Low Carb Maple Delicata Squash

This Low Carb Maple Delicata Squash gets a glossy sugar-free maple glaze with olive oil and fresh thyme, then roasts into tender, caramelized rings with crispy edges. It tastes like a cozy fall side dish should, and it's ready in about 30 minutes with just five ingredients.

Maple is everywhere this fall, and a good sugar-free maple syrup lets you join in without the sugar crash. Brush it over delicata squash rings and you get all that sweet, toasty flavor with about 8g net carbs per serving.

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Have you tried delicata squash yet? It's one of my favorite fall vegetables, and you may remember my Low Carb Delicata Squash with Kale and Pecans. This version is a twist on my Roasted Delicata Squash, but instead of Parmesan I went with maple and thyme. SO good! I also kept the rings whole rather than cutting them into half moons, which makes them look extra pretty on the table.

Oh, and the name? It refers to the "delicate" skin, which means there's no peeling. The skin softens in the oven and is completely edible.

Is Delicata Squash Low Carb?

Delicata sits in the middle of the squash family: higher in carbs than zucchini or spaghetti squash, but lower than butternut. A serving of this recipe (a quarter of the batch, about 3 to 4 rings) comes to roughly 8g net carbs, and the sugar-free maple syrup adds essentially none. That makes it a great low carb side as long as you keep an eye on portions. For the full nutrition breakdown of delicata squash, head over to my Roasted Delicata Squash post.

Key Ingredients & Substitutions

• Delicata squash. Look for firm squash with cream-and-green stripes and no soft spots. About 1 pound (usually two small squash) feeds four as a side. Acorn squash works in a pinch, but its skin is tougher, so roast it a few minutes longer.
• Sugar-free maple syrup. This is the star of the glaze. I like ChocZero Sugar Free Maple Syrup, which is sweetened with monk fruit, or Lakanto Sugar Free Cinnamon Maple Syrup if you'd like a little warm spice too. Once you have a bottle you'll find so many uses for it: pancakes, ice cream, even cocktails like my Low Carb Mapletini. Don't use regular maple syrup here; it's pure sugar.
• Olive oil. Helps the glaze cling and gives the squash those golden, caramelized edges. Avocado oil or melted butter work too. Not sure which olive oil to buy? My guide to olive oil for low carbers can help.
• Fresh thyme. Adds an earthy note that balances the sweetness. Fresh rosemary or sage are great swaps, or use a pinch of dried thyme (about a third of the amount).
• Salt and black pepper. Season at the end so the salt doesn't draw moisture out before roasting.

How to Make Maple Delicata Squash

Preheat the oven to 400F. Slice off the ends of the squash, then cut each one in half crosswise. Use a long, sharp knife or a spoon to hollow out the seeds from each half, then slice into rings about half an inch thick.

Mix the sugar-free maple syrup, olive oil and fresh thyme leaves in a large bowl, then add the delicata rings and toss until every ring is well coated.

Spread the rings on a lined baking sheet in a single layer and drizzle any glaze left in the bowl over the top. Roast for 15 to 20 minutes, flipping once halfway, until tender and starting to brown at the edges. Season with salt and pepper and serve.

Helpful Tips

Cut the rings evenly. Rings that are all about half an inch thick cook at the same rate, so you won't end up with some mushy and some still firm. Thinner rings get crispier; thicker rings stay creamier in the middle.

Give them space. Crowded squash steams instead of roasting. Use two pans if you need to, so every ring touches the pan and gets those caramelized edges.

Line the pan. Even sugar-free maple syrup can stick and scorch. A silicone baking mat or a sheet of parchment makes cleanup easy and helps the rings release in one piece.

Watch the last few minutes. Sugar-free syrups brown faster than you might expect. Start checking at 15 minutes and pull the pan once the edges are golden.

Add a final brush of glaze. For an extra glossy finish, brush on another teaspoon of maple syrup right as the squash comes out of the oven.

