Rosemary Roasted Delicata Squash (Paleo, Whole30)

5 minute read

Squash season is pretty much perfection for me and delicata is at the top of my list of must haves! This recipe really showcases the natural sweetness of the delicata while offering subtle earthy notes from the rosemary and a little spice from the red pepper. One of the great things about delicata is that you don’t have to peel the skin off since it is so thin and it gives each bite a wonderful crunch and texture.

As a mom of three kids, I know it can be tough to get them to eat their veggies at times and squash? Well that one can be a doozy! But delicata is different, and if you haven’t had it before, get ready for a heavenly treat! The texture is so creamy and slightly sweet, it almost reminds me of a more starchy sweet potato. It truly is one of my absolute favorite dishes to make and my kids love it so much, I can barely get it to the dinner table before they’ve eaten it off the baking sheets!

Why Delicata Squash is So Good for You!

Delicata squash is my favorite variety of squash in the fall. I love the creamy texture with the crisp bite of the skin from roasting this gorgeous gourd. These little beauties are in season is during the late summer months into early winter. As with any fruit or veggie that I eat the skin also, I try to find the organic version if possible. If you can’t find organic, be sure to wash your delicata with cool water and a veggie wash.

Delicata squash isn’t my favorite just because of how good it tastes, but also because it is full of nutrients (especially B vitamins!), fiber, antioxidants and Omega-3s!


  • Beta-carotene: Antioxidant that is converted to vitamin A in the body which supports healthy eyes, healthy bones and your immune system.
  • Vitamin B1 (thiamine): Essential in carbohydrate metabolism, supports healthy blood sugars and mood [1].
  • Vitamin B3 (niacin): Supports metabolic conversion of food to energy and a healthy nervous system [2].
  • Vitamin B5: Supports metabolic pathways and plays a role in making red blood cells.
  • Vitamin B6: Essential in supporting a healthy immune system and healthy nervous system. Also necessary in brain development during pregnancy [3].
  • Vitamin B9 (folate): Plays a role in the production of the body’s DNA and RNA and supports development of the neural tube during pregnancy.
  • Vitamin C: Powerful antioxidant that neutralizes free radicals and reduces oxidative stress and helps with non-heme iron absorption, like in delicata squash.
  • Vitamin E: Fat soluble vitamin (is absorbed when there is fat with it) that plays a role in vision, brain, and skin health, and is an antioxidant that neutralizes free radicals.
  • Vitamin K: Vitamin K is essential in bone health and it is converted to vitamin K2 by our gut microbiome, which supports our heart health!


  • Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function.
  • Copper: Essential in the formation of red blood cells and increases iron absorption.
  • Iron: Essential in the formation of hemoglobin.
  • Magnesium: The fourth most abundant mineral in the body, it supports healthy nerve functions, healthy blood pressure, and detoxification.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [4].
  • Potassium: Potassium is the fourth most abundant mineral in your body and it is an essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [5].
  • Phosphorus: Essential in bone and teeth formation, the creation of ATP, metabolic pathways, and growth and repair of tissues.
  • Selenium: Supports thyroid health [6] and supports your immune system.
  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.


  • Cartenoids: Delicata squash are filled with beneficial antioxidants, these compounds work in protecting your body by neutralizing free radicals and reducing oxidative stress. The types of antioxidants found in delicata are carotenoids (beta-carotene, lutein, and zeaxanthin), which support vision and eye health [6].

Other Nutrients

  • Omega-3’s: Essential fatty acids that cannot be produced in the body that are vital to anti-inflammatory pathways.
  • Choline: A nutrient that supports a healthy nervous system and brain function.
  • Fiber: Delicata is very high in fiber and this is wonderful for your health. Foods high in fiber support a healthy digestive tract, healthy microbiome, support healthy blood sugars, and support healthy cholesterol.

I think you’ll agree that these beautiful fall gourds are not only beautiful but pack a powerhouse of nutrients to support your health and wellbeing! So grab some delicata and let’s get cooking!

Rosemary Roasted Delicata Squash Ingredients

Serves 6-8

3-4 Delicata Squash, cut into half moons

1 Tbsp Duck Fat or Ghee

1.5 tsp Fine Sea Salt

1 tsp Ground Black Pepper

1/2 tsp Crushed Red Pepper (opt)

1 Tbsp Fresh Rosemary, finely chopped

How to Make Rosemary Delicata Squash

1. Preheat your oven to 425 degrees.

2. Rinse and dry your squash.  Carefully cut the ends of the squash off and then cut it in half lengthwise.

3.  Using a spoon, remove the seeds with a spoon. 

4.  Flip the squash cut side down and slice it into half-moons,  then transfer to a large bowl. 

5.  Add the ghee/duck fat, salt, pepper, and crushed red pepper.  Toss to evenly coat.

6.  Spread the squash into a single layer on a rimmed baking sheet and bake for 18-20 minutes until squash is tender and slightly browned. 

7.  Remove from the oven and sprinkle the rosemary over the squash.

8.  Return to the oven and bake another 3-minutes.

9. Remove from the oven and enjoy!

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Q: Can I use the seeds for anything?

A: Yes! You can roast them just like pumpkin seeds: check out my recipe HERE!

Q: Why is my squash still hard?

A: Sounds like you need to cook it a little longer.  Cook times are a great estimate but everyones oven cooks differently, test a piece before removing to check for doneness.

Q: Can I use other squashes for this?

A: Absolutely! I love to use butternut squash the same way since you don’t have to peel it and it has a similar taste, just a bit more moist than the delicata!

If you like this recipe, check these out!

Roasted Veggie Harvest Salad: Add all this delicious delicata to a gorgeous bed of greens with some juicy slices of pork tenderloin and you have fall salad perfection!

Savory Paleo Butternut Squash Soup: This simple soup is the perfect comfort food to support your health and wellness with immune boosting ingredients like ginger and turmeric.

Curried Pumpkin Soup: This silky and pretty much perfect pumpkin soup recipe is a tantalizing combination of warm spices, sweet pumpkin and rich coconut cream. 

I hope you enjoy this as much as my family does. – Amy

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!


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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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