Maple Roasted Delicata Squash | Walder Wellness, RD (2024)

All you need to make this delicata squash recipe are 7 simple ingredients:

1. Delicata squash: As pictured above, delicata is a cyclindrical-shaped yellow squash that has dark green and sometimes orange lines running lengthwise along the squash. It’s a little easier to work with compared to some larger squashes and the skins are entirely edible!
2. Olive oil: Used to roast the squash in.
3. Maple syrup: After being sliced into rings, the delicata squash is tossed in pure maple syrup which not only lends a beautifully sweet and seasonal flavour to this dish, but it also helps to caramelize the vegetable when roasting!
4. Cinnamon: Ground cinnamon also pairs beautifully with squash and maple syrup. It’s such a seasonal, warming spice that I LOVE over hearty vegetables.
5. Pecans: Pecans get toasted in the oven and added to the final dish. Their warm, toasty flavour goes SO well with everything. If needed, you can omit or swap with toasted pumpkin seeds for a nut-free version. You could also try with toasted walnuts or almonds instead, although I will say that toasted pecans are THE best, in my opinion 😉
6. Goat cheese: crumbled goat cheese also gets added to the finished side dish. The savoury flavours of goat cheese offer the perfect contrast to the sweeter tastes of this delicata recipe. For a vegan/dairy-free option, swap this with a vegan/dairy-free goat cheese alternative. You could also try this with parmesan or feta instead.
7. Thyme: The seasonal perfect garnish, with added flavour! You can use either dried thyme or fresh for this recipe (fresh thyme will look a bit prettier, but both taste just as great).

And if you can’tfinddelicata squash at your grocery store– the best alternative would be to use acorn squash. You can cut it into similar slices and eat the skin, too!

Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!

Servings: 4

5 from 2 votes

• 2 medium-large delicata squash
• 2 Tbsp olive oil
• 2 Tbsp maple syrup
• 1 tsp cinnamon
• Salt, to taste
• 1/2 cup raw pecans
• 1/4 cup goat cheese, crumbled
• 1 Tbsp fresh thyme (or 1 tsp dried)

• Preheat oven to 400F. Line a large baking sheet with parchment paper.

• Cut squash: Using a large chef's knife, cut off the hard ends of the squash, then stand the squash upright on one of the flat surfaces.Cut down the center of the squash (lengthwise) to create 2 long halves. Once cut in half, scrape out the seeds and extra fleshy parts using a spoon.

  Once you've removed the seeds, flip the squash halves over so that they sit face-side down. Then, cut down each half, creating 3/4-inch half-moon rings.

• Transfer the delicata squash rings to a large mixing bowl. Add the olive oil, maple syrup, cinnamon, and salt. Toss everything together, then transfer to the lined baking sheet.

  If preferred, you could toss the squash directly on the baking sheet, too!

• Spread the squash out on the sheet in an even, single layer. Transfer to the oven and allow to cook for 25-30 minutes, until browned and fork-tender.

• In the last 7 minutes of roasting the squash, add your pecans to a small baking sheet. Place them in the oven as well, allowing them to get toasted and fragrant (just make sure they don't burn). Remove from oven, then roughly chop the nuts on a cutting board.

• Once everything is cooked, plate the roasted delicata squash and top with the toasted pecans, goat cheese, and thyme. Serve hot + enjoy!

*CAN YOU EAT THE SKIN? Yes, you can eat delicata squash skin. It gets super soft and tender when cooking, and is a great way to maximize your nutrient intake.

*LEFTOVERS:

• This recipe is best enjoyed fresh, however; leftovers will keep in an airtight container in the fridge for 3-5 days.
• You can reheat the squash in the microwave or in the oven, but I do find that it gets a bit dried out with reheating. I almost prefer serving leftovers cold, adding them to a salad or grain bowl the next day (for instance)!

*RECIPE MODIFICATIONS:

• Pecans can be omitted or swapped with toasted pumpkin seeds for a nut-free version. If you don’t have pecans on hand, you could also try this with toasted walnuts or almonds instead, although I will say that toasted pecans are THE best, in my opinion 😉
• For a vegan option, swap this with a vegan/dairy-free goat cheese alternative. You could also try swapping goat cheese with parmesan or feta instead (regular or dairy-free, as needed).
• You can use dried thyme or fresh thyme for this recipe. I used fresh thyme simply because it photographed better, but when I tested the recipe I used dried. Both tasted great!

Nutrition

As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.

Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.

Cuisine: American

Keyword: cinnamon, delicata squash, goat cheese, maple syrup, oven, pecans, roasted, thyme

Author: Carrie Walder