This roasted delicata squash is a quick, low carb side dish: tender half-moon slices tossed in olive oil, Parmesan and Italian herbs, then roasted until golden at the edges. It tastes a lot like sweet potato, but with far fewer carbs, and you don't even have to peel it!
This post may contain affiliate links.
Delicata squash is named for its "delicate" skin. It's much thinner than the skin on butternut or acorn squash, so it softens completely in the oven and you can eat it. That makes it one of the easiest winter squashes to cook: no peeling, no wrestling with a vegetable peeler, just slice and roast. The Parmesan coating idea was adapted from Skinnytaste, and it turns the slices into something you'll want to eat with your fingers, straight off the pan.
Delicata Squash Nutrition & Carbs
So how many carbs are in delicata squash? A cup of raw, cubed delicata squash has about 10g of total carbs and 2g of fiber, which works out to roughly 8g net carbs and only about 40 calories. That's around 2g net carbs per ounce. A serving of this roasted delicata squash recipe (a quarter of the batch) comes in at about 9g net carbs, so it fits into most low carb plans and even a keto day if you plan for it.
| Nutrition | 1 cup raw delicata squash, cubed (about 116 g) | 1 serving of this recipe (¼ of the batch) |
|---|---|---|
| Calories | 39 | 185 |
| Total carbs | 10g | 11g |
| Fiber | 2g | 2g |
| Net carbs | 8g | 9g |
| Protein | 1g | 3g |
| Fat | 0g | 15g |
| Sugar | 3g | 2g |
For comparison, a cup of cubed butternut or acorn squash has roughly 13g net carbs, and a cup of cubed sweet potato has over 20g. Delicata is lower than both, which is why it's such a good swap when you're craving something sweet and roasty. Spaghetti squash is lower still (about 6g net carbs per cup), so if you want the lowest carb squash of all, try our Garlic Butter Spaghetti Squash.
Is delicata squash keto? It's not a vegetable you can pile on your plate without thinking, but a sensible portion works well. Most of the fat in this recipe comes from the olive oil, which helps keep you full, and delicata is also a good source of vitamin C, vitamin A and potassium.
Key Ingredients & Substitutions
- Delicata squash. Look for a firm squash about 1 pound in weight, with cream-colored skin and green or orange stripes. Skip any with soft spots or deep cracks. It's at its best from early fall through winter.
- Olive oil. It helps the seasonings stick and gives the slices crispy, golden edges. Avocado oil or melted butter works too. Not sure which olive oil to buy? Our guide to olive oil for low carbers explains the differences.
- Grated Parmesan. The finely grated kind clings best and toasts into a savory, crunchy coating. Pecorino Romano is a sharper swap, or use nutritional yeast for a dairy-free version.
- Onion powder. Adds savory depth without any chopping. Garlic powder is a great swap, or use half of each. We like McCormick onion powder.
- Italian seasoning. A dried blend of oregano, basil, thyme and rosemary. Simply Organic Italian seasoning is a good one, or swap in herbes de Provence or smoked paprika.
- Salt and pepper. Season after the slices are on the pan so the salt doesn't draw moisture out while they sit in the bag.
How to Cut Delicata Squash (No Peeling Needed)
Delicata squash is much easier to cut than other winter squashes because the skin is thin and the squash is small. A sharp chef's knife makes it safer and faster; a dull blade is more likely to slip. We like the Victorinox Fibrox Pro 8-inch chef's knife, which is affordable and holds a good edge.
- Scrub it. Since you'll eat the skin, wash the squash well under running water and dry it.
- Trim the ends. Cut a thin slice off the stem end and the blossom end.
- Halve it lengthwise. Stand the squash on a cutting board, hold it steady, and cut straight down through the middle.
- Scoop out the seeds. A regular spoon does the job in seconds.
- Slice into half-moons. Lay each half cut-side down so it doesn't roll, then slice across into pieces about ½ inch thick.
Don't throw the seeds away! Rinse them, pat them dry and roast them just like you would roasted pumpkin seeds for a crunchy snack.
Helpful Tips
Keep the slices even. Slices of the same thickness cook at the same rate, so you won't end up with some pieces burnt and others still firm. About ½ inch is the sweet spot: thin enough to get crispy edges, thick enough to stay tender inside.
