Published: by Carolyn
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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 Roasted Delicata Squash recipe, 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.
And roasting it with garlic and parmesan brings out spectacular flavor, and I love to serve it during the holidays. It’s a great side dish along with mashed cauliflower and keto green bean casserole. And it’s really amazing with standing rib roast!
Why this recipe is so awesome
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!
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.
Delicata squash has somewhere between 7g and 9g per cup (raw). It’s not the lowest carb vegetable out there but you can work it in if you’re mindful of serving sizes. For me, it’s a wonderful addition to my holiday table.
And 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.
Reader Reviews
I had only had delicatAasquash with cinnamon and brown sugar before. My family wanted to have pizza night so I thought this might give me a similar taste. This recipe was sooo good my new favorite way to eat delicata for sure!!! Thanks for another wonderful recipe, I love learning ways to eat foods 😋🤩– Becky
“I grew delicata squash and had an abundance of them. This recipe is easy and delicious.” — Patti
“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.”– Pan
Ingredients you need
- Delicata squash: Choose squash that are nice and firm when squeezed, with no soft spots and no major blemishes.
- Butter: I toss the squash with some melted better before roasting. You can also use extra virgin olive oil.
- Parmesan: For best flavor, use freshly grated parmesan, pecorino, romano or asiago cheese.
- Seasonings: You can use any seasonings you like, but I like sage, garlic powder,salt, and pepper.
- Parsley: This is optional. I use a little for garnish.
Step-by-step directions
1. 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.
2. Lay the squash halves cut-side down on a cutting board and slice into ½ inch slices.
3. Place in a bowl and add the melted butter. Toss to coat and then sprinkle with ¼ cup of the Parmesan, the salt, pepper, garlic powder, and sage. Toss again to coat.
4. Spread the squash in a single layer on a baking sheet lined with parchment paper and bake at 400ºF for 15 minutes or until fork tender. Remove and sprinkle with the remaining Parmesan and parsely.
Expert tips
Choose two smallish delicata or one medium-large. You want the total weight to be about 1.5 lbs before cutting them up and removing the seeds. The smaller ones are slightly easier to handle.
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.
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!
You can line your pan with parchment for easier clean up. I like to do them right on the pan, as they get more browned that way.
Air Fryer Method: Yes, you can make these in an air fryer too! I like them that way but it’s tough to fit them all in at once. If you want to try it, preheat your air fryer to 375ºF and cook for 15 minutes. Depending on what model you have, you may want to flip them once during cooking.
Frequently Asked Questions
Is delicata squash keto friendly?
Delicata squash is relatively new on the food 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 can find it has somewhere between 7g and 9g per cup (raw). It may not be 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.
Can you eat the skin of delicata squash?
Compared to other squash varieties, the skin of delicata squash is very thin. You do not need to peel it and the skin is completely edible and safe to eat. This makes it one of the easiest squashes to prepare and roast!
How many carbs are in roasted delicata squash?
This roasted delicata squash recipe has 7.9g of carbs and 3.6g of fiber per serving. That comes to 4.3g net carbs per serving.
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Roasted Delicata Squash
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.
5 from 13 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Keyword: delicata squash recipe, roasted delicata squash
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Servings: 8 servings
Calories: 87kcal
Ingredients
- 2 smallish delicata squash (about 1.5 pounds total)
- 2 tablespoon butter, melted
- 6 tablespoon grated Parmesan, divided (super fine if possible)
- ¾ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon garlic powder
- ½ teaspoon ground sage
- Chopped parsely for garnish
US Customary – Metric
Instructions
Preheat the oven to 400ºF 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 ¼ 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.
Notes
Storage Information: Store the leftovers in an airtight container in the fridge for up to 5 days.
Nutrition Facts
Roasted Delicata Squash
Amount Per Serving (1 serving = ⅛th of recipe)
Calories 87Calories from Fat 36
% Daily Value*
Fat 4g6%
Carbohydrates 7.9g3%
Fiber 3.6g14%
Protein 3.3g7%
* Percent Daily Values are based on a 2000 calorie diet.
Secrets to Keto Baking
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Reader Interactions
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Robin says
I am definitely going to try this because it sounds absolutely delicious! I was looking for something that might mimic sweet potato casserole with marshmallows. I have found keto friendly marshmallows and keto brown sugar. What do you think ? Worth a try?Reply
Carolyn says
Sure, worth a try!
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kathi wheeler says
My new favorite veggie.
Now just have to find a good source to find these.Reply
Kate says
Loved this recipe. For me, this makes a very satisfactory sub for french fries.
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george says
This just looked so pretty in the photo, so I bought this squash and we made it. I now wanna eat this at least once a week. So easy. So good. Even cold the next day the flavor is amazing. Always thank you for helping me enjoy 5 years of being Keto/low carb.Reply
Carolyn says
I love them cold too!
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Patti says
I grew delicata squash and had an abundance of them. This recipe is easy and delicious.Reply
Becky says
I had only had delicatA squash with cinnamon and brown sugar before. My family wanted to have pizza night so I thought this might give me a similar taste. This recipe was sooo good my new favorite way to eat delicatA for sure!!! Thanks for another wonderful recipe, I love learning ways to eat foods 😋🤩
Reply
Carolyn says
I am so glad!
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Debbie Jennings says
I grew my own this year here in Southern Oregon. Can’t wait to try this recipe. Thanks!
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Carolyn says
I did too!
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Christina says
Question–do you eat the skin too? Or is that inedible?
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Carolyn says
Yup, you sure do! Read the first few paragraphs of the post, I discuss that. 🙂
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Kristen Drake says
Super yummy!! ipicked one up in a win because I saw this recipe. Other than I was not mentally prepared for the fight with the seeds, this squash was a real treat. I’ll be ready next time. I wonder if they can be roasted like pumpkin seedsReply
Ellen M says
Made this tonight! It was deliciousReply
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.Reply
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!
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wilhelmina says
This is such a great winter side dish. I will be making this over and over!Reply
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.Reply
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!Reply
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.
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Carolyn says
So glad you liked them!
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Deborah says
Oh my! This is delicious! Easy to make and a big hit at my dinner table. Thank you for the great recipe!Reply
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!
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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.
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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.Reply
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!
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