13 Delicata Squash Recipes + Produce Guide (2024)

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by Marcie //November 5, 2021 (updated 2/23/23)

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Celebrate fall and winter with this collection of 13 Delicata Squash Recipes! You’ll find savory recipes for stuffed, baked and roasted delicata squash, along with side dishes and salads. You’ll also learn nutrition information, how to cut it and so much more!

13 Delicata Squash Recipes + Produce Guide (1)

There are so many varieties of winter squash, and each one brings something a little different to the table. The textures, colors and flavors all vary making them each unique in their own rite.

Delicata squash is very special to me because I first learned about it years ago in cooking school. We prepared some amazing dishes with winter squash, and delicata was my absolute favorite.

It’s got a soft velvety texture, sweet flavor and it’s so festive and beautiful. It truly makes every dish extra special whether it’s the star of the dish or an accompaniment.

If you love produce, be sure to check out the following collections for inspiring recipes!

  • Butternut squash recipes
  • Cabbage recipes
  • Carrot recipes
  • Chicory recipes
  • Corn recipes
  • Cranberry recipes
  • Delicata squash recipes
  • Leek recipes
  • Fava bean recipes
  • Fennel recipes
  • Fig recipes
  • Persimmon recipes
  • Poblano pepper recipes
  • Pomegranate recipes
  • Rhubarb recipes
  • Shish*to pepper recipes
  • Swiss chard recipes
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13 Delicata Squash Recipes + Produce Guide (2)

What is delicata squash?

Delicata squash is a variety of winter squash that’s characterized by its delicate, striped skin. It’s also known as Bohemian squash, peanut squash, and sweet potato squash.

What does delicata squash taste like?

The slightly chewy edible peel is a great contrast to the sweet, velvety flesh, which tastes like a cross between butternut squash and sweet potato.

When is delicata squash season?

I did a little research on this subject and found that while delicata squash is harvested and eaten in the winter, it’s actually in the summer squash family with pattypan, yellow crookneck and zucchini.

Can you eat delicata squash skin?

Yes, delicata squash skin is edible, which means it doesn’t require peeling. The name “delicata” is actually derived from the delicate skin or rind of the squash. The skin is soft and slightly chewy, which adds great texture to any dish.

Nutritional benefits

Delicata squash is an excellent source of Vitamin A, and good source of Vitamin C, potassium and fiber.13 Delicata Squash Recipes + Produce Guide (3)

Choosing and storing delicata squash

When choosing your delicata squash, make sure that it’s heavy and firm with no wrinkles or soft spots.

I store mine in the same cool, dry area where I store my onions, garlic and potatoes. It can keep for up to 3 months depending on the temperature.

How to cut delicata squash

Delicata squash has an edible skin so it’s a breeze to prep, especially with my handy step by step instructions and video.

One tip: when scooping out the seeds, use the tip of the spoon to dig into the flesh a bit.

Don’t toss those seeds! They can be roasted just like pumpkin seeds.13 Delicata Squash Recipes + Produce Guide (4)

How to cook delicata squash

Delicata squash is very versatile, and may be air fried, baked or roasted in half moons or rings. From there, add to salads, side dishes, grain bowls, etc.

It also holds its shape very well, making it great for stuffing. Fill with with your favorite fillings like chili, quinoa or meats.

What is a good delicata squash substitute?

It depends on the recipe, but you should be fine to substitute delicata squash with acorn squash, butternut squash or even sweet potatoes.

13 Delicious Delicata Squash Recipes

Delicata squash is velvety in texture, sweet in flavor, and the easiest variety of winter squash to prepare. The skin is edible so there’s no need to peel it! It’s great baked, roasted or air fried, and makes a beautiful addition to your fall and winter recipes!

13 Delicata Squash Recipes + Produce Guide (5)

Chili Stuffed Delicata Squash

Chili Stuffed Delicata Squash is hearty Southwest turkey chili stuffed in roasted delicata squash. Top with cheese and cilantro for one delicious fall meal!

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13 Delicata Squash Recipes + Produce Guide (6)

Delicata Squash Bake with Tahini Sauce

Simple, 30-minute delicata squash bake with toasted hazelnuts, pomegranate arils, and a maple-tahini sauce!

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13 Delicata Squash Recipes + Produce Guide (7)

Roasted Delicata Squash with Maple Glaze

This easy to prepare maple cinnamon glazed roasted delicata squash recipe is a healthy dish perfect for sharing! Brussels sprouts and pomegranates add an extra burst of flavor and nutrition.

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13 Delicata Squash Recipes + Produce Guide (8)

Roasted Delicata Squash with Pomegranate and Goat Cheese

This Roasted Delicata Squash with Pomegranate and Goat Cheese is definitely a side dish you need to try out this Holiday season. The fragrant warming spices make it feel all cozy and festive!

