Baked Delicata Squash Rings


Delicata squash somehow remains a mystery for many people who see the cream colored, green ridged squash in the store, but have no idea what to make with it once they get it to the kitchen. I have seen recipes for delicata stuffed with fruits and stuffed with vegetables. I decided to take a very simple approach to using my squash. The delicata skin is thin and edible. The seeds roast just like those from a pumpkin. I decided to try roasting the squash cut in thin rings. Sometimes, my knife slipped and I didn’t get a clean cut, leaving me many C shaped pieces. By using the Cs and Os, I was able to create a decorative squash flower stuffed with seeds in the middle.

Sometimes referred to as peanut squash or Bohemian squash, these low calorie winter squash are high in vitamin A, contain a good dose of vitamin C, and are cholesterol free.


(Makes 2-3 servings)

2 delicata squash

1 tbsp. coconut or olive oil

spice of choice (I used Tony Chachere’s Cajun Seasoning)



1. Slice the ends off of the delicata squash and discard.

2. Slice the squash into as thin of rounds as possible using a sharp knife (about 1/16th of an inch thickness.)

3. Remove the seeds and fibers. Separate the fibers from the seeds. Wash the seeds and pat them dry.

4. Place the delicata rounds and seeds flat on a baking sheet covered with parchment.

5. Lightly brush each round with oil. The seeds don’t need extra oil.

6. Sprinkle the rounds and seeds with your choice of seasoning. You could choose garlic powder, garlic salt, cajun seasoning, chile powder, chile and lime salt or even parmesan cheese.

7. Bake at 375 degrees for 10 minutes or until slightly browned.

8. Remove the rounds and seeds from the baking sheet and arrange on a plate as desired. Snack away on this low calorie appetizer.


Note: The squash does shrink when baked, so I suggest using two squash to get 2-3 servings.



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