This maple delicata squash recipe is a wonderfully tasty side dish recipe! Gluten free, low carb, and sugar free recipe.
The following post contains affiliate links, which means that at no extra cost to you I can make a tiny bit of money to help support this blog. Thank you!
Have you tried delicata squash before? You may remember my recipe for Low Carb Delicata Squash with Kale and Pecans! I saw this winter squash on sale the other day so I grabbed a couple, and decided to make a version of my Roasted Delicata Squash but with a different flavor profile – instead of Parmesan I went with maple and thyme. SO good! I also kept the rings whole, rather than cutting them in half.
Delicata Squash Nutrition
A half cup serving of delicata squash contains around 9 grams of carbohydrates and 3g of fiber, so 6g net carbs. So it isn't the lowest of the squash family, but it isn't the highest either. 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. Definitely watch out for the serving size on this one!
Having said that, it's a seriously tasty vegetable. It's also a good source of potassium and dietary fiber, and contains magnesium, manganese, and vitamins C and B.
Oh and the name? It refers to the “delicate” skin, meaning that it is completely edible!
How to Make Low Carb Maple Delicata Squash
Slice off the ends of the squash, then cut it in half.
Use a long sharp knife to hollow out the seeds from each half, then slice into rings.
Mix together low carb maple syrup, olive oil, and fresh thyme leaves in a large bowl, then add the delicata. Mix to coat well. For the maple syrup I recommend either Lakanto Maple Syrup or Choc Zero Maple Vanilla. I'd definitely recommend getting one or the other – you'll find so many uses for it! Low carb pancakes, ice creams, cocktails…
Place the delicata rings onto a baking sheet, and drizzle any remaining marinade over the top. Roast in a preheated oven for about 15 minutes, or until starting to turn brown at the edges.
Season with salt and pepper then serve.
This maple delicata recipe would pair perfectly with chicken or pork! The maple syrup adds just a touch of sweetness and the thyme gives it a slight earthy tone.
- 1 lb delicata squash
- 2 tbs low carb maple syrup (eg Lakanto)
- 2 tbs olive oil
- ½ tsp fresh thyme leaves
- salt and black pepper
- Preheat the oven to 400F.
- Slice off the ends of the squash, then cut it in half.
- Use a long sharp knife to hollow out the seeds from each half, then slice into rings.
- Mix together low carb maple syrup, olive oil, and fresh thyme leaves in a large bowl, then add the delicata. Mix to coat well.
- Place the delicata rings onto a baking sheet, and drizzle any remaining marinade over the top. Roast for about 15 minutes, or until starting to turn brown at the edges.
- Season with salt and pepper then serve.
8g net carbs per serving (a quarter of the recipe of 3-4 rings)
Nutrition InformationYield 4 Serving Size Quarter of the recipe
Amount Per Serving Calories 116Total Fat 7gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 6gCholesterol 0mgSodium 7mgCarbohydrates 17gNet Carbohydrates 8gFiber 9gSugar 2gProtein 1g
Nutritional information for this recipe is provided as a courtesy and is my best approximation. I cannot guarantee completely accurate data due to variations in ingredients and cooking methods. Carbohydrates from sugar alcohols are not included in net carb counts as it has been shown that they do not impact blood sugar. Net carbs are the total carbs minus fiber.