Roasted Delicata Squash

I have always been a believer in letting the ingredients speak for themselves. It goes all the way back to learning how to cook and bake with my mom and Italian grandmother. From a very young age, I learned that the most important piece of any recipe is the ingredients. If you start with really fresh, flavorful ingredients, the likelihood of ending up with a phenomenal dish is so much more likely...regardless of skill.

So to this day I am a stickler for baking and cooking with seasonal, fresh ingredients as often as possible, and right now it's squash season...and it's amazing.  

delicata squash

This squash is one of my favorites because it really couldn't be easier to prepare, and is such a versatile side dish, topping, or snack that can be enjoyed so many ways. My favorite way to prepare delicata squash though is always to roast it in rounds. I love how little food waste is produced when you prepare it this way as almost the entire squash is consumed from the skin, to the seeds. 

Some of my favorite ways to serve these delicata squash rounds are:

  • As a special topping to a rustic fall/winter salad
  • As a flavorful side dish that is great for replacing other common starchy carbohydrates like potatoes, or corn. 
  • As a mid-day snack drizzled with almond butter, tahini, or dipped in greek yogurt
  • Eaten as is, because they really taste that good
delicata squash

simple roasted delicata squash + delicata roasted seeds


  • 1-2 delicata squash
  • Coconut oil cooking spray
  • Sea salt


  • Preheat the oven to 400 degrees F
  • Cut the ends of of the delicata squash so that you can see into the inner cavity of the squash filled with seeds.
  • Next, taking a spoon and remove the seeds and fibrous inner contents of the delicata squash. 
  • Place your seeds in a colander to the side.
  • Next, begin to slice your delicata squash into 1/2 inch thick circular rounds. 
  • Lightly spray a baking sheet with coconut oil, and place your delicata squash rounds on the baking sheet.
  • Spray your rounds once more with coconut oil, evenly coating the top. Lightly sprinkle with sea salt and place in the oven. 
  • Flip after roughly 15-20 minutes, or once the bottom is golden brown. Cook for another 15 minutes and remove from oven.
  • Allow to cool and serve onto salads, as a side to dinner, or dipped in almond butter or greek yogurt for a mid-day snack. 

Roasting the Seeds

  • Preheat the oven to 400 degrees F
  • Take the seeds you placed in a colander and begin to separate them from the fibrous contents of the delicata squash. 
  • Once you have cleaned all the seeds, rinse them well and allow them to dry. 
  • Next lightly spray a baking sheet with coconut oil and spread the seeds evenly out on the baking sheet. 
  • Sprinkle with a little sea salt, and place in the oven for roughly 10-15 minutes, watching them closely, and making sure to toss them every 5 minutes to ensure they are cooked evenly. 
  • Once dry and crispy they can be removed from the oven. Allow to cool and enjoy as a topping on salads, or a simple snack.