Brown Sugar Delicata Squash Recipe (2024)

This delicata squash recipe is roasted with brown sugar, maple syrup and cinnamon for a sweet and savory side that’s perfect for fall and winter meals.

When I’m looking for quick and easy side dish recipes to pair with chicken and seafood, I make roasted root vegetables, roasted butternut squash, roasted green beans or this simple delicata squash.

Brown Sugar Delicata Squash Recipe (1)

As the berries and melons start to fade away at the grocery store, in their place squash are popping up – squash of all shapes and colors and sizes! This delicata squash recipe is one of my favorite ways to do squash, with a hint of sweetness from the brown sugar, and plenty of caramelization from a trip through a hot oven.

Table of Contents

  • Roasted Delicata Squash Recipe Ingredients
  • How Do You Cook Delicata Squash?
  • Tips For The Perfect Dish
  • Quick Tip
  • Recipe FAQs
  • Flavor Variations
  • More Great Side Dish Ideas
  • Roasted Delicata Squash Video
  • Love This Recipe?
  • Brown Sugar Delicata Squash Recipe Recipe

Roasted Delicata Squash Recipe Ingredients

To make this recipe, you will need delicata squash, olive oil, brown sugar, maple syrup, salt, black pepper and cinnamon.

How Do You Cook Delicata Squash?

Cut the squash in half lengthwise and scoop out the seeds. Next, cut each half crosswise into slices. Line a baking sheet with foil and coat with cooking spray. In a small bowl, mix together the olive oil, brown sugar, maple syrup, salt, pepper and cinnamon. Drizzle the olive oil mixture over the squash and toss to combine. Transfer the squash to the sheet pan and cook until it is tender and brown. Serve immediately and enjoy.

Brown Sugar Delicata Squash Recipe (2)

Tips For The Perfect Dish

  • When you choose your squash, look for ones that are even in color and heavy for their size. Avoid squash that are light green in color, as ripe squash are cream or yellow.
  • You can cut the squash up ahead of time to make prep easier on a busy weeknight.
  • This dish is best when served immediately. Leftovers will stay fresh in an airtight container for up to 4 days and can be reheated in the microwave or oven.
  • Pair your squash with main course options such as turkey meatloaf, beef tips, hamburger steak, chicken stroganoff or rosemary chicken. This recipe is also great for the holidays alongside spatchcock turkey, sour cream mashed potatoes, pineapple casserole, sausage stuffing and cranberry orange sauce.

Quick Tip

This recipe will work with other types of winter squash such as acorn squash, butternut squash, honey nut squash or kabocha squash.

Brown Sugar Delicata Squash Recipe (3)

Recipe FAQs

What is delicata squash?

Delicata squash is a variety of winter squash that is small and long. The exterior is yellow or cream color with green stripes. It typically weighs around a pound or less. The flavor is similar to butternut squash.

How long does delicata squash stay fresh?

Whole delicata squash can be stored in a cool, dry spot for up to 4 weeks. Cut or cooked squash last in the refrigerator for up to 3 days. You can also freeze cooked squash, although it will have a softer texted once thawed and reheated.

Do you eat the skin on a delicata squash?

The skin on this variety of squash is thin and soft, which means it is edible. I always serve my squash with the skin on, as it makes prep a lot easier.

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Brown Sugar Delicata Squash Recipe (4)

Flavor Variations

I love this recipe as-is, but you can add other ingredients to the mix to customize this dish to your tastes.

  • Flavorings: Instead of cinnamon, try other warm spices such as nutmeg, cloves or ground ginger. You can also add a pinch of red chili flakes for a sweet and spicy combo. Feel free to swap out the maple syrup or brown sugar for other sweeteners such as honey, agave or coconut sugar.
  • Vegetables: You can add other veggies on the sheet pan such as red onions, sweet potatoes, carrots, parsnips or butternut squash.
  • Toppings: Finish your dish with fresh herbs such as parsley or sage. Other great toppings include candied pecans or candied walnuts, toasted pine nuts, dried cranberries or pomegranate seeds.

The next time you’re at the store, skip the butternut and try this delicata squash recipe instead. Then report back and tell me how the family liked it!

More Great Side Dish Ideas

Parmesan Roasted Broccoli

30 mins

Corn Pudding

50 mins

Bacon Roasted Brussels Sprouts

30 mins

Garlic Mushrooms in Butter Sauce

10 mins

Roasted Delicata Squash Video

Love This Recipe?

Please leave a 5-star 🌟🌟🌟🌟🌟 rating in the recipe card below & a review in the comments section further down the page.

4.97 from 53 votes

Brown Sugar Delicata Squash Recipe

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AuthorSara Welch

Brown Sugar Delicata Squash Recipe (10)

This delicata squash recipe is roasted with brown sugar, maple syrup and cinnamon – the very best way to do winter squash!

Time

Prep Time10 minutes minutes

Cook Time25 minutes minutes

Total Time35 minutes minutes

Course Side Dish

Cuisine American

Serves 4

Ingredients

  • 2-3 lbs delicata squash (about 2 average sized squash)
  • 2 tablespoons olive oil
  • 2 tablespoons maple syrup
  • 2 tablespoons brown sugar
  • salt and pepper to taste
  • 1/4 teaspoon ground cinnamon or more to taste
  • cooking spray

Instructions

  • Preheat the oven to 400 degrees. Halve the delicata squash lengthwise and remove the seeds. Cut the halves into 3/4 inch thick slices.

