If you need a healthy snack idea, look no further than the humble delicata squash. Roasted delicata squash rings dipped into a tangy, herby yogurt dipping sauce are perfect for movie night or game day.
Delicata squash is one of my favorite winter squashes. Not only do I love the nutty, sweet taste, and creamy texture, but I love that you can eat the skin, so no peeling is required. If you love butternut squash, then chances are, you’re going to love delicata squash.
Fun fact: Delicata squash is also known as peanut squash, Bohemian squash, or sweet potato squash. Its name comes from its delicate skin.
How To Select and Store Delicata Squash
Delicata squash is at its best in the early-mid Fall.
When buying, you want it to be heavy and firm with no wrinkles or soft spots.
A whole delicata can be stored in a cool, dry spot for up to a month. Cut or cooked delicata lasts up to 3 days in the fridge. You can freeze it, but it will definitely make the texture softer and better for use in recipes like soups or stews.
Health Benefits of Delicata Squash
Nutrition-wise, delicata squash is an excellent source of Vitamin A, and a good source of Vitamin C, and fiber.
One cup of delicata delivers a whopping 500mg of potassium.
There are about 7g of carbs in 3/4 of a cup.
Tip for Making Delicata Squash Rings
Be sure to keep the slices a consistent thickness, so that they roast evenly. Keeping them to around ¼ of an inch allows them to get ever-so-slightly crunchy all on their own aka no breading. That makes them healthier and perfect for dipping.
With their sweeter flavor, they are the perfect match for a tangy Greek yogurt dip.
I kept the seasoning very simple in this recipe, just salt, and pepper; but if you like spice, I highly recommend sprinkling on some paprika or cayenne pepper before baking.
Delicata Squash Rings with Yogurt Dipping Sauce
- 1, 1.5- pound delicata squash
- 1 tablespoon olive oil
- 2/3 cup plain Greek yogurt
- 2 teaspoons minced chives
- 2 teaspoons minced parsley
- 1/4 teaspoon dried dill
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
- Preheat oven to 425 degrees Fahrenheit.
- Line baking sheet with parchment paper.
- Wash the outside of the squash, cut off and discard the ends. Cut the squash into 1/4-inch thick rings. Gently remove and discard the seeds from the center of the slices.
- Place the rings on the baking sheet in a single layer, without overlapping the slices. Brush with olive oil, and season with salt and pepper.
- Bake for 30 minutes, flipping the rings halfway through the baking time.
- Make the yogurt dip by stirring together the yogurt, minced chives, minced parsley, dried dill, garlic powder, and a pinch of salt and black pepper.
- Serve the rings immediately with the yogurt dipping sauce.