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13 Delicata Squash Recipes + Produce Guide (9)

Stuffed Delicata Squash

This Stuffed Delicata Squash is a vegetarian dinnertime favorite! Black beans and quinoa provide lots of protein in this meatless meal.

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13 Delicata Squash Recipes + Produce Guide (10)

Autumn Harvest Salad with Pomegranates

This Autumn Harvest Salad uses the beautiful produce available as the months start to get colder, such as delicata squash, kale, and pomegranates, as well as farro and goat cheese to make a hearty cold weather salad.

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13 Delicata Squash Recipes + Produce Guide (11)

Brown Sugar Delicata Squash Recipe

This delicata squash recipe is roasted with brown sugar, maple syrup and cinnamon for a sweet and savory side that’s perfect for fall and winter meals.

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13 Delicata Squash Recipes + Produce Guide (12)

Thanksgiving Salad

A luscious and bold fall salad with roasted delicata squash, fresh chèvre, dried cranberries and sweet and spicy pecans, a great celebration worthy salad for Thanksgiving or the holidays.

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13 Delicata Squash Recipes + Produce Guide (13)

Quinoa Stuffed Delicata Squash Rings

Vegan quinoa stuffed delicata squash rings are stuffed with mushrooms, cranberries, brussels sprouts, and pecans! Simple to make and the perfect Fall meal or appetizer!

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13 Delicata Squash Recipes + Produce Guide (14)

Harissa Miso Delicata Squash Tacos

Delicata squash are roasted in a tasty harissa miso sauce and stuffed in warm corn tortillas. They’re the perfect weeknight meal!

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13 Delicata Squash Recipes + Produce Guide (15)

Roasted Delicata Squash with Chili Yogurt & Cilantro Sauce

This Roasted Delicata Squash with Chili Yogurt and Cilantro Sauce is anything but basic. Roasted delicata squash is topped with a chimichurri style sauce, sriracha cream and pumpkin seeds.

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13 Delicata Squash Recipes + Produce Guide (16)

Kale Caesar Salad with Creamy Maple Mustard Dressing

Massaged kale with roasted delicata squash, crisp gala apples, tamari-cinnamon toasted pecans and a tangy cashew butter maple mustard dressing makes one deliciously different Caesar salad!

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13 Delicata Squash Recipes + Produce Guide (17)

Delicata Squash, Kale and Parmesan Flatbread

This Roasted Delicata Squash, Kale & Parmesan Flatbread is full of so many delicious flavors! It is a perfect holiday appetizer for all your party needs!

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posted in: Fall, Produce Guides, Recipe Roundup, Recipes, Winter // 14 comments

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    14 Comments on “13 Delicata Squash Recipes (& Produce Guide)”

  1. Nicole @ Foodie Loves Fitness Reply

    Cool new series, Marcie! I don’t cook with delicata squash much, so I enjoyed learning more about it. All of these recipes look great! Your wild rice salad sounds like something I’d love.

    • flavorthemoments Reply

      Thank you Nicole and I hope you get to try out some of these recipes!

  2. Cheyanne @ No Spoon Necessary Reply

    I absolutely LOVE delicata squash, so this post is just perfect for me! Such a fun little series, Marcie! I seriously want to make ALL of these recipes!! Cheers, friend!

    • flavorthemoments Reply

      I’m glad to hear you love it too and I want to make all of these recipes too! 🙂

  3. Sarah @ Making Thyme for Health Reply

    This is such a fun series, Marcie! Brilliant idea. I absolutely love delicata squash but I can’t seem to find it here in Athens. 🙁

    One of the many reasons I miss California!

    • flavorthemoments Reply

      Thanks so much Sarah and I’m so sorry that you can’t find delicata in Athens. California drives me nuts because of the traffic, etc. but you can’t beat the produce!

  4. Ashley@CookNourishBliss Reply

    Delicata squash is a favorite of mine! ESPECIALLY since you don’t have to peel – gotta love that! Such a fun new series – looking forward to it!!

    • flavorthemoments Reply

      No peeling makes it even more appealing! Sorry…:)

  5. Manali@CookWithManali Reply

    I have actually had delicata squash only once and that too in a pizza..I really need to cook with it..thanks for the inspiration Marcie!

    • flavorthemoments Reply

      Thanks Manali and I need to try delicata on a pizza!

  6. Sarah @Whole and Heavenly Oven Reply

    This is SUCH a fun series, Marcie! I fell in love with delicata squash in culinary school too! I’ve been hooked ever since because it’s just such a versatile GORGEOUS squash!

