One Mom’s Journey from Fat to Skinny to Confident


Delicata Squash

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Delicata SquashI never heard or even saw these until this weekend. My local grocery store is starting to pack in the fall produce and I’m psyched for the change. This weekend I noticed a pile of winter squash, there was acorn, butternut, and something I never saw before, the Delicata. It was a small, cute squash, maybe 3 inches in diameter and about 6-7 inches long.

I threw one on the cart not knowing what to expect. When I got home, I researched a bit and found out they are also known as sweet potato squash or Bohemian squash. According to most sites, they are sweet, almost creamy, and I even saw recipes online for Delicata pie!

Just like most winter squash, the Delicata is low in calories, fat, and high in fiber. I couldn’t find nutritional information specifically for the squash but most winter squash varieties are about 170 calories, 2 g of fiber and no fat per cup.

I made my Delicata Steak Fries and was pleasantly surprised. The squash was sweet, easy to cut and super filling. I’ll be buying these again!

Has anyone else had this squash? How do you eat it?

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There are 11 comments so far.


    October 2, 2007

    I just made a dish with delicata the other day- my mom’s recipe. Just bake the squash, scrape it out and combine it with about a pound cooked italian turkey sausage. Press it into a pie pan, then top it with about 1 1/2 c cornbread stuffing. It’s about 20 pts for the whole pie, so you can eat 1/4 at 5 pts. Nice.


    October 3, 2007

    My family loves these squash. I buy a ton of them in the fall and keep them cool in the garage and they make it until Thanksgiving. I just cut them down the middle, place them on a baking sheet upside down and bake for 20-30 minutes. Turn them over sprinkle a little brown sugar on top and serve.


    October 3, 2007

    These squash are 30 calories, 1g. fiber and 0 fat per 3/4 cup.


    October 3, 2007

    I love discovering new foods at the grocery! I’ll keep an eye out for Delicata. It’s even got a cute name.


    October 9, 2007

    Roni, you inspired me to try this squah and I’m glad I did! I made delicata fried last night, except that I sprinkled Red Robin Seasoning (from the restaurant) on them and they turned out delish! The only thing though, do you have a hard time cutting the darn thing into fries? My hand was in serious pain after cutting it up into fries… Perhaps I need new knifves but ouch!


    October 10, 2007

    Allison – yup, I think all winter squash is a pain in the “you know what”. ;~) But I look at it like a mini workout.

    You can also try poppin’ them into the microwave for a few minutes to soften them. It works for butternut!


    October 26, 2007

    I found nutritional info for the delicata squash (at 1 cup equals 40 calories, 1.3 g of fiber, and no fat!


    October 26, 2008

    Just made some tonight for the 1st time ….cut into rounds tossed with Olive oil and spices and roasted in the oven …my new fav squash !


    February 22, 2009

    I love love love delicata – its my favorite thing to eat, just microwave for about 7 minutes, remove seeds, and sprinkle some truvia and its delicious. I was able to find it at Whole Foods until about a month ago…

    Where do you buy it and is it still being sold now?


    February 22, 2009

    Hi Sam – I think the last of them are in stores now. I only see them in the fall and early winter months Oct-Jan pretty much. I think they are very seasonal.


    October 25, 2010

    I just baked some last night two-ways. peeled (for both) and cut in half.
    for one: i sliced it pretty thin, topped with a sauteed mixture of onions, madeira wine, water and sage, then topped that with gala apples, salt/pepper. after about 20 minutes, topped it with parmesan cheese and baked until cheese was br0wn—i baked in individual brulee rounds, YUM.
    for the other, baked the halved squash with olive oil….sauteed onions, garlic and then added sage and kale…sauteed until super wilted. add white beans, drained. add bread crumbs/parmesan cheese mix.. stuff squash and put back in oven for 15 minutes

    I LOVE IT!