How To Cook Delicata Squash
User Reviews
5.0
6 reviews
Excellent
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Prep Time
5 mins
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Cook Time
5 mins
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Total Time
17 mins
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Servings
1 delicata squash
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Calories
189 kcal
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Course
Side Dish, Main Course
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Cuisine
American
How To Cook Delicata Squash
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Learn how to cook delicata squash with this easy step-by-step guide! Delicata squash can be roasted in the oven, in an air fryer or quickly cooked in the microwave. This winter squash is delicious in several savory recipes. You can stuff it with lean meats, add it to a salad, puree it into soup or simply season and serve it as a side dish.
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Ingredients
- 1 delicata squash approximately 1 pound
- 1 teaspoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
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Instructions
Oven
- Preheat the oven to 425°F.
- Cut the squash in half from stem to root.
- Use a fork to scrape out the seeds from the inside of the squash.
- Brush ½ teaspoon olive oil on the inside flesh of each half of delicata squash and season each half with ¼ teaspoon salt and ¼ teaspoon black pepper.
- Place the squash, flesh side up, on a foil-lined baking sheet.
- Roast in the oven for 20-25 minutes.
Air fryer
- Cut the squash in half from stem to root.
- Use a fork to scrape out the seeds from the inside of the squash.
- Brush ½ teaspoon olive oil on the inside flesh of each half of delicata squash and season each half with ¼ teaspoon salt and ¼ teaspoon black pepper.
- Place the squash, cut side up, in an air fryer basket.
- Cook at 400°F for 12 minutes.
Microwave
- Leave the delicata squash whole. Use a fork to poke holes all over the squash to release steam as it cooks in the microwave.
- Place the squash on a microwave-safe plate. Microwave for 3 minutes, use tongs or an oven mitt to flip the squash over on the plate. Microwave for an additional 3 minutes.
- Remove from the microwave and slice in half from root to stem. Use a fork to remove the seeds from the middle of the squash. Season and dig in, or use in your favorite delicata squash recipe.
Notes
- Each of these methods were tested using an average size squash, around 1 pound in size. If the squash you have is smaller or larger, you may have to adjust the cooking times either up or down.
- You’ll know when the squash is done when you can easily insert a fork in the flesh. You want it tender, yet not mushy. If the squash is already cut in half, you can easily test if it is done by sticking a fork in the flesh of the squash. If it’s fork-tender, it’s done cooking and ready to eat.
- To avoid watery delicata squash, do not over cook it. Overcooked squash will become watery and mushy. Salting the squash before roasting it also helps to pull out some of the moisture to avoid watery squash.
- You do not need to peel delicata squash before cooking, as the skin is so delicate, it can be eaten after using any of the cooking methods above.
- When roasting the squash, you can also slice it into ½ inch thick slices. Toss the slices with olive oil, salt and black pepper, then arrange them in a single layer on a rimmed baking sheet. Bake the squash slices at 400°F for 20 minutes.
- To cook the slices in an air fryer, cook at 400°F for 10 minutes, tossing halfway through the cooking time.
- Once the squash is cooked, you can store it in the refrigerator or freezer. Seal it in an airtight container. Refrigerate for up to 7 days or freeze for up to 8 months.
- For other ways to season the squash, or ways to use it in recipes, refer to the blog post above.
Nutrition Information
Show Details
Calories
189kcal
(9%)
Carbohydrates
39g
(13%)
Protein
4g
(8%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
1181mg
(49%)
Potassium
1586mg
(45%)
Fiber
7g
(28%)
Sugar
10g
(20%)
Vitamin A
6193mg
(124%)
Vitamin C
56mg
(62%)
Calcium
128mg
(13%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1delicata squash
Amount Per Serving
Calories 189 kcal
% Daily Value*
| Calories | 189kcal | 9% |
| Carbohydrates | 39g | 13% |
| Protein | 4g | 8% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1181mg | 49% |
| Potassium | 1586mg | 34% |
| Fiber | 7g | 28% |
| Sugar | 10g | 20% |
| Vitamin A | 6193mg | 124% |
| Vitamin C | 56mg | 62% |
| Calcium | 128mg | 13% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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Overall Rating
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6 reviews
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