/ Nutrition

How To Make Delicata Squash

Delicata squash, also known as yellow or sweet potato squash, is a winter vegetable that tastes sweet, nutty, and rich. Found in many super- and farmers markets, this vegetable contains a variety of nutrients such as vitamin C, beta-carotene, phosphorus and potassium. The seeds of the squash are high in magnesium and zinc, which promote a healthy immune system, as well as, strong muscles. Like the seeds, the skin on all winter squash varieties, except spaghetti squash, is edible and nutritious. In the event your local market does not stock delicata squash, other winter squash varieties can easily be substituted such as, butternut, acorn, and spaghetti squash.

It is so versatile that we have seasonally included delicata squash in our Grocery Bag deliveries. Steamed, boiled, roasted, sautéed or microwaved, the squash can be ready to eat in 20-30 minutes, and may prove to be your next winter staple. Below is an easy and flavorful recipe highlighting delicata squash, or any squash of your choice. The seasonings listed are just suggestions and can be modified if you are limiting salt or if it is not to your liking.  Feel free to add your own seasonings and to leave the skin on while cooking. Keep in mind, the longer the cooking, the softer and more tasteful the skin, especially if roasted!

Roasted Delicata Squash

Prep Time: 5 minutes Cook Time: 20-25 Total Time: 30 minutes


  • delicata squash
  • 1 tbsp. olive oil
  • Pinch of salt
  • Tsp. of pepper
  • 1.5 tsp. of garlic powder
  • Squeeze of lemon/ lemon juice

Herb suggestions: thyme, dill weed, rosemary, mustard seed, etc.


  1. Preheat oven to 425°F and line a baking sheet with parchment paper. Cut squash in half lengthwise, scoop out the seeds (keep these for later!) and slice into half-moons.
  2. Add olive oil, garlic powder, and season with herbs and spices. Transfer seasoned squash to parchment paper.
  3. Lay squash flat and evenly on parchment paper. Roast for 20-25 minutes until tender and golden brown
  4. Serve immediately and enjoy!

*If using butternut squash, here is a link to a butternut squash casserole recipe!

Learn how to roast Delicata squash in our latest video from our Nutrition Department!

We use the Delicata squash we receive from Greenmarket Co. & GrowNYC in our Grocery Bag program for our clients living with HIV/AIDS!

Recipe: Roasted Delicata Squash Seeds

Prep: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes


  • Delicata squash seeds
  • 1 tbsp. olive oil
  • Pinch salt
  • 1 tsp. pepper

Spice suggestions: cinnamon, curry powder, paprika, etc.


  1. Preheat oven to 275°F
  2. Wash, remove ribs, and pat seeds dry with a paper towel.
  3. To a medium sized bowl add olive oil and seasoning (herbs and spices).
  4. Line a baking sheet with parchment paper and spread seeds out evenly.
  5. Place prepared seeds in the oven and cook for 15-20 minutes, stirring occasionally.
  6. Serve immediately and enjoy!

5.23.24 / Nutrition

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