There’s something about the first squash of the season that signals fall has officially arrived at the farmers market. And while the larger winter varieties can sometimes feel like a commitment, delicata squash may just be the easiest place to begin.
Recognizable by its creamy skin, colorful stripes and oblong shape, delicata has a naturally sweet, almost nutty flavor that becomes even richer as it caramelizes in the oven. But its best-kept secret might be its skin: you can eat it.
Unlike thicker-skinned winter squash, delicata doesn’t need to be peeled before cooking. Simply wash it, slice it lengthwise, scoop out the seeds and cut it into half-moons or rings. A little olive oil, salt and pepper are really all it needs before heading into a hot oven.
And here’s something you may not know: delicata is actually an heirloom squash with roots going back more than a century. It was popular in the early 1900s before becoming harder to find for a time, eventually making a comeback as improved varieties helped make it easier for farmers to grow. Today, it has become a fall farmers market favorite.
Its thin skin also means delicata doesn’t store quite as long as some of its tougher winter-squash cousins. Consider that your invitation to enjoy it while it’s in season rather than saving it for months in the pantry.
From Market Basket to Dinner
Once you bring one home, keep things simple. Roast slices until the edges are deeply golden, then try them tucked into a grain bowl, tossed into a fall salad, served alongside roasted chicken, or added to a skillet with apples and herbs.
For something a little sweeter, roast delicata with a drizzle of maple syrup or honey, a pinch of cinnamon and flaky sea salt. And don’t automatically toss those seeds, cleaned and roasted, they make a wonderfully crunchy seasonal snack or topping.
Our farmers market challenge this week: Pick up one delicata squash you’ve never cooked before and give it a try. Choose a beautiful one using our guide, take it home, and let the season do the rest.
Sometimes the best way to celebrate the harvest is simply to cook what caught your eye at the market.
How to Choose a Delicata Squash
One of fall’s most versatile vegetables, delicata squash is loved for its naturally sweet flavor and tender, edible skin with no peeling required!
When shopping at the farmers market, look for:
- Creamy yellow skin with deep green or orange stripes.
- A squash that feels heavy for its size; a sign it’s full of moisture and flavor.
- Firm skin with a matte finish and no soft spots or deep bruises.
- Smaller to medium-sized squash, which tend to have the sweetest, most tender flesh.
Farmers Market Tip: Unlike many winter squash varieties, delicata’s skin becomes perfectly tender when roasted or sautéed, making it one of the easiest and most delicious seasonal vegetables to cook from stem to skin.
A Little Goodness in Every Bite
Delicata squash isn’t just delicious, it brings plenty of goodness to the table, too. Naturally rich in fiber, vitamin C, potassium, and colorful plant nutrients like carotenoids, it’s a wonderful seasonal addition to a balanced plate. Its fiber supports healthy digestion, while vitamin C and carotenoids contribute to normal immune function and overall wellness.
And because the tender skin is edible, you can enjoy the whole squash with less prep, less waste, and more of what the harvest has to offer.
Good for you. Good for the season. And wonderfully easy to cook!