Produce of the Month Guide: Delicata Squash is an informative guide to all things delicata squash and a round up of 13 recipes!

Delicata squash

Welcome to my new series Produce of the Month Guide!  This monthly guide will highlight one variety of seasonal produce and include helpful information such as nutrition information, how to prep it, grow it and especially provide you with a recipe round up to inspire you to cook with it.

And cook with it often!

I’m really excited about this new series and hope that it’s something that you’ll find useful.  I’m also taking requests…if there’s a type of produce that you’d like me to cover, drop me a message at [email protected] and I’ll do my best to get to it.

My top pick for the month of January is DELICATA SQUASH.  I learned about this varietal over 4 years ago in cooking school and it was a game changer for me.

Prior to that, pumpkin and butternut squash were the only varietals that I was familiar with, and I truly felt that I’d been missing out.

What makes delicata squash so special?

The name “delicata” is derived from the delicate skin or rind of the squash.  This delicate skin is 100% edible, which means it doesn’t require peeling.

Talk about a time saver. 🙂

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

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

Nutrition information:

Delicata squash is an excellent source of Vitamin A, and good source of Vitamin C, potassium and fiber.

Choosing and storing your delicata squash:

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

I store my squash in the same cool, dry area where I store my onions, garlic and potatoes.

I hear that delicata squash will keep for up to 3 months, but I love it so much that I never have it around that long. 🙂

How to prep delicata squash:

Because it doesn’t require peeling, delicata squash is a breeze to prep!

As easy as it is, I thought it would be nice to include a couple of visuals on how to cut delicata squash.

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.

Check out the photo collage and video below:

How to cut delicata squash

How to cook delicata squash:

You can easily roast delicata squash after removing the seeds.  You can roast it whole, scoop out the tender flesh and use it in soups, or slice it and roast in half moons or even rings!

Delicata squash holds it’s shape really well, making them great for stuffing with your favorite fillings like chili, grains or meats.

Prepped delicata squash in a bowl

Check out the 15 delicious delicata squash recipes below for inspiration on how to use this amazing winter squash!

southwest turkey chili stuffed delicata squash on a white serving platter

Southwest Turkey Chili Stuffed Delicata Squash


Delicata squash bake in baking dish

Delicata Squash Bake by Minimalist Baker


Roasted delicata squash and brussels sprouts

Maple Cinnamon Glazed Roasted Delicata Squash by Jessica Gavin


Roasted delicata squash with pomagranate and goat cheese

Roasted Delicata Squash with Pomegranate and Goat Cheese by Floating Kitchen


Stuffed delicata squash

Quinoa Enchilada Stuffed Delicata Squash by Kristine’s Kitchen

Autumn harvest salad with delicata squash

Autumn Harvest Salad with Pomegranate by Fox and Briar

Brown Sugar Delicata Squash

Brown Sugar Delicata Squash by Dinner at the Zoo


Kale salad with roasted delicata squash

Kale Salad with Roasted Delicata Squash, Chevre, Dried Cranberries and Spiced Pecans by Healthy Seasonal Recipes


Quinoa stuffed delicata squash rings

Quinoa Stuffed Delicata Rings with Mushrooms, Cranberries and Pecans by Rhubarbarians

Harissa Miso Delicata Squash Tacos on a plate with lime and salsa

Harissa Miso Delicata Squash Tacos by Healthy Nibbles and Bits

Roasted delicata squash on a platter with yogurt cilantro sauce

Roasted Squash with Chili Yogurt and Cilantro Sauce by Platings and Pairings

Delicata squash kale flatbread cut into squares

Delicata Squash, Kale and Parmesan Flatbread by She Likes Food


Roasted delicata squash wild rice salad in a bowl

Roasted Delicata Squash, Fig and Persimmon Wild Rice Salad


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