Variations

• Brown butter maple. Swap the olive oil for butter and cook it in a small pan until it smells nutty and turns golden brown, then whisk it into the maple syrup. It's rich, toasty and perfect for the holidays.
• Maple pecan. Scatter a handful of chopped pecans over the rings for the last 5 minutes of roasting, or top with my Low Carb Caramelized Pecans for extra crunch.
• Cinnamon spice. Add a pinch of cinnamon and nutmeg to the glaze for a pumpkin pie vibe.
• Spicy maple. Stir a pinch of cayenne or red pepper flakes into the glaze for a sweet-heat combo.
• Savory finish. Sprinkle with crumbled bacon or a little grated Parmesan right after roasting.

Serving Ideas

This maple delicata squash pairs perfectly with chicken or pork. The maple adds just a touch of sweetness and the thyme gives it a slightly earthy note, so it goes beautifully with Bacon Wrapped Pork Chops or Lemon Caper Pork Chops (Pork Picatta) on a weeknight.

It also earns a spot on the Thanksgiving table next to roast turkey or a Keto Turkey Meatloaf. Pile the rings on a platter, tuck in a few sprigs of fresh thyme, and nobody will guess it's low carb.

Storing & Freezing

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on a baking sheet at 400F for 5 to 8 minutes to bring back the crispy edges; the microwave works too, but the rings will be softer.

Roasted delicata doesn't freeze especially well, because the texture turns soft and watery once thawed. If you do freeze it, spread the cooled rings on a tray, freeze until firm, then move them to a freezer bag for up to 2 months. Reheat from frozen in a hot oven and use them in soups or mashes rather than as a crispy side.

More Low Carb Fall Side Dishes

If you loved this recipe, here are a few more you might enjoy:

• Roasted Delicata Squash
• Low Carb Delicata Squash with Kale and Pecans
• Creamy Brussels Sprouts
• Keto Green Beans Almondine
• Low Carb Pumpkin Cauliflower Risotto

📖 Recipe

StepAwayFromTheCarbs.com

Low Carb Maple Delicata Squash

4.86 from 7 votes

Tender roasted delicata squash rings with a sugar-free maple glaze, olive oil and fresh thyme. An easy low carb fall side dish with caramelized edges, ready in 30 minutes.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Makes: 4 servings

Net Carbs: 8

Calories: 101

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 1 lb delicata squash about 2 small squash
• 2 tbs low carb maple syrup such as ChocZero (monk fruit sweetened)
• 2 tbs olive oil
• ½ teaspoon fresh thyme leaves
• salt and black pepper to taste

Equipment

• AmazonBasics Silicone Baking Mat Sheet, Set of 2 or parchment paper

Step-by-Step Instructions

 

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1. Preheat the oven to 400F (200C) and line a large baking sheet with a silicone baking mat or parchment paper.
2. Slice the ends off the squash, then cut each squash in half crosswise.
3. Use a long sharp knife or a spoon to hollow out the seeds from each half, then slice into rings about ½ inch (1 cm) thick.
4. In a large bowl, mix together the sugar-free maple syrup, olive oil and fresh thyme leaves. Add the delicata rings and toss until well coated.
5. Arrange the rings on the baking sheet in a single layer and drizzle any remaining glaze over the top. Roast for 15 to 20 minutes, flipping once halfway, until tender and starting to brown at the edges.
6. Season with salt and black pepper, then serve warm.

Nutrition

Calories: 101kcalCarbohydrates: 10gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 0mgSodium: 5mgPotassium: 398mgFiber: 2gSugar: 2gVitamin A: 1562IUVitamin C: 14mgCalcium: 33mgIron: 1mgNet Carbs: 8g

Notes

The sugar-free maple syrup is left out of the nutrition calculation, since monk fruit sweetened syrups have zero net carbs.

For brown butter maple squash, cook the butter until golden and nutty, then use it in place of the olive oil. For maple pecan squash, add a handful of chopped pecans for the last 5 minutes of roasting.

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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.