Fall’s Delectable Delights: Delicata Squash

Fall’s Delectable Delights: Delicata Squash

Delicata Squash

Theresa Stahl, RDN, LDN, FAND, UPMC Western Maryland Outpatient Community Dietitian, introduces the aptly named “delicata squash” in this issue’s seasonal recipe.

Like other winter squash, it’s an excellent source of beta-carotene, which the body converts to vitamin A, and is also a good source of vitamin C. A half-cup serving is only 20 calories and supplies almost half of an adult’s vitamin A needed for the day.

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Yield: 4 Servings


  • 2-4 delicata squash, depending on size
  • 1-2 Tablespoons olive oil or olive oil spray
  • Sodium-free garlic and herb seasoning (Mrs. Dash or Perfect Pinch) to taste
  • Coarse sea salt or kosher salt, if desired


  1. Preheat oven to 425 degrees F.
  2. Wash delicata squash, removing the seeds.
  3. Slice into thin rings, about ½ inch.
  4. Toss in olive oil or spray with olive oil spray.
  5. Sprinkle with sodium-free garlic and herb seasoning.
  6. Place in a single layer on a parchment-lined cookie sheet and roast for about 30 minutes until browned. Turn halfway through.
  7. Remove from oven when lightly browned.
  8. Sprinkle with a small amount (1/4 tsp. or less) of sea salt, if desired.