This roasted delicata squash with Parmesan and sage is an easy keto side dish and perfect for the holidays. Simple to make and full of great flavor.
Have you ever tried delicata squash? It was new to me as of a few years ago but I quickly fell in love. And once you try this Parmesan roasted delicata squash, I am certain you will love it too.
Winter squash is plentiful in the stores and farmer’s markets right now, as it is every fall. Delicata is an heirloom variety that appears to be making quite a comeback these days
One benefit to this pretty striped squash is that the skin is actually edible. In fact, that’s why it’s called “delicata”, as the skin is more delicate than other winter squash. There’s no peeling required because it becomes very tender when roasted. And the skin has added fiber and nutrients. Bonus!
Is delicata squash keto friendly?
Most winter squash varieties are fairly high in carbohydrates. Butternut comes in at 16g per cup (raw, cubed), and acorn squash has 15g per cup. Spaghetti squash is one of the lowest, with only 7g per cup.
It’s hard to get a read on the nutritional info for delicata squash, as it’s relatively new on the scene. The USDA database, my go-to for accurate macros, has listings for many other varieties, but nothing for delicata. It’s simply listed under “average winter squash, all varieties”.
If you google it, you do come across information from other sources like Trader Joe’s, Wegmans, and Melissa’s produce. They indicate that delicata has somewhere between 7g and 9g per cup (raw).
So it’s not the lowest carb vegetable out there but it can be worked in if you so choose. For me, it’s a wonderful addition to my holiday table.
How to roast delicata squash
Because you don’t have to peel it, prepping and roasting this delicious vegetable is extra easy. This delicata squash recipe takes 30 minutes, tops.
Here are my best tips for getting it right:
- Choose two smallish delicata or one medium-large. You want the total weight to be about 1 1/2 lbs before cutting them up and removing the seeds.
- Choose squash that are nice and firm when squeezed, with no soft spots and no major blemishes.
- Rinse the whole squash. Since you will be eating the skin, you want to wash off any dirt. I recommend choosing organic delicata as well, so you don’t have to worry about sprays and pesticides.
- Use a large kitchen knife to slice the squash in half lengthwise. You will be surprised at how easy it is with this thin-skinned squash. Then use a spoon to scoop out the seeds and the stringy parts.
- Lay the squash halves cut-side down on a cutting board and slice into 1/2 inch slices. Place in a bowl and toss with butter or oil.
- Sprinkle on any seasonings you like. I’ve done chipotle before, which is delicious. But finely grated, almost powdered Parmesan makes a delicious crust on the squash as they bake. Phenomenal!
- Spread out in a single layer on a parchment lined baking sheet for easy clean up. Roast at 400F for only about 15 minutes, until they are fork tender.
- Sprinkle on a little more seasoning after they come out of the oven and serve. DELICIOUS!
More delicious keto squash recipes
- Slow Cooker Spaghetti Squash with Three Cheeses
- Butternut Squash and Cauliflower Casserole
- Cheeseburger Spaghetti Squash Casserole
- Keto Southern Squash Casserole
- Air Fryer Delicata Squash
- Spaghetti Squash Chow Mein
Roasted Delicata Squash
Ingredients
- 2 smallish delicata squash (about 1.5 pounds total)
- 2 tbsp butter, melted
- 6 tbsp grated Parmesan, divided (super fine if possible)
- 3/4 tsp salt
- 1/2 tsp pepper
- 1/2 tsp garlic powder
- 1/2 tsp ground sage
- Chopped parsely for garnish
Instructions
- Preheat the oven to 400F and line a rimmed baking sheet with parchment paper.
- Cut each of the squash in half lengthwise and scrape out the seeds. Slice into half inch slices.
- Place in a bowl and add the melted butter. Toss to coat and then sprinkle with 1/4 cup of the Parmesan, the salt, pepper, garlic powder, and sage. Toss again to coat.
- Spread the squash in a single layer on the prepared baking sheet and bake 15 minutes or until fork tender. Remove and sprinkle with the remaining Parmesan and parsely.
Pan says
This is excellent! The ground sage is a great find I never would’ve thought of. I’ve made this now with delicata squash and butternut squash. Both are delicious.
Diana says
I love delicata squash! Our health food market started getting it in about 10 years ago, and it’s been one of my very favorite fall treats ever since. I like to cut it and roast it like you do above–I season it with sage (fresh if I can get it), freshly grated nutmeg, and salt&pepper–and once it’s done, I sprinkle home-dried cranberries (from your recipe) on top just before serving. I’ll have to give the Parmesan crust a try, as it sounds like a great addition!
wilhelmina says
This is such a great winter side dish. I will be making this over and over!
Jen says
I’m usually intimidated to try something new but this seems so easy, especially since there’s no peeling involved. I’ll look for it next time we’re at the grocery store, thanks.
Toni says
Absolutely delicious! I am so glad to have found your recipe. I did not know you could cook delicata squash without peeling it. Game changer!
Liz B says
Hi Carolyn,
I have had my share of butternut and spaghetti squash, but never heard of delicata, anyway my hubby picked up two small organic ones yesterday and I made them for lunch today. I did not have sage so I used dried parsley, and added some cumin. Oh my! This was soooooo good. My hubby who is not a squash fan, asked for seconds. This is a keeper. I’m thinking of adding pizza seasoning next time.
Carolyn says
So glad you liked them!
Deborah says
Oh my! This is delicious! Easy to make and a big hit at my dinner table. Thank you for the great recipe!
Nina B. says
Geez, Carolyn, I am getting so smart reading your daily posts! I have never heard of delicata squash! I feel like I may have seen it, but never “approached” it! With all your delicious recipes, and guidance, I just might be having a completely keto Thanksgiving! God Bless You & Your Fam!
p.s. Now that I’ve blessed you, 🙂 can you point me in the direction of a “less” after-tasty sweetener? I know you combine the Swerve & Bocha for your non-crystallizing effect, and I have both of those, and I’ve seen people mellow out erythritol with Stevia, I’ve seen allulose carmelized – never used that one – and, I know it’s all personal but I would cherish a suggestion from you! I think I can make my baked goods taste better if I get the sweetener or sweetener combo correct!
Leanne says
Nina – I find that allulose does not have an after taste at all. I use other sweeteners as well but for different purposes. I use allulose most of the time.
stacy says
I am so excited to see this recipe since I’m a big fan of both delicata and carnival squash!
Trader Joe’s has them on sale for 99 cents this week, so I’ll be trying it soon.
Carolyn says
Thanks for the tip, I may have to go grab some. One of the things I love about winter squash is how long it can last, just on the counter or in the fridge. No rush to use it up quickly like more delicate veggies!