  • Line a sheet pan with foil and coat with cooking spray.

  • In a small bowl mix together the olive oil, maple syrup, brown sugar, cinnamon and salt and pepper to taste.

  • Pour the olive oil mixture over the squash and toss to coat.

  • Bake for 20-30 minutes or until squash is tender and starting to brown. Serve immediately.

Notes

  1. When you choose your squash, look for ones that areeven in color and heavy for their size. Avoid squash that are light green in color, as ripe squash are cream or yellow.
  2. You cancut the squash up ahead of timeto make prep easier on a busy weeknight.

Nutrition

Calories: 207kcal | Carbohydrates: 25g | Protein: 3g | Fat: 12g | Saturated Fat: 2g | Sodium: 205mg | Fiber: 3g | Sugar: 17g

Did you make this recipe?Tag @dinneratthezoo on Instagram and hashtag it #dinneratthezoo

Originally Posted September 28, 2023

CategoriesFall Recipes Gluten Free Side Dishes Thanksgiving Vegetarian Dishes

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FAQs

What are the side effects of delicata squash? ›

As with any food, taking note of any unusual reaction, such as itching or swelling, is important, but there are no known problems with the delicata squash. However, because of its fiber content, too much could cause flatulence.

Is delicata squash anti inflammatory? ›

Boost the delicious Delicata squash's antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating benefits with two powerful super foods!

Do you eat the skin on roasted delicata squash? ›

Wofford and our test kitchen editors will leave the skin on delicata, acorn, and honeynut squash to save time, add nutrients, and reduce food waste. These varieties have thin skins that soften readily when cooked. Next time you slice a delicata into rings ready to roast, don't peel it.

Does delicata squash have a lot of sugar? ›

​​Carbohydrates​​: One cup of winter squash has 10 grams of carbs, which includes 1.7 grams of fiber and 2.6 grams of naturally occurring sugars.

Why do I feel sick after eating squash? ›

Although squash is rich in nutrients, it can make you ill if you're not careful. Squash can contain cucurbitacin E, which is a toxic compound that can cause cucurbit poisoning or toxic squash syndrome.

When should you not eat squash? ›

"Squash contains a toxin known as Cucurbitacin E, which can give the squash a bitter taste. If too much of the toxin is consumed it can cause illness. It is rare, but if the squash has a bitter taste, stop eating it, and grab another one."

What is the healthiest squash for you? ›

Butternut Squash

In addition to vitamins A and C, butternut squash is also rich in carotenoid plant pigments and minerals like potassium, magnesium, and manganese. Like acorn squash, butternut squash can be used in both savory and sweet dishes, such as baked goods, grain dishes, and soups.

Why is delicata squash so good? ›

Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure. As with many varieties of squash, it's also full of vitamin C, which plays a role in the growth and repair of body proteins.

What is the disease in delicata squash? ›

While delicata squash is usually pretty easy to grow, sometimes you may come across a few issues that are common within the squash family. The most common problems are powdery mildew or cucumber beetles, but there are some others as well.

How to tell if delicata squash is bad? ›

You'll know delicata squash has gone bad if it has wrinkles or soft spots. Also, if the seeds look slimy or their color is off, you'll know it's spoiled. The seeds are normally a cream or white color. Typically, they'll be covered in the flesh of the squash.

Why is my delicata squash bitter? ›

Squash, as well as cucumber relatives, are basically weeds and easily cross pollinate with our garden domestic varieties. Saving seed can increase the likelihood of a potential cross pollination and resulting bitter flavor. It can also occur with purchased seed that may have been cross pollinated with wild cucurbits.

Should delicata squash be hard to cut? ›

Fortunately, delicata squash is one of the easiest varieties to slice and dice.

Is Delicata squash good for weight loss? ›

Additionally, Delicata squash is an excellent low-calorie food choice, containing just under 40 calories/ 9 g carbs in a 100 g serving.

Does Delicata squash make you gassy? ›

Delicata squash can cause gas as it contains high amounts of fructans and GOS, but portions up to 49g should be well tolerated (2). Delicata squash is also called sweet potato squash due to its sweet flavor. You can bake delicata squash and add it to your salad or have it as a side dish.

Is Delicata squash a starch or a vegetable? ›

The truth is, butternut squash and other similar winter squash varieties (such as acorn squash, delicata and hubbard squash), fall somewhere in between starchy and non-starchy vegetables.

What are the symptoms of toxic squash syndrome? ›

Diarrhea, vomiting, and abdominal pain were the most common symptoms.

Can you be allergic to delicata squash? ›

Is delicata squash a common allergen? No. Allergies to ingestion of winter squashes, such as delicata squash, are uncommon but have been reported.

Are delicata squashes good for you? ›

Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure. As with many varieties of squash, it's also full of vitamin C, which plays a role in the growth and repair of body proteins.

How to know if delicata squash is bad? ›

You'll know delicata squash has gone bad if it has wrinkles or soft spots. Also, if the seeds look slimy or their color is off, you'll know it's spoiled. The seeds are normally a cream or white color. Typically, they'll be covered in the flesh of the squash.

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