Adventures in Healthier Eating with 2 Kids and a Picky Husband

Delicata Squash

Posted by 10 years ago 7 Comments

I didn’t even know these little gems existed until a few weeks ago. My local grocery store started stocking the fall produce and I was excited for the change. In a huge bin of winter squash, I saw acorn, butternut, spaghetti and a cute little oblong squash about 3 inches in diameter and about 6-7 inches long. It was the Delicata.

I threw one in the cart not knowing what to expect. When I got home, I researched a bit and found out they are also known as sweet potato squash or Bohemian squash. According to most sites, they are sweet, almost creamy, and I even saw recipes online for Delicata pie!

Just like most winter squash, the Delicata is low in calories, fat, and high in fiber. I couldn’t find nutritional information specifically for the squash but most winter squash varieties are about 170 calories, 2 g of fiber and no fat per cup.

So what do you DO with it? Good question. I noticed the skin was thin so I left it on and did the most natural thing I could think of. I baked it and made Delicata Steak Fries. I was pleasantly surprised! The squash was sweet, easy to cut and super filling. I’ll be buying these again! No DOUBT!

Has anyone else had this squash? What do you do with it?

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There are 7 comments so far. Join in on the conversation.


    September 4, 2008

    I ADORE delicata! Just got some today at Whole Foods-didn't think they'd be out yet, and I am making fries out of them (thank you Roni) tonight to go along with jalapeno and cheese salmon burgers. Another way I LOVE delicata (and butternut) is to de-seed and cube and toss with olive oil, fresh minced garlic, salt and pepper and roast. YUM

    Natalia Burleson

    December 10, 2008

    OK this looks interesting. I clicked the link from your Tilapia recipe. I'm going to have to try these! Counts like a veggie or is it considered a starch? I love french fries and recently cut up a sweet potato and baked it like french fries and they came out great!!!


    December 11, 2008

    I'm pretty sure it's just a veggie.. much lighter then potatoes!

    charles parker

    March 31, 2009

    I am trying to find how to prepare spaghetti squash. I found the said squash in a store, but can`t find out how to cook it.


    April 2, 2009

    Charles - Here are all my spaghetti squash ideas... and a video on how to prepare it... Hope that helps!