Sautéed Delicata Squash is a tasty side dish with just a few easy ingredients: delicata squash, butter, oil, and seasonings. Sauté it in a pan for an easy low-carb side dish.
If you’re in search of a low-carb side dish option, sauteed delicata squash is a perfect option. You can make it quickly, it has amazing flavors and offers a relatively low carbohydrate content while being rich in dietary fiber.
Delicata squash pairs wonderfully with grilled chicken or turkey breast, offering a balanced blend of flavors. It also complements the richness of salmon which makes a healthy but delicious meal. Whatever you decide to pair sauteed delicata squash with, it will go down as a treat.
What is Delicata Squash?
Delicata squash, is a type of winter squash that belongs to the same family as pumpkins and zucchini. It is known for its small to medium size, oblong shape, and distinctively thin skin. It tastes a bit sweet, like a sweet potato, with a similar soft texture. You don’t need to peel delicata squash because the skin is so thin, which makes prepping this even easier.
A cup of cooked delicata squash contains about 20-30 grams of carbohydrates. The carb count can vary slightly depending on the size and specific variety of the squash. It’s a fairly low-carb option compared to some other starchy vegetables, making it a decent choice for those keeping an eye on carb intake.
» You might also like this Sausage Stuffed Delicata Squash and Kabocha Squash Soup.
Ingredients Needed
- Delicata Squash – Try to find a squash with a creamy background color with contrasting green or orange stripes. Steer clear of squash with dark spots. It should feel dense for its size and a tap should yield a hollow sound.
- Cooking Oil – Feel free to use any high-heat cooking oil you have on hand.
- Butter – I always use salted butter for an extra savory note.
- Salt & Freshly Ground Black Pepper – Season the squash with salt and pepper to your taste preference.
How to Make Sauteed Delicata Squash
Slice the squash into 1/2-inch half-moon shapes.
Heat the cooking oil in a skillet over medium high heat. Once hot, add the squash to pan and saute for about 2-3 minutes per side, until tender enough to pierce with a fork.
Add the butter to the pan and saute the squash in the butter until lightly browned.
To serve, place the squash on a place and pour the butter over the squash. Season with salt and pepper to taste.
Additional Helpful Tips
- Select a firm, unblemished Delicata squash with vibrant color and a healthy stem.
- Overcrowding the pan can lead to steaming instead of caramelizing. Sauté the squash in batches if needed.
- Delicata squash cooks relatively quickly, so keep a close eye to avoid mushiness.
How to Store
Refrigeration: If you have leftover sauteed delicata squash, allow it to cool down to room temperature, then transfer it to an airtight container. Store in the refrigerator for up to 3-4 days.
Freezing: You can freeze sauteed squash for longer storage. Allow it to cool completely, then place it in an airtight container or freezer-safe resealable bag. Label with the date and store in the freezer for up to 2-3 months.
Reheating Options
Stovetop: This is one of the best methods to preserve the crispy texture of the squash. Heat a skillet or pan over medium heat and add a small amount of cooking oil or butter. Once the oil is hot, add the leftover squash and spread it out in an even layer. Cook for a few minutes, stirring occasionally, until the squash is heated through and crispy.
Microwave: While this method might result in a slightly softer texture, it’s quick and convenient. Place the leftover squash in a microwave-safe dish and cover it with a microwave-safe lid. Heat in 30-second increments, stirring between intervals, until the temperature is reached.
Air Fryer: If you have an air fryer, it can be a great tool for reheating delicata squash. Preheat the air fryer to around 350°F. Place the leftover squash in a single layer in the air fryer basket and heat for a few minutes, checking and stirring occasionally until it’s heated through and crispy.
Frequently Asked Questions
Can I eat the skin of delicata squash?
Yes, the skin of delicata squash is edible and softens when cooked. It adds a nice texture to the dish. Remember to wash the squash thoroughly before cooking.
How do I slice delicata squash?
Slice the delicata squash lengthwise, then use a spoon to scoop out the seeds and fibers. Cut it into thin half-moon slices for even cooking.
How many carbs are in delicata squash?
A cup of cooked delicata squash contains about 20-30 grams of carbohydrates. The carb count can vary slightly depending on the size and specific variety of the squash. It’s a fairly low-carb option compared to some other starchy vegetables, making it a decent choice for those keeping an eye on carb intake.
What to Serve With This Dish?
This side dish goes well with a lot of different main dishes. Here are a few of our favorites:
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Sautéed Delicata Squash
Ingredients
- 1 large delicata squash seeded and cut lengthwise
- 1/2 tablespoon (7 ml) cooking oil
- 1 tablespoon (14 g) butter
- Salt and freshly ground black pepper to taste
Instructions
- Slice the squash into 1/2-inch half moon shapes.
- Heat the cooking oil in a skillet over medium high heat. Once hot, add the squash to pan and saute for about 2-3 minutes per side, until tender enough to pierce with a fork.
- Add the butter to the pan and sauté the squash in the butter until lightly browned.
- To serve, place the squash on a plate and pour the butter over the squash. Season with salt and pepper to taste.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.
Easy side dish!
I was so surprised to find out that you could eat the skin.