When is delicata squash season?

Delicata season is in the fall and early winter. You usually see them popping up at the very tail end of summer.

Is delicata squash healthy?

Yes! It’s high in fiber, vitamin A and C, as well as potassium.

trimmed delicata squash |

Do you need to peel it?

Nope! The skin on delicata is thin and completely edible. It’s a tiny bit chewy and sweet.

How to pick

Choose solid feeling, firm squash that has blemish free skin. The skin should be creamy and bright with green or orange stripes. Try to pick squashes that are similar in size and shape so they cook evenly.

How to store

Because it’s so delicate, delicata squash doesn’t have the same kind of storage life as other winter squashes. Store in a dark, cool place, but use it within 2 weeks to a month. If you cut it, store in the fridge for up to 5 days, wrapped with plastic wrap.

How to cut delicata squash into rings

If desired, you can cut delicata into rings/donuts. Trim the ends, then slice the squash crosswise into rounds. Use a spoon to cut out the seeds and pulp from the middle of the rings.

half moon delicata squash |

How to serve

Golden brown, caramelized roasted delicata squash is delicious on its own or as a simple, hearty side dish. If you have any extra on had, there are tons of ways to use roasted squash. Here are some of my favorites:

happy delicata roasting!
xoxo steph


delicata squash recipe |

Delicata Squash

Our guide to making the most perfect squash out there.
Serves 4
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 2 medium delicata squash about 2 lbs
  • 2 tbsp olive oil or melted butter
  • salt and freshly ground pepper


  • Heat the oven to 425°F. Wash and dry the delicata then trim off the ends.
    trimmed delicata squash |
  • Cut through the squash, lengthwise, creating two even halves. Use a spoon to scoop out the seeds and any pulp.
    halved delicata squash |
  • Flip the halved squash upside down and cut crosswise into 1 inch thick slices.
    half moon delicata squash |
  • Place the slices in a large bowl and toss with the oil (or butter). Season generously with salt and pepper.
    seasoned delicata squash |
  • Arrange the squash on a rimmed baking sheet and roast for 20-25 minutes, flipping once, or until golden brown and slightly caramelized. Remove from the oven, plate, and enjoy!
    baked delicata squash |

Estimated Nutrition

Nutrition Facts
Delicata Squash
Amount Per Serving
Calories 135 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Cholesterol 0.01mg0%
Sodium 147mg6%
Potassium 0.01mg0%
Carbohydrates 7.5g3%
Fiber 2.5g10%
Sugar 7.5g8%
Protein 2.5g5%
* Percent Daily Values are based on a 2000 calorie diet.

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