Use the bag trick. Tossing everything in a large resealable bag and "massaging" it coats every slice evenly with oil and Parmesan, with no seasoning left stuck to the bottom of a bowl. A large bowl and your hands work too.
Don't crowd the pan. Spread the slices out in a single layer with a little space between them, otherwise they steam instead of browning. A Nordic Ware half sheet pan gives one squash plenty of room, and a silicone baking mat stops the cheesy coating from sticking.
Flip halfway. Turning the slices after about 10 minutes browns both sides. For extra-crispy edges, roast them directly on the pan instead of a mat, or finish with a minute or two under the broiler (watch them closely so the Parmesan doesn't burn).
Watch your portion. Delicata is lower in carbs than sweet potato, but it isn't a free-for-all vegetable. Stick to a quarter of the batch per person and fill the rest of your plate with protein and low carb greens.
Variations
- Maple delicata. For a sweeter, cozy fall side, try our Low Carb Maple Delicata Squash, made with a sugar-free maple glaze.
- With kale and pecans. Turn it into a heartier side or a light lunch with our Low Carb Delicata Squash with Kale and Pecans.
- Garlic Parmesan. Swap the onion powder for garlic powder and finish with fresh parsley and an extra sprinkle of Parmesan.
- Smoky and spicy. Replace the Italian seasoning with smoked paprika, cumin and a pinch of cayenne.
- Air fryer delicata. Cook the coated slices in a single layer at 380°F for 10 to 12 minutes, shaking the basket halfway through.
- Bacon and sage. Scatter chopped bacon and a few fresh sage leaves over the slices before roasting.
Serving Ideas
Roasted delicata squash goes with almost any weeknight protein. It's lovely next to Roasted Chicken Thighs with Sage, since the herbs and squash are a classic fall pairing, and it's just as good with Lemon Caper Pork Chops, steak or baked salmon.
It also earns a spot on the Thanksgiving table as a lower carb alternative to sweet potato casserole. Serve it alongside Creamy Brussels Sprouts and Keto Green Beans Almondine for a full spread of low carb sides.
And don't overlook it as a snack. The crispy, cheesy slices are fun to eat with your fingers, especially with a little low carb ranch or garlic aioli for dipping.
Storing & Freezing
Let any leftovers cool, then keep them in an airtight container in the refrigerator for up to 4 days. Reheat in a 400°F oven or an air fryer for 5 to 8 minutes to bring back the crispy edges; the microwave works, but the slices will be softer. Cold leftovers are also good chopped into a salad.
Roasted delicata squash can be frozen, but it softens once thawed, so it's better for adding to soups, frittatas or a cauliflower mash than for serving as crispy slices. Freeze in a single layer on a tray, then move to a freezer bag for up to 3 months. If you'd like to get ahead, you can also slice the raw squash a day early and keep it in the fridge, then toss with the coating just before roasting.
More Low Carb Squash & Veggie Sides
If you loved this recipe, here are a few more you might enjoy:
- Low Carb Maple Delicata Squash
- Low Carb Delicata Squash with Kale and Pecans
- Garlic Butter Spaghetti Squash
- Low Carb Roasted Turnips
- Butternut Squash Dip
📖 Recipe
Roasted Delicata Squash
Ingredients
Equipment
Step-by-Step Instructions
- Preheat the oven to 400°F (200°C). Line a large sheet pan with a silicone baking mat or parchment paper.
- Scrub the squash well (no need to peel it). Trim off both ends, cut it in half lengthwise, and scoop out the seeds with a spoon. Lay each half cut-side down and slice across the width into half-moons about ½ inch (1 cm) thick.
- Place the slices in a large resealable bag, then add the olive oil, grated Parmesan, onion powder and Italian seasoning. Seal the bag and "massage" everything around until the squash is evenly coated in oil and seasonings.
- Spread the slices out in a single layer on the prepared sheet pan, leaving a little space between them. Season with salt and pepper.
- Roast for 15 to 20 minutes, flipping the slices halfway through, until tender and golden brown at the edges. Serve hot.
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.
Comments
No Comments