Sautéed Delicata Squash – From My Bowl

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This Sautéed Delicata Squash is simple, but full of fall flavors. Thinly sliced ​​delicata squash, infused with herbs and spices, then topped with toasted almonds. Ready in just 25 minutes. Vegan and gluten-free.

Say hello to your new favorite side dish! This Sautéed Delicata Squash is the best way to get your winter squash fix without any hassle. It’s infused with fresh thyme and garlic, then sautéed on the stovetop until the squash is creamy on the inside and golden brown on the outside. Finish with a sprinkle of toasted almonds and serve with your favorite dish.

Contents
  1. What is Delicata Squash?
  2. What You Need for Sautéed Delicata Squash
  3. How to Make Sautéed Delicata Squash
  4. Presentation suggestions
  5. How to Store Sautéed Delicata Squash
  6. Recipe FAQs
  7. Sautéed Delicata Squash Recipe

What is Delicata Squash?

You’ve probably heard of pumpkin, butternut squash, maybe even acorn squash, but what is it? delicate squash? Delicata squash is another winter squash scientifically known as Cucurbita pepo var. pepo. It is known for its distinct, cylindrical, oblong shape and distinctive green and orange stripes that run the length of the creamy-colored squash. Similar to acorn squash, it is sweet and nutty with a creamy, tender texture when cooked.

It is most commonly found at farmers’ markets and grocery stores during the fall and winter months, and once you taste this healthy and nutritious squash, you’ll want it all season long. This stir-fry method is easily one of the quickest and most delicious ways to cook delicata squash, which means you’ll be able to satisfy the craving in 25 minutes flat!

What You Need for Sautéed Delicata Squash

ingredients for sautéed delicata squash arranged on a marble kitchen counter
  • Delicata squash: Depending on their size, you will need one large or two small delicata squashes. If you’re choosing squash at the grocery store, I recommend buying a small to medium sized squash when possible. Smaller delicata squashes tend to be more flavorful and have a higher flesh-to-skin and seed ratio. Additionally, look for a squash that is smooth, with a slightly sweet aroma and flawless skin with a firm, intact stem.
  • Seasonings: While you can making sautéed delicata squash with just fresh squash and oil for the pan is SO much tastier when infused with flavorful herbs and spices. For the most flavorful squash, I recommend fresh thyme leaves, cumin, salt, garlic and freshly ground black pepper to taste.
  • Oil: Olive oil enhances the flavor of the squash and contributes to browning and crispness, giving the squash a golden exterior. If you’re oil-free, you can fry the squash in a dry pan, but it won’t be as flavorful.
  • Almonds: I love the warm, crunchy toasted almonds added to the squash, but the almonds can be omitted or substituted with another nut instead. Walnuts, pistachios and pine nuts would be perfect!

How to Make Sautéed Delicata Squash

side-by-side images of the pan with the left image showing the infused oil and the right image showing the sautéed delicata squash
  1. Preparation And cut squash slices into thin 1/4″ slices.
  2. In a hot, dry frying pan, Grill almonds until fragrant and golden, about 3 to 5 minutes.
  3. Add olive oil, thyme, cumin and black pepper. Blow for about 30 seconds, stirring constantly, to infuse the oil with the spices.
  4. Mix In squash and salt, then blanket to “steam” the squash.
  5. After 4 minutes, to unveil And blow for an additional 10 to 12 minutes, or until fork tender and slightly translucent. Add minced garlic cloves in the last 2 minutes.
  6. Serve warm squash with toasted almonds and more black pepper, to taste. Appreciate!

Caitlin’s Cooking Tips

  • There is no need to peel the squash. Unlike hard-skinned winter squashes, delicata squash skin is thin, smooth, and absolutely delicious! It is also a source of additional nutrients and antioxidants.
  • Be careful to slice thinly. If you cut the delicata squash into slices thicker than 1/4″, it will need significantly longer to cook until fork tender. While this doesn’t affect the end result in terms of flavor and texture, it defeats the purpose of using this quick and easy stovetop method.
an enlarged image showing the texture of sautéed delicata squash

Presentation suggestions

This delicata squash is the ultimate fall side dish and pairs well with just about any main dish. Try it with a cozy bowl of soup, this Fall Farro Salad, or hearty main dishes like this Homemade Vegan Holiday Roast, Vegan Lentil Bread, or Chickpea Pie. It can even be enjoyed on its own as a light appetizer or a nutritious afternoon snack. It’s really hard to go wrong!

If you’re looking for more squash-centric recipes, you’ll also love this Honey Nut Roasted Squash with Maple Miso Glaze and this Mushroom Stuffed Acorn Squash!

How to Store Sautéed Delicata Squash

Sauteed squash will keep in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months. Always let the squash cool completely to room temperature before covering and storing it.

Reheat leftover squash in the microwave, toaster oven, or oven until heated through.

sautéed delicata squash served on a plate

Recipe FAQs

Can I eat the seeds of a delicata squash?

The squash seeds inside the delicata squash are edible and can be saved and roasted. Toasted delicata squash seeds can be used as toasted pepitas and sprinkled over salads, soups and baked stews.

What type of oil is best for sautéing?

Any quality cooking oil with a relatively high smoke point will work well for sautéing squash. Olive oil is my personal cooking oil, but avocado oil or refined coconut oil are great alternatives.

What is the best pan to use for sautéing squash?

A nonstick pan or well-seasoned cast iron skillet is best. I almost always use my Caraway Home Essential Cookware Set for my home cooking and highly recommend it.

Appreciate! If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I would also love for you to leave a comment below with a recipe rating! Thanks for the support 😊



  • 2 soup spoons flaked almonds optional
  • 1 large or 2 small delicata squash
  • 1-2 soup spoons olive oil
  • 1/2 teaspoon fresh thyme leaves stems removed
  • 1/4 teaspoon cumin
  • Black pepper to taste
  • 1/2 teaspoon salt
  • 1 clove garlic chopped

  • Prepare the squash: Trim the ends of each squash, then cut it in half lengthwise. Use a spoon to scoop out the center seeds from each half and discard them. Cut each squash half into thin slices (~1/4 inch); if you cut them thicker, they will take longer to cook.

  • Toast the almonds (optional): Heat a large sauté pan with a lid over medium heat. Add the almonds and stir occasionally, dry toasting until fragrant and golden. This usually takes between 3 and 5 minutes. Remove from pan and set aside.

  • Aromatics: Add the olive oil to the same pan and add the thyme, cumin and black pepper. Saute for about 30 seconds to infuse the oil.

  • Steam the squash: Add the squash and salt. Mix well, then cover with a lid for 4 minutes to “steam” the squash

  • Blow : Uncover the squash and sauté for an additional 10 to 12 minutes, or until the squash is tender and slightly translucent. Stir only occasionally to help brown the squash. Add the garlic about 2 minutes before the end of cooking; mix well with the squash.

  • Serve: Transfer squash to a serving plate and garnish with toasted almonds and black pepper, to taste. Serve hot; leftovers will keep in the refrigerator for up to 5 days.

  • Almonds: The almonds can be omitted or use another nut instead. Walnuts, pistachios and pine nuts would be perfect!

Calories: 100kilocaloriesCarbohydrates: 11gProtein: 2gFat: 6gSaturated fat: 1gPolyunsaturated fats: 1gMonounsaturated fat: 4gSodium: 296mgPotassium: 440mgFiber: 2gSugar: 3gVitamin A: 1562UIVitamin C: 15mgCalcium: 49mgIron: 1mg

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