This low carb delicata squash side dish is roasted with crispy kale and toasted pecans, then tossed in a quick lemon Dijon vinaigrette. Pecans are having a real moment this fall, and their buttery crunch is exactly what turns a tray of roasted veggies into something you'll want to make again and again.
Inspired by this recipe from Do You Even Paleo
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After discovering delicata squash, I couldn't wait to cook with it again! This naturally sweet squash gets its name from its delicate skin, which is completely edible, so there's no peeling and no wrestling with a giant knife. If you've never tried it before (or even heard of it!), it tastes a lot like butternut squash, just a little sweeter and quicker to cook.
Is Delicata Squash Low Carb?
Delicata isn't the lowest carb vegetable in the squash family (zucchini wins that one), but it isn't the highest either, and a sensible portion fits into a low carb diet just fine. For the full carb count and nutrition breakdown, take a look at my Roasted Delicata Squash post, which has a complete nutrition table.
Roasting the delicata with kale is not only delicious, the kale also bulks up the dish and brings the carb count down per serving. This recipe honestly serves four people (I could pretend it serves six or eight to make the numbers look better, but it really doesn't!), and it comes out at around 9g net carbs per serving. Check the recipe card below for the full nutrition.
Key Ingredients & Substitutions
- Delicata squash. Look for a firm squash with cream and green stripes and no soft spots. One medium squash weighs about 14 oz. If you can't find delicata, small chunks of acorn squash work too, but they need peeling and a few extra minutes in the oven.
- Kale. Curly kale gets the crispiest edges, while lacinato (Tuscan) kale stays a little more tender. Strip out the tough stems and chop the leaves into bite-size pieces. If you love those crispy bits, you'll probably love my Kale Chips with Parmesan too.
- Pecans. Pecan halves toast beautifully in just a few minutes and add healthy fats, crunch and a natural sweetness without any sugar. I keep a bag of pecan halves in the pantry all fall. Walnuts or hazelnuts are good swaps.
- Olive oil and paprika. A drizzle of olive oil helps the squash caramelize, and a little paprika gives it a warm color and gentle flavor. Smoked paprika is lovely here if you have it.
- Lemon Dijon vinaigrette. Extra virgin olive oil, lemon juice and a teaspoon of Dijon mustard make a sharp, zero-fuss dressing that balances the sweet squash. Need some good EVOO? Check out my guide to olive oil for low carbers.
Helpful Tips
Cut even slices. Halve the squash lengthways, then across the middle, and scoop out the seeds with a spoon. Slicing each quarter into half-moons of roughly the same thickness (about half an inch) means everything roasts at the same speed, so you don't end up with some pieces mushy and others still hard.
Give the squash some space. Spread the slices out in a single layer on a baking sheet lined with a silicone baking mat or parchment paper. Crowded squash steams instead of roasting, and you lose those lovely golden edges.
Add the kale and pecans in stages. The squash needs a head start, the kale only needs a few minutes to crisp, and the pecans need even less. Adding them in that order means nothing burns, and everything is ready at the same time.
Watch the pecans closely. Nuts go from toasted to burnt very quickly. Pull the pan out as soon as they smell nutty and look a shade darker; they'll keep cooking a little on the hot tray.
Dress it just before serving. Pour the vinaigrette over while the vegetables are still warm so they soak up the flavor, but don't do it too far ahead or the kale will lose its crunch.
Variations
- Add some cheese. Crumble feta or goat cheese over the top, or finish with shaved parmesan.
- Make it smoky. Swap regular paprika for smoked paprika and toss in some crumbled cooked bacon at the end.
- Turn it into a warm salad. Serve it over a bed of baby spinach or arugula and add a little extra vinaigrette.
- Change up the nuts. Walnuts, hazelnuts or roasted pumpkin seeds all work instead of pecans.
- Add some protein. Top with sliced grilled chicken or a couple of soft-boiled eggs to make it a light meal.
Serving Ideas
This is a fantastic fall side dish for weeknight dinners. It goes really well with Roasted Chicken Thighs with Sage, Roasted Keto Pork Chops or Keto Glazed Salmon, and the sweet squash and tangy dressing are lovely next to anything rich or savory.
It also makes a colorful addition to a Thanksgiving or holiday table. Serve it alongside roast turkey and another low carb side or two, like Garlic Butter Spaghetti Squash, and nobody will miss the potatoes.
Storing & Freezing
Leftovers keep in an airtight container in the fridge for up to 3 days. 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. To bring it back to life, reheat it on a baking sheet in a hot oven for 5-8 minutes or in a skillet over medium heat.
I don't recommend freezing this one. The squash turns watery and the kale and pecans go soggy once thawed. If you want to get ahead, slice the squash and whisk up the vinaigrette a day in advance, keep them separately in the fridge, and roast everything just before serving.
More Low Carb Squash Recipes
If you loved this recipe, here are a few more you might enjoy:
- Roasted Delicata Squash
- Low Carb Maple Delicata Squash
- Garlic Butter Spaghetti Squash
- Roasted Brussels Sprouts with Parmesan and Bacon
📖 Recipe
Delicata Squash with Kale and Pecans
Ingredients
Equipment
Step-by-Step Instructions
- Preheat the oven to 375°F (190°C) and line a large baking sheet with a silicone baking mat or parchment paper.
- Rinse the delicata squash (no need to peel, the skin is edible). Cut it in half lengthways, then across the middle, and scoop out and discard the seeds with a spoon.
- Slice each quarter into half-moons about ½ inch (1 cm) thick and spread them out in a single layer on the baking sheet. Drizzle with the olive oil, season with salt, pepper and paprika, and toss to coat. Roast for 10 minutes.
- Remove the pan from the oven and scatter the chopped kale over the squash. Return it to the oven for 5 minutes.
- Take the pan out again, toss the squash and kale together, and sprinkle the pecan halves over the top. Roast for another 3-5 minutes, until the kale is crispy at the edges and the pecans are lightly toasted.
- Meanwhile, whisk the extra virgin olive oil, Dijon mustard and lemon juice together in a small bowl with a pinch of salt and pepper.
- Transfer the vegetables to a serving bowl, pour the vinaigrette over and toss gently. Serve warm.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
Linda says
Looks delicious! . Can’t wait to try these!