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How to Cook Delicata Squash

This babies are in season, so let's jump in and enjoy. Delicata squash is a lot softer than other squash, so easy cutting and slicing. Thank goodness!

They also have a lighter flavor and consistency than the heavier winter squash.

Here we go...

- Preheat oven to 375 F.

- Slice your delicata squash into 1/8" - 1/4" medallions and pick out the seeds in the middle (save these for roasting). Rub a little olive or avocado oil (make sure to find a non-GMO option) on these slices.

- Arrange the slices in a single layer on a baking sheet lined with parchment paper.

- Bake until golden brown and tender flipping once.

I love mine with a little goat cheese, baked apple cubes, and/or greens (I just toss some kale or spinach on top of the squash slices as I reheat them in the oven).

Another option:

Squash and Pomegranate Salad

For the vinaigrette: 2 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 teaspoon pure maple syrup 1/2 teaspoon Dijon mustard ground black pepper, to taste

For the salad: 2 delicata squash 1 tablespoon extra virgin olive oil sea salt, to taste 1/3 cup raw pepitas, or pecans 3 ounces feta cheese 4 cups baby salad greens 1/3 cup pomegranate seeds


  1. In a small bowl, whisk together the olive oil, balsamic vinegar, maple syrup and Dijon mustard with a pinch of salt and pepper.

  2. Preheat the oven to 425F. Wash the squash and scrape off any tough bits of skin with a knife. Slice the squash into ½-inch wide rounds. Use a spoon to scoop out the seeds from each round.

  3. Drizzle the squash with olive oil and a sprinkle of sea salt. Use your fingers to lightly coat all surfaces of the squash with olive oil. Bake for about 30 minutes or until the squash is tender and golden, flipping halfway.

  4. In a medium skillet over medium-low heat, toast the pepitas (or pecans), stirring frequently, until they are fragrant and lightly golden on the edges. Remove from heat.

  5. Crumble the feta. Once the squash has had a few minutes to cool, combine the arugula, pomegranate (or dried fruit), pepitas (or pecans), crumbled feta and squash in a serving bowl. Toss with enough dressing to lightly coat the leaves.

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The Author: Hi! My name is Sarah, and I am the founder of Abundelicious. I help women let go of emotional eating and diet culture, while finding the foods, habits and movement that allow them to reach their wellness goals and thrive. I'm into clean eating, traveling (beach please), helping folks eat and feel better, gardening (not very well), and bopping around my neighborhood with my dog.



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