Low Carb Delicata Squash with Kale and Pecans

This low carb delicata squash side dish is roasted with kale and pecans.

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After discovering wonderful delicata squash last fall, I couldn’t wait to try it again! This naturally sweet squash gets its name from the delicate skin – which is completely edible! If you’ve never tried it before (or even heard of it!), here’s what you need to know about how it fits into a low carb diet:

Carbs in Delicata Squash

A half cup serving of delicata squash (approx 100g) contains around 9 grams of carbohydrates and 3g of fiber, so 6g net carbs. Here’s the full panel:

To compare, 100g of potato has approximately 19g net carbs, 100g of sweet potato has 16g net carbs, 100g of butternut squash has 8g net, and 100g of zucchini has about 1.8g net carbs. So it isn’t the lowest of the squash family, but it isn’t the highest either. My recommendation is to enjoy it every now and then, just like you might do butternut squash, but don’t cook it every night! If you follow a keto diet or try and keep your carb count to 20g net per day, then unfortunately this probably isn’t the vegetable for you.

Roasting the delicata with something like kale is not only delicious, but the kale bulks up the side dish and brings the carb count down per serving. That being said, the final carb count for this dish isn’t super low (I could pretend that the recipe served 6 or 8 to make it look better – but it really doesn’t serve more than 4 people).

Prepare the squash by cutting it in half lengthways, then across the middle. Use a spoon to scoop out (and discard) the seeds.

Cut each quarter into rings, and place them on a baking sheet lined with a silicone mat. Drizzle with olive oil, then season with salt, pepper, and paprika. Roast in a preheated oven for 10 minutes.

Remove the delicata from the oven, and cover it in chopped kale. Return it to the oven for 5 minutes.

Take it out of the oven, toss the squash and kale together, then sprinkle over some pecan halves. Return the vegetables to the oven for another 3-5 minutes or until the kale is crispy at the edges and the pecans are lightly toasted.

Meanwhile, make a quick vinaigrette from extra virgin olive oil, lemon juice and Dijon mustard. Transfer the veggies to a serving bowl and pour the vinaigrette over. Serve warm.

Top tip! Need some EVOO? Check out my article on the benefits of olive oil for low carbers and how you can get a quality bottle for just $1 if you’re in the US!

You *could* eat this dish cold, and the delicata is certainly still tasty,  but the kale loses its crispness and goes soft, which I personally don’t like so much.

Print

Delicata Squash with Kale and Pecans

Prep Time

5 mins

Cook Time

20 mins

Total Time

25 mins

 

This low carb delicata squash side dish is roasted with kale and pecans.

Course: Side Dish

Cuisine: American

Keyword: delicata, kale, low carb, pecan, squash, vegetarian

Servings: 4

Calories: 191 kcal

Ingredients

• 14 oz delicata squash
• 1 tbs olive oil
• ½ tsp paprika
• salt and pepper
• 2 cups chopped kale
• ¼ cup pecan halves

For the vinaigrette

• 2 tbs extra virgin olive oil
• 1 tsp Dijon mustard
• 1 tsp lemon juice

Instructions

1. Preheat the oven to 375F.
   

2. Prepare the squash by cutting it in half lengthways, then across the middle. Use a spoon to scoop out (and discard) the seeds.

3. Cut each quarter into rings, and place them on a baking sheet. Drizzle with olive oil, then season with salt, pepper, and paprika. Roast for 10 minutes.

4. Remove the delicata from the oven, and cover it in chopped kale. Return it to the oven for 5 minutes.

5. Take it out of the oven, toss the squash and kale together, then sprinkle over the pecan halves. Return the vegetables to the oven for another 3-5 minutes or until the kale is crispy at the edges and the pecans are lightly toasted.

6. Meanwhile, make a quick vinaigrette from extra virgin olive oil, lemon juice and Dijon mustard.
   

7. Transfer the veggies to a serving bowl and pour the vinaigrette over. Serve warm.

Recipe Notes

9g net carbs per serving (quarter of the whole recipe)

Nutrition Facts

Delicata Squash with Kale and Pecans

Amount Per Serving

Calories 191 Calories from Fat 135

% Daily Value*

Total Fat 15g 23%

Saturated Fat 1g 5%

Cholesterol 0mg 0%

Sodium 31mg 1%

Potassium 539mg 15%

Total Carbohydrates 11g 4%

Dietary Fiber 2g 8%

Sugars 2g

Protein 3g 6%

Vitamin A 96.9%

Vitamin C 64.1%

Calcium 8.3%

Iron 7.2%

* Percent Daily Values are based on a 2000 calorie diet.

Inspired by this recipe from Do You Even Paleo