    • flavorthemoments Reply

      Thanks so much Sarah! One of the best parts of cooking school was learning more about the produce. 🙂

  7. Gayle @ Pumpkin 'N Spice Reply

    I love seeing this post, Marcie! I don’t eat delicata squash nearly enough, and I definitely want to do that more. I love the tips and recipes you provided! Everything looks just wonderful and this I think this is such a pretty vegetable!

    • flavorthemoments Reply

      Thanks so much Gayle! Sometimes it’s hard to come up with new ways to use produce so this series will help inspire me. And delicata is pretty isn’t it? 🙂

13 Delicata Squash Recipes + Produce Guide (2024)


How do you know when delicata squash goes bad? ›

You'll know delicata squash has gone bad if it has wrinkles or soft spots. Also, if the seeds look slimy or their color is off, you'll know it's spoiled. The seeds are normally a cream or white color. Typically, they'll be covered in the flesh of the squash.

Can you eat all of a delicata squash? ›

Yes! The skin of Delicata squash is 100% edible. That's the second reason I love this squash so much. It's so easy to prepare because you don't have to bother peeling it.

Is delicata squash a winter or summer squash? ›

Although delicata is typically considered a winter squash variety, it actually belongs to the same species as summer squash varieties like cousa, zucchini, pattypan, etc. The delicata squash is sometimes referred to as a sweet potato squash or a peanut squash.

Can I freeze raw delicata squash? ›

Let cool, cut as desired, place in freezer storage containers, label and freeze. Delicious and easy to thaw and use in puréed applications or as a simple side dish.

When should you not eat squash? ›

And if it starts to leak fluid, that's a sure sign that the squash is spoiled. Likewise, if the flesh and seeds of the fruit are mushy and slimy, that's a clear sign that it shouldn't be eaten. Color - the outer skin of the squash is a quick way to check for any sign of spoilage.

What color should the inside of delicata squash be? ›

Delicata squash are small and cylindrical, pale creamy yellow in color with green to orange vertical stripes. Inside, delicata squash is also pale yellow. One of the best features of delicata squash is its thin, edible rind.

How many delicata squash does one plant produce? ›

Aim to have no more than 4 or 5 fruit developing on each vine. Any more and you may find the flavor is lacking come harvest time. Many growers find squash to be very unruly plants.

Do you eat the skin on a delicata squash? ›

Always: Acorn, Delicata, Honeynut

Wofford and our test kitchen editors will leave the skin on delicata, acorn, and honeynut squash to save time, add nutrients, and reduce food waste. These varieties have thin skins that soften readily when cooked. Next time you slice a delicata into rings ready to roast, don't peel it.

How healthy is delicata squash? ›

Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure. As with many varieties of squash, it's also full of vitamin C, which plays a role in the growth and repair of body proteins.

What is the healthiest squash? ›

In addition to vitamins A and C, butternut squash is also rich in carotenoid plant pigments and minerals like potassium, magnesium, and manganese. Like acorn squash, butternut squash can be used in both savory and sweet dishes, such as baked goods, grain dishes, and soups.

What does a mature Delicata squash look like? ›

The average weight of a mature Delicata is between one and two pounds. When the skin of the squash has changed to a wonderful cream color and it has developed its orange and green stripes, the crop may be ready to pick at this point.

What is another name for Delicata squash? ›

It is also known as peanut squash, Bohemian squash, or sweet potato squash.

What happens if you don't blanch squash before freezing? ›

Summer squash, like most vegetables, must be blanched before they can be frozen. Blanching stops enzyme actions that can cause loss of flavor, color and texture. Blanching works best if you heat 1 gallon of water to boiling in a large pot fitted with a wire basket or colander.

Is it OK to freeze squash without blanching? ›

Can you freeze summer squash without blanching? To make sure your squash doesn't get mushy, the key is to lightly blanch it before you freeze it.

How do you store delicata squash long term? ›

Squash store best at an even 50°F in a dark place. This could be a cool and dark shelf, cabinet, or drawer in the kitchen, pantry, or closet. They also store well in a warmer section of the root cellar such as on the top shelf.

How long does delicata squash last on the counter? ›

The squash should feel firm and heavy for its size. The squash should also be a light creamy yellow color with long green stripes. If the squash is more orange than yellow, it may be overripe. Uncooked whole delicata squash will last for up to 4 weeks on the kitchen counter.

How long does delicata squash last in the fridge? ›

Raw, cut delicata squash will keep in an airtight container in the fridge for up to a week. Cooked squash can be stored in an airtight container in the fridge for four to five days. To freeze delicata squash, spread diced cubes on a baking sheet.

What does a mature delicata squash look like? ›

The average weight of a mature Delicata is between one and two pounds. When the skin of the squash has changed to a wonderful cream color and it has developed its orange and green stripes, the crop may be ready to pick at this point.

Can you eat expired squash? ›

“Exp. (or Expires)” – this is a true expiration date. The food is not safe to eat and must be thrown away.


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