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This Sautéed Delicata Squash recipe is the perfect fall side dish that takes just 15 minutes to make on your stovetop. It’s a little sweet, a little spicy, and full of flavor. This dish is gluten free and vegetarian with a vegan option.
What Makes This Recipe Great
If you’ve never tried delicata squash before, you must! It’s a small, oval-shaped squash with a green and cream-colored striped rind. You can eat the rind, which means it doesn’t require any peeling or removal. When cooked correctly, the rind is firm (al dente) and the interior of the squash is creamy and delicious. This sautéed delicata squash recipe doesn’t require any fancy equipment – just a skillet and your stove! It’s packed with fall flavors and will be the perfect compliment to any roasted or slow-cooked main dish.
Recipe Highlights
- Healthy – Delicata squash is high in fiber and potassium
- Easy to make – Ready in 15 minutes
- Simple with minimal ingredients
- Gluten Free and Vegetarian
- Sweet and savory
- This is one of the best gluten free sides I’ve tried!
Ingredient Notes
Delicata squash: If you’re wondering where to find delicata squash, I am usually able to find this easily at Trader Joe’s in the fall. It is sold at many grocery stores. If you need a good substitute for delicata squash, you can try acorn squash or kabocha squash – just note, you will need to remove the rind from both of those prior to sauteeing!
Salt/spices: Cinnamon and cayenne – omit the cayenne if you don’t like any heat. It’s a very small amount and only adds a touch of spice, however.
Maple syrup: This adds a delicious sweetness and helps to caramelize the squash while it cooks. Make sure to look for 100% pure maple syrup
Butter: Sub vegan butter to make this delicata squash recipe vegan. You can also use ghee if preferred.
How To Cut Delicata Squash
- Wash the squash since you will be eating the rind.
- Cut the squash in half horizontally and use a spoon to scoop out the seeds.
- Cut the ends off each side, then slice each one vertically.
- Slice each ¼ squash into ¼-1/2″ thick moon-shaped slices.
How To Make Sautéed Delicata Squash
- Melt the butter and olive oil together in a large skillet over medium heat. Add in the squash, salt, spices, and maple syrup.
- Cook over medium to medium high heat for 10-15 minutes, stirring frequently, until the squash is tender and beginning to brown.
- Season with salt and pepper to taste and serve with your favorite main dish.
Mary’s Tips & Tricks
- Look for a squash that is firm on the outside and green / cream striped.
- You can cover the squash while it cooks, making sure to stir every couple of minutes. This can help it steam and cook faster.
- Using a non-stick pan is helpful to ensure the squash doesn’t stick as it browns.
Recipe FAQ’s
A one pound delicata squash has approximately 160 calories.
I usually find it at Trader Joe’s, but many other grocery stores will have it during the fall season.
To make this in the air fryer, melt the butter. Toss the squash with the olive oil, butter, spices, and maple syrup. Air fry at 400 for 12-13 minutes, shaking every couple of minutes so it cooks evenly.
More Gluten Free Side Dishes
Sautéed Delicata Squash
Equipment
- chef knife
Ingredients
- 2 medium delicata squash, about ½ lb each
- 1 tbsp olive oil
- 2 tbsp butter, or vegan butter for dairy free
- ½ tsp salt
- ½ tsp cinnamon
- 1 tbsp maple syrup
- ¼ tsp cayenne
Instructions
- Cut your squash in half horizontally and use a spoon to scoop out the seeds. Cut the ends of each side, then slice each one vertically. Slice each ¼ squash into ¼-1/2" thick moon-shaped slices.
- Heat the olive oil and butter in a large skillet over medium high heat. Add the squash moons along with the salt, cinnamon, maple syrup, and cayenne.
- Cook for 10-15 minutes, stirring often, until the squash is tender and starting to brown. Enjoy with your favorite main dish!
Notes
- You can cover the squash while it cooks, making sure to stir every couple of minutes. This can help it steam and cook faster.
- Using a non-stick pan is helpful to ensure the squash doesn’t stick as it browns.
Nutrition
All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.
Delicious! The maple syrup gives a lovely finish to the pan-fried squash – and the cinnamon adds a bit of warmth to the overall taste.
Thanks Jannette!
When you say: “Cut the squash in half horizontally” do you mean crosswise? or lengthwise?
Thanks
Meaning, cut across the middle (the skinny part) – crosswise.
Yummy!!! I had never cooked delicata squash but it’s now going to be a regular item for us! Thanks for this YUMMY way to cook it! As always, your recipes are truly my favorite I find online!
Thank you so much!!