Delicata Squash Recipe With Maple And Pumpkin Spice

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This Delicata squash recipe makes a delicious autumn-inspired side dish!

I always tend to forget just how good delicata squash is. I’m not sure why. If I was smart, it would be the first squash I buy every season. They are smaller squashes, so the portions are perfect for me and Mini Chef and they are pretty versatile as far as the seasonings you can put on them and they turn out amazing each and every time.

Clean Eating Roasted Maple Pumpkin Spice Delicata Squash Recipe

What Is Delicata Squash?

It’s a pin-stripped, yellowish winter squash that is similar in flavor to butternut squash.

  • A ½ cup of this squash is only 20 calories, has zero fat, only 5 carbs  and 1 gram of protein.
  • It gives you a healthy dose of vitamin A along with some vitamin C, calcium and iron.
  • You can bake or roast it.
  • The seeds are edible. Roast them like pumpkin seeds!
  • They make a delicious, blended soup as well!

Can You Eat The Skin Of A Delicata Squash?

Absolutely! You don’t have to peel this squash if you don’t want to. In fact, roasted delicata squash is often tastier with it’s skin on!

Personally, I prefer to remove it. But it will also depend on how you prepare your delicata squash. Roasting delicate squash is a great reason to leave it on. Baking delicata squash is a great reason to remove it. At least in my experience.

Clean Eating Roasted Maple Pumpkin Spice Delicata Squash Recipe

How To Cook Delicata Squash

Delicata squash is most often roasted or baked. In this recipe, I bake it, and here’s how.

  • Cut the squash in half and remove the seeds.
  • Spray the insides lightly with an oil sprayer. Just enough to lightly coat the inside of the squash.
  • Sprinkle each half with small pinches of salt.
  • Sprinkle each side with the pumpkin pie spice. You can do slightly more or less then called for depending on the size of your squash. 
  • Pour 1 tsp. of maple syrup in each side.
  • Massage each side to mix up all the seasoning and syrup, being sure to also coat the cut edges.
  • Pre-heat oven to 350 F.
  • Place squashes on a parchment lined cookie sheet.
  • Place the squash in your pre-heated oven and bake for about 30-40 minutes, or until the squash is easily pierced with a knife.
  • Remove from oven and scoop the squash out of the peels. Note that if your skin is delicate enough, it is also edible. But I prefer to remove mine for better texture.
  • Serve with a little extra maple syrup if desired.

What You’ll Need:

  • Delicata squash – Cut in half, seeds removed (1 medium squash).
  • Oil – Any oil will work here, but I used coconut oil. (1/2 tsp.)
  • Salt – I used pink Himalayan salt, but any salt will work here. (2 pinches)
  • Pumpkin pie spice – Make sure you get the stuff without the added sugar. You can also make your own with this Pumpkin Pie Spice Recipe
  • Maple syrup – Make sure you’re using the real stuff here. Maple syrup substitutes won’t taste as good. (2 tsp. – 1 tsp. on each half of the squash)

About This Recipe

  • It’s super easy to make.
  • You can prep the squash and have them in the oven in 10 minutes tops.
  • Depending on size, they take on average, about 30-40 minutes to bake.
  • These squashes are super easy to work with. Easy to cut, easy to peel, easy to prep.

More Healthy Squash Recipes

Copyright Information For The Gracious Pantry

Delicata Squash Recipe:

Clean Eating Roasted Maple Pumpkin Spice Delicata Squash Recipe

Delicate Squash With Maple And Pumpkin Pie Spice

A delicious, Autumn-inspired squash recipe that makes a perfect side dish to almost any main course.
Print Pin Rate
Course: Side Dish, Vegetables
Cuisine: American
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 2 servings
Calories: 55kcal
Author: The Gracious Pantry

Equipment

  • Cookie sheet or baking pan
  • Parchment paper

Ingredients

  • 1 medium delicata squash (cut in half, seed removed)
  • ½ tsp. oil
  • 2 pinches salt
  • ¼ tsp. pumpkin pie spice (no sugar added – see link above to make your own)
  • 2 tsp. maple syrup (+ more for serving if desired)

Instructions

  • Pre-heat oven to 350 F.
    Cut the squash in half and remove the seeds.
    Clean Eating Roasted Maple Pumpkin Spice Delicata Squash Recipe
  • Spray the insides lightly with an oil sprayer. Just enough to lightly coat the inside of the squash.
    Clean Eating Roasted Maple Pumpkin Spice Delicata Squash Recipe
  • Sprinkle each half with small pinches of salt, pumpkin pie spice and 1 tsp. maple syrup. Massage each side to mix up all the seasoning and syrup, being sure to also coat the cut edges.
    Place squashes on a parchment lined cookie sheet.
    Place the squash in your pre-heated oven and bake for about 30-40 minutes, or until the squash is easily pierced with a knife.
    Remove from oven and scoop the squash out of the peels. Note that if your skin is delicate enough, it is also edible. But I prefer to remove mine for better texture.
    Clean Eating Roasted Maple Pumpkin Spice Delicata Squash Recipe
  • Serve with a little extra maple syrup if desired.
    Clean Eating Roasted Maple Pumpkin Spice Delicata Squash Recipe

Notes

Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.5the recipe | Calories: 55kcal | Carbohydrates: 11g | Fat: 1g | Sodium: 391mg | Potassium: 304mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1190IU | Vitamin C: 10.7mg | Calcium: 30mg | Iron: 0.6mg

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