Roasted Maple Parmesan Delicata Squash (Even Your Kiddos Will LOVE Them!)

maple parmesan delicata squash in blue bowl on tan table runner on wood table

Even a dietitian’s kiddo needs a little encouragement to get in all those veggies every day! I love plain ol’ roasted veggies (or steamed, or stir-fried, or raw, or whatever) but these roasted maple parmesan delicata squash are really fun and flavorful!

Bonus: They are super easy to make once you get the squash cut up AND you can even mix up everything but the squash ahead of time so it’s SUPER fast to toss together and bake!

What is Delicata Squash Good For?

This roasted maple parmesan delicata squash recipe, or other delicata squash recipes, are perfect for fall and winter appetizers, side dishes, or even main dishes! Here are just a few ideas:

  • Sliced and roasted
  • Cubed and added to soups
  • Roasted delicata squash seeds (limit that food waste!)
  • Stuffed delicata squash
  • Cut and add cooked pieces to pasta dishes
  • Puree and season with cinnamon and nutmeg, then mix with cooked oatmeal
  • Puree and add to chili or other soups to help thicken
sliced yellow and green vegetable without parmesan in blue bowl on tan table runner on wood table

Is Delicata Squash High in Carbs?

Before we get too far into this … remember … carbohydrates are good for our bodies! We use them as our primary source of energy! Okay, getting off my soapbox. Let’s see a breakdown:

  • 1 cup of cooked winter squash (cubes) has about 18 grams of carbohydrates. This includes delicata but isn’t specific to delicata.
  • 1 cup of cooked sweet potato (with skin) usually has around 41 grams of carbohydrates.
  • 1 cup of mashed potatoes (ready to eat, likely without skin) has about 31 grams of carbohydrates.
  • 1 cup of cooked long-grain brown rice is about 52 grams of carbohydrates.

As a reminder, this roasted maple parmesan delicata squash includes maple syrup and pecans, both of which will add carbohydrates to the total count.

Check out this recipe: Garlic Heart Healthy Mashed Potatoes!

small glass bowl with spices and maple syrup with jug of "Great Value pure maple syrup" on counter with blue "1 TBSP" measuring spoon holding maple syrup all on grey counter with sheet pan of sliced gourd behind

What Does Delicata Squash Taste Like? What is it similar to?

Delicata squash is a cool variety of squash in my opinion for one big reason: NO PEELING REQUIRED!

I have to admit that I really don’t like spending the time to peel any variety of squash so normally I only roast squashes in half, which leaves me with mashed squash as my only option.

Delicata squash, on the other hand, is so nice because there is no peeling needed!

This skin is totally edible and doesn’t have any sort of weird texture or taste! It’s just a bit more firm than the flesh but it gives the squash a nice contract, in my opinion.

Plus, eating the skin means more fiber! WOOHOO! As for the flavor of the full squash, it’s similar to that of butternut. Fairly mild, almost buttery,

sliced delicata squash on baking sheet

How to Cut Delicata Squash

There are different ways to cut this squash, but first you gotta know what you’re using it for!

I will say that most of the time, you’ll probably be following the method my dad taught me, but there are certainly other options as well!

My dad’s method:

  1. Start by washing the squash in running water, and using a brush to loosen any dirt or debris if necessary. Pat dry or air dry.
  2. Using a large knife that you’re comfortable using, slice the top and bottom stem areas off. Make the bottom very straight across if possible because you’ll need to be able to stand it up on this end!
  3. Carefully place the squash resting on the bottom flat side you just leveled off. Take your non-dominant hand and hold the squash at the very top, sort of keeping your hand in a cupped “U” shape. You’ll need room for your knife to get between you and the squash here at the top!
  4. Very carefully (and making sure the squash isn’t wiggling or slipping) position the knife at the top of the squash in a spot that will split the squash in half, under your cupped hand that is gripping the squash. Firmly and slowly, begin to move the knife down the length of the squash, stopping anytime the squash or cutting board seems unsteady. (NOTE: If the squash is slipping here, feel free to cut squash in half by resting the squash on it’s side on the cutting board.)
  5. This step should complete with two fairly equal halves of squash on your cutting board.
  6. Now for the easy parts! Take a spoon and scoop out any of the stringy stuff and seeds. Keep the seeds for roasting or drying out for planting if you wish. Dispose of the stringy parts in whatever way you dispose of plant waste.
  7. Place the cleaned out squash halves cut side down on the cutting board. Using the same large knife in your dominant hand and a half of a squash in your non-dominant hand, cut the squash into slices. The thickness will depend on what you’re using the squash for!
squash halves before scooping out seeds and stringy insides on white cutting board on grey counter

When is Delicata Squash Season?

According to Farmer’s Almanac, delicata squash is grown in the summer and harvested in the fall! But it may be difficulty to find.

I know that my parents personally order a whole crate (or two!) from the grocery store for themselves because they actually have been selling out really quickly over the past couple of years as more and more people discover them!

Since these store well in a cool, dry place, you can keep them for a bit without worrying about them. If you plan to buy more than you can eat before they rot, consider slicing as described above and freezing delicata squash!

So, if you enjoy them, consider talking to the produce department in your local stores to see if that’s a possibility.

Of course, if you have the space and opportunity, you can also grow your own from the seeds you have after making these maple parmesan delicata squash!

Roasted Maple Parmesan Delicata Squash

This delectable maple parmesan delicata squash is a quick and easy way to enjoy this trendy squash. All natural ingredients and salt free!
Prep Time15 mins
Cook Time40 mins
Total Time55 mins
Course: Side Dish
Cuisine: American
Diet: Low Salt
Keyword: American, Baked, Low Sodium, Parmesan, Vegetables
Servings: 6 servings


  • 1 tsp canola oil
  • 2 lbs delicata squash cleaned and sliced into 1/2 inch thick half circles
  • 2 Tbsp maple syrup
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground black pepper
  • 1/4 cup chopped pecans
  • 1/4 cup shredded parmesan


  • Preheat oven to 375 degrees F. Prepare baking sheet with oil by drizzling a little over the surface. Wash your hands.
  • Place cut squash on sheet pan prepared with oil.
  • In a small bowl, combine remaining ingredients EXCEPT parmesan. Pour mixture over squash and toss to combine.
  • Bake at 375 degrees F for 40 minutes, or until pieces of squash are fork tender. Remove, let rest on baking sheet for 5 minutes, then transfer to a serving bowl.
  • Sprinkle parmesan cheese on top. Serve warm.

Did you make this recipe? I would love to hear about it in the comments! Feel free to tag @CheesyNutrition on Instagram or Facebook when you make this or any recipe from me!

Whatcha thinkin? Comment and let me know!