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Better than Butternut, Your New Favorite Winter Squash

Delicata squash, like other winter squashes have a long shelf life. They last in your pantry for about 3 months! They are the perfect veggie to stock up on when in season. Since it's very low in calorie, and super filling, it's great for those who are looking for easy weight management solutions. Below is my favorite way to include as a side dish. Make sure to eat the skin!

Selecting your squash: Choose squash that feels heavy for its size, is firm and has an even yellow/cream color. Yellow with green striations on its rind mean the squash is ripe. Unripe delicata squashes are light green.


  • 2 medium sized Delicata (available at the Montclair Farmer's Market)

  • 1 Red onion, sliced

  • 3 Garlic, sliced

  • Salt to taste

  • 1-2 tsp cinnamon

  • 1 Tbsp Avocado oil

  • 1/4 cup slivered almonds

  • 2 Tbsp goat cheese or shredded cheese of choice (optional)


  1. Preheat oven to 400 degrees.

  2. Cut squash lengthwise. Remove seeds with spoon. Cut into 1/4 inch thick pieces. Add 1 tbsp oil to palm of hands and massage around entire squash.

  3. Place squash spread out on parchment paper along with garlic cloves and sliced onion. Sprinkle with salt and cinnamon.

  4. Roast for about 30 minutes, flip 1/2 way through.

  5. Once squash is done, place in dish along and top with slivered almonds, and cheese.

*Nutrition facts for plain delicata squash are on the right.


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Registered Dietitian & Sports Nutritionist
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