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    Home » Recipes » Appetizers & Side Dishes

    Easy Sautéed Delicata Squash

    Published: Nov 20, 2023 by Maria · This post may contain affiliate links · Leave a Comment

    Jump to Recipe Print Recipe

    This sautéed delicata squash is simple to prepare and full of delicious fall flavors. Sautéed in herbs, garlic and spices on the stove which brings out its delicate sweetness and creamy texture. You will also love its delicious tender and edible skin. Vegan and gluten free easy recipe. 

    Sautéed delicata squash in a pan on the stove.

    Meet your new go-to side dish! This Sautéed Delicata Squash is the perfect solution for a winter squash craving without the hassle. Infused with the sweet and savory flavors of cinnamon, brown sugar and garlic, it's then sautéed to creamy perfection on the inside and golden-brown on the outside.

    If you'd like more cozy fall dishes, make sure to check out this Chickpea Stuffed Butternut Squash, Curried Butternut Squash and Lentil Soup, Crispy Air Fryer Frozen Brussels Sprouts, or this Instant Pot Sweet Potato Curry next!

    Jump to:
    • ❤️ Why you'll love this recipe
    • 🧂 Ingredients and substitutions
    • 🔪 Directions
    • 👩‍🍳 Recipe tips
    • ♨️ Storage
    • 🌱 Serving suggestions
    • ❓ Recipe FAQs
    • 📖 Recipe

    ❤️ Why you'll love this recipe

    • Makes the perfect side dish for holiday dinners.
    • Edible Skin: Because you can eat the thin skin of delicata squash, there's no need to peel it!
    • Fall Flavor: The warming spices perfectly capture the essence of fall.
    • Easy preparation: Sautéeing delicata squash on the stove top is an easy, fast cooking method that brings out the is delicious sweet flavor.

    🧂 Ingredients and substitutions

    Ingredients for sautéed delicata squash laid out on a kitchen counter.

    Delicata squash - these delicious fall and winter squashes with an oblong shape can be found at farmers markets or specialty grocery stores during the fall and winter. 

    Vegan butter or oil - coconut oil adds a delicious flavor. You can also use canola oil or olive oil.  

    Seasonings - I love to use fall seasonings such as cinnamon, black pepper, garlic and nutmeg

    Fresh herbs - fresh thyme and sage are delicious to add, if you have them on hand. 

    Brown sugar - Just a pinch of brown sugar helps to enhance the caramelized sweetness of the squash. 

    Fresh garlic - Adding freshly minced garlic will add an amazing flavor to this dish. I like to add it in when you're halfway through cooking the squash, so it won't burn. 

    🔪 Directions

    Delicata squash cut in half on a cutting board with a spoon scooping out the seeds.

    Step one: Cut the delicata squash in half and scoop out the inner guts and seeds. 

    Delicata squash getting cut up on a wooden cutting board into strips.

    Step two: Turn the squash halves flat side down and cut it into half moons vertically, about ½" thick slices. Make sure they're all roughly uniform slices. 

    Delicata squash pieces sautéing in a pan on a stove.

    Step three: Add oil or vegan butter to a large skillet or sauté pan on medium heat. Once the pan is hot, add the squash slices to the pan in a single layer and let them sauté until lightly golden brown. 

    Sautéed delicata squash in a pan on the stove.

    Step four: Flip the squash slices and add the minced garlic, seasonings, salt and fresh herbs to the pan and stir it around a little bit. Cook for another 3-4 minutes, or until the other side becomes golden brown and the squash becomes soft.

    👩‍🍳 Recipe tips

    Control Heat: Keep a close eye on the heat level. Sauté delicata squash over medium heat to avoid burning while allowing the natural sugars to caramelize and develop a delicious, golden-brown exterior.

    Thin Slices for Quick Cooking: Opt for thin slices of delicata squash to ensure quick and even cooking. This not only speeds up the process but also enhances the texture of the squash.

    Serve Immediately: For the best taste and texture, serve sauteed delicata squash immediately after cooking. This ensures that it retains its delightful texture and flavors. 

    ♨️ Storage

    Sautéed delicata squash after being cooked in a pan.

    To store leftover squash:

    1. Refrigerator: Place any leftover sauteed squash in an airtight container and store it in the refrigerator. It can be refrigerated for up to 3-4 days.
    2. Freezer: While delicata squash has a delicate texture that may change slightly upon freezing, you can freeze sautéed slices. Ensure they are cooled completely before transferring to freezer-safe bags or containers. Label with the date and use within 2-3 months.
    3. Reheating: To reheat, use an oven or toaster oven for best results. This helps to retain the crispiness. Alternatively, you can use a stovetop pan or microwave. Keep in mind that reheating may not restore the original texture entirely, but it should still be tasty.

    Remember to adjust the seasonings after reheating, as flavors may mellow during storage.

    🌱 Serving suggestions

    Consider pairing the sautéed delicata squash with complementary flavors, such as a tangy balsamic glaze or a sprinkle of vegan parmesan cheese for added richness.

