What the Heck Is Delicata Squash? The Sweet, Stripe-Skinned Heirloom
What is this pinstriped squash and how is it prepared? Discover why delicata squash is gaining in popularity, and try this simple, yummy recipe!
Walk past a farmers’ market stand in October and the small cream-and-green-striped squashes are likely delicata. They look like decoration, but they are one of the most useful winter squashes a home cook can buy. The skin is thin and edible, the flesh is sweet, and a delicata cooks in half the time of a butternut. The variety almost disappeared in the mid-1900s and only came back because of a small university breeding program.
Quick Reference
- What it is: a small, oblong winter squash with cream and dark green stripes, sweet flesh, and an edible skin.
- The headline difference: the skin is thin enough to roast and eat. No peeling.
- Flavor: sweet, chestnut-like, somewhere between butternut and sweet potato.
- Origin: heirloom dating to the 1890s; nearly extinct by mid-20th century; revived by Cornell University seed breeders in the 1990s.
- Best season: September through December.
- Storage: 1-3 months in a cool, dry spot. Shorter shelf life than butternut.
Why the Sudden Popularity of Delicata?
Two reasons. First, the no-peel skin. A standard winter squash demands a sharp knife, a steady hand, and ten minutes of careful work just to get to the orange flesh. Delicata is the answer. Cut it in half lengthwise, scoop the seeds, slice into half-moons, toss with olive oil and salt, and roast. The skin caramelizes alongside the flesh and tastes like roast sweet potato. Second, the flavor. Delicata is sweeter than butternut and not as starchy as acorn. Restaurants picked it up first; home cooks followed.
Delicata is also an heirloom open-pollinated variety, not a hybrid, which means seeds saved from one fruit will grow the same plant next year. Cornell University seed breeders revived the variety in the 1990s after it had nearly vanished. Today, delicata is back on every fall menu and every fall seed catalog.
Delicata Squash Health Benefits
Delicata is high in vitamin A and vitamin C, with a meaningful dose of fiber, potassium, and B-vitamins. The orange-yellow flesh signals beta-carotene; the eye and skin benefits come with the color. Lower in carbohydrates than sweet potato, which makes it useful in lower-carb cooking. The edible skin adds extra fiber and a little extra polyphenol antioxidants from the dark stripes.
Growing Your Own Delicata Squash
Delicata is a vining winter squash. Direct-seed after the last frost in well-drained, rich soil with full sun. Each vine takes around 6 feet of garden space. The fruit matures in 80 to 100 days. Pick when the skin turns from green-striped to cream-striped (cream becomes dominant) and the stem starts to dry and turn corky. Cure in a warm dry spot for 7 to 10 days to harden the skin. Same growing rules as summer squash, but the harvest window is later.
Storing Delicata Squash
Delicata is not as long-storing as butternut or kabocha. Plan to use it within 1 to 3 months of harvest. Store cured squash in a cool, dry spot (50 to 60°F is ideal). Refrigeration shortens the shelf life. Cut squash keeps in the fridge for 3 to 5 days.
Roasted Delicata Squash Recipe
Ingredients:
- 2 delicata squash, washed
- 3 tablespoons olive oil
- 1 tablespoon maple syrup
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ teaspoon cinnamon
- Fresh thyme leaves, optional
Instructions:
- Preheat oven to 425°F. Line a baking sheet with parchment.
- Trim the ends of each squash. Halve lengthwise and scoop out the seeds (save them; they roast like pumpkin seeds, see our pumpkin seed guide).
- Slice each half into ½-inch half-moons.
- Toss with olive oil, maple syrup, salt, pepper, and cinnamon.
- Spread on the baking sheet in a single layer.
- Roast 25 to 30 minutes, flipping halfway through, until the edges are deep golden and the flesh is fork-tender.
- Finish with thyme leaves before serving.
Serve as a Thanksgiving side, on top of arugula with goat cheese, or alongside roast chicken on a weeknight.
Frequently Asked Questions
Do you have to peel delicata squash?
No. The skin is thin enough to roast and eat, which is the variety’s main appeal. Wash and roast skin-on.
What does delicata taste like?
Sweet, chestnut-like, somewhere between butternut and sweet potato. Less starchy than acorn squash.
How long does delicata keep?
1 to 3 months cured and stored in a cool, dry spot. Shorter than butternut or kabocha.
Is delicata a hybrid?
No. Delicata is an heirloom open-pollinated variety. Seeds saved from one fruit will grow the same plant the next year.
Can you eat the seeds?
Yes. Toss with oil and salt and roast at 400°F for 15 to 20 minutes, just like pumpkin seeds.
Deborah Tukua
Deborah Tukua is a natural living, healthy lifestyle writer and author of 7 non-fiction books, including Pearls of Garden Wisdom: Time-Saving Tips and Techniques from a Country Home, Pearls of Country Wisdom: Hints from a Small Town on Keeping Garden and Home, and Naturally Sweet Blender Treats. Tukua has been a writer for the Farmers' Almanac since 2004.
- Deborah Tukua
- Deborah Tukua
- Deborah Tukua
- Deborah Tukua
The squash was delicious.
Delicata is technically a summer squash though it is classified as a winter squash because of its thick skin and fall readiness. Though I have gotten it fresh grown in the summer.
So I cut in half lengthways and deseed Bake until soft scoop out some meat and whip up like mashed potato put it back in the shell and broil. Just like double baked potatoes.
I just bought one last evening. I had never seen one, but I prepared it by cutting it into rings and tossing it with olive oil and salt and pepper. It was delicious. I left the skin on and probably next time will bake the halves instead of cutting into rings.
Hi Everyone, why fret about peeling the skin and removing the seeds on any large squash. Just wash the outer skin of the squash. Poke a few slits with a knife on top and sides of the squash for air escape. Put in any baking dish with some water and bake at 350o for about 45-60 min or until done. When done, slice it anyway you like. The seeds and membranes will come out very easily. Put any herb, spice or combo & butter on. The meat of the squash should separate from the skin very easily. Enjoy!
Hi! Thank you so much for the tremendous amount of information about this particular squash. I’ve never eaten the peeling (or skin) of the squash but I certainly will now. I love butternut squash but I don’t have the physical ability to peel that rind. Now that I’ve read all this info about the squash plus the recipes, it’s given me the perfect alternative. Happy Thanksgiving to all!
I never remove peel of squash. Just wash, remove seeds, cut in 1/2“ circles and bake. Delicious. Leftovers, just pop in freezer bag & freeze.
I’ve saved a recipe using Delicata squash and Kabocha, and if I ever find both of these in my local market at the same time, I will make “Winter Squash Agrodolce”. Fresno chiles, red pepper flakes and honey are also in this dish, so can’t wait to make it.
Patricia, wonderful! That sounds so interesting! Take pictures and share with us!