    This would go amazing with some other side dishes such as Caramelized Brussels Sprouts, Air Fryer Sweet Potatoes or Instant Pot Vegan Mashed Potatoes.

    Serve this along side a main course dish such as Vegan Seitan Chicken or Vegan Seitan Steak.

    ❓ Recipe FAQs

    Do you leave skin on delicata squash?

    Yes, the skin of delicata squash is edible, and many people choose to leave it on, especially when sautéing. The skin softens during cooking, and its mild flavor complements the sweet taste of the squash. Plus, keeping the skin on adds extra nutrients and fiber to your dish.

    Does delicata squash taste like butternut squash?

    Delicata squash has a slightly sweet and nutty flavor with a tender, creamy texture. Unlike butternut squash, delicata squash has edible skin, adding a unique element to its taste and texture. Both squashes share sweetness but differ in flavor profiles and textures. It's worth trying both to see which you prefer in various recipes.

    How do you know when delicata squash goes bad?

    When delicata squash goes bad, it may show signs such as soft spots, mold, a foul smell, or a change in color from its usual creamy or yellow hue. Additionally, if the skin becomes excessively wrinkled or the squash feels mushy, it's an indication that it's no longer fresh. Always inspect it visually and check for any unusual odors to determine if it's still good for consumption.

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    If you loved this recipe, leave a 5 ⭐️ rating on the recipe card and comment below!

    📖 Recipe

    Sautéed delicata squash after being cooked in a pan on the stove.

    Easy Sautéed Delicata Squash

    This sautéed delicata squash is simple to prepare and full of delicious fall flavors. Sautéed in herbs, garlic and spices on the stove which brings out its delicate sweetness and creamy texture. You will also love its delicious tender and edible skin. Vegan and gluten free easy recipe. 
    5 from 1 vote
    Print Pin Rate
    Course: Side Dish
    Cuisine: American
    Diet: Vegan
    Prep Time: 5 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 25 minutes minutes
    Servings: 4
    Calories: 74kcal
    Author: Maria
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    Ingredients

    US Customary or Metric
    • 1 delicata squash
    • 1 tablespoon vegan butter (or oil)
    • 1 teaspoon ground cinnamon
    • ¼ teaspoon ground nutmeg
    • 2 cloves minced garlic (or 1 teaspoon garlic powder)
    • 1 tablespoon brown sugar
    • ½ teaspoon salt (or to taste)

    Instructions

    • Cut the delicata squash in half and scoop out the inner guts and seeds. Turn the squash halves flat side down and cut it into half moons vertically, about ½" thick slices. Make sure they're all roughly uniform slices. 
      1 delicata squash
    • Add oil or vegan butter to a large skillet on medium heat. Once the pan is hot, add the squash slices to the pan in a single layer and let them sauté until lightly golden brown. You may have to do this in batches if your pan is too small.
      1 tablespoon vegan butter
    • Flip the squash slices and add the minced garlic, seasonings, salt and fresh herbs to the pan and stir it around a little bit. Cook for another 3-4 minutes, or until the other side becomes golden brown and the squash becomes soft. Stir the squash around a bit in the seasonings.
      1 teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, 2 cloves minced garlic, 1 tablespoon brown sugar, ½ teaspoon salt

    Notes

    Control Heat: Keep a close eye on the heat level. Sauté delicata squash over medium heat to avoid burning while allowing the natural sugars to caramelize and develop a delicious, golden-brown exterior.
    Thin Slices for Quick Cooking: Opt for thin slices of delicata squash to ensure quick and even cooking. This not only speeds up the process but also enhances the texture of the squash.
    Serve Immediately: For the best taste and texture, serve sauteed delicata squash immediately after cooking. This ensures that it retains its delightful texture and flavors. 
    Storage:
    1. Refrigerator: Place any leftover sauteed squash in an airtight container and store it in the refrigerator. It can be refrigerated for up to 3-4 days.
    2. Freezer: While delicata squash has a delicate texture that may change slightly upon freezing, you can freeze sautéed slices. Ensure they are cooled completely before transferring to freezer-safe bags or containers. Label with the date and use within 2-3 months.

    Nutrition

    Calories: 74kcal | Carbohydrates: 14g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Sodium: 319mg | Potassium: 410mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1684IU | Vitamin C: 14mg | Calcium: 42mg | Iron: 1mg
    Tried this recipe? Tag me today!Mention @DamnTastyVegan or tag #DamnTastyVegan!

    The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

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    About Maria

    Maria is the creator of the blog and YouTube channel Damn Tasty Vegan. She has been a vegetarian since 2005 and vegan since 2015. She loves showing new vegans how easy and delicious living a vegan lifestyle can be. She is passionate about animal welfare and strives to help change the way animals are viewed and treated, by helping people transition to a vegan lifestyle.

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    Hi, I'm Maria Rose! I'm a professional singer by night, and recipe developer by day. I run this blog and am also the creator of the One Month (30 minute) Meal Plan. I love helping people learn how to cook easy and delicious plant based meals.

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    Golden brown delicata squash in a pan on the stove.

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