Sautéed Delicata Squash

Enjoy a delicious fall side in minutes with this easy and flavorful sautéed delicata squash. Topped with toasted walnuts, crispy sage, and a hint of maple sugar, it's sure to become your new favorite!

One of the best things about this time of year is that fall season is squash season.  Markets and grocery stores are overflowing with all kinds of different winter squashes.  From butternut , to spaghetti squash to acorn squash there’s no shortage of squash options to choose from but one of my favorites has to be delicata squash.

If you’re looking for a squash recipe that’s a little different from the usual suspects then you’ll want to try this sautéed delicata squash. Sautéed delicata squash is one of the easiest fall sides you can make in minutes on the stovetop instead of the oven which makes it great for both weeknights and holiday dinners.

What is Delicata Squash?

Delicata squash is a small, yellow skinned, oblong winter squash streaked with orange and green.  But the best thing about this variety is how easy it is to prepare!  Unlike other large squashes with thick skins that can make them hard to wrangle, delicata squash are easy to slice through thanks to their thin skin and manageable size. 

Its thin skin also means there’s no need to peel it before cooking.  The interior flesh is also yellow and has a creamy texture and subtle nutty but not too sweet flavor that’s probably most similar to an acorn squash.

Sautéing the squash in a pan instead of roasting it in the oven makes for a fast and delicious side.  Crispy sage leaves, toasty walnuts, a dash of nutmeg and a hint of maple gives the squash a distinctly fall flavor that makes it a perfect accompaniment to all your meals this time of year.  Here’s what you’ll need to make it:

Ingredient Notes:

(Here are a few notes about the ingredients you’ll need for this recipe.  As always find the full list of ingredients and directions in the recipe card at the bottom of the post.)

• Delicata Squash  - Look for delicata squash that are medium sized and similar in shape so that the slices will cook evenly.
• Olive Oil – For frying.
• Sage – Fresh sage leaves are quickly fried in a bit of olive oil making them crisp and infusing the oil with flavor.  The remaining oil is used to sauté the squash and the leaves are used to top the squash before serving.
• Garlic – A smashed clove of garlic is also used to flavor the oil before sautéing.
• Walnuts – Finely chopped toasted walnuts create a crunchy topping for the sautéed squash.
• Maple Sugar – A sprinkle of maple sugar over the still warm squash adds a bit of crunch and compliments the natural sweetness of the squash.
• Nutmeg – A bit of freshly ground nutmeg brings some warmth and fall flavor to the dish.  (For even more fall flavor try a pinch of cinnamon as well.)

Variations:

• Use a combination of butter and olive oil for a non-vegan version.
• Use cinnamon in addition to the nutmeg.
• Swap toasted pumpkin seeds or pecans for the walnuts.
• Use coconut sugar instead of maple sugar.

Continue to Content

Yield: Serves 4

Sautéed Delicata Squash

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Enjoy a delicious fall side in minutes with this easy and flavorful sautéed delicata squash. Topped with toasted walnuts, crispy sage, and a hint of maple sugar, it's sure to become your new favorite!

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Ingredients

• 2 Tablespoons/15g chopped walnuts
• 2 Tablespoons/30ml extra-virgin olive oil
• 15-20 small sage leaves, stems removed
• 1 small clove of garlic, peeled and smashed but still whole
• 1 medium Delicata squash (about 1 pound)
• ¼ teaspoon sea salt
• Freshly ground black pepper, to taste
• ⅛th teaspoon ground nutmeg
• 1 Tablespoon/9g maple sugar

Instructions

1. Place walnuts in a skillet over medium-low heat, shaking the pan occasionally to prevent the walnuts from burning.  When fragrant and lightly golden (between 1-2 minutes), transfer to a plate to cool.
2. Cut squash in half lengthwise and cut off stems. Use a spoon to scoop out the seeds.  Cut the squash halves into half-moons between a ¼ inch and a ½ inch thick. Set aside.
3. Heat olive oil in a large skillet.  Test if the oil is hot enough by throwing a sage leaf into the oil, the oil should start to bubble immediately. Add the rest of the sage leaves in one layer and fry, flipping leaves halfway, until leaves darken and oil stops bubbling (about 30 seconds to one minute). Using tongs or a fork to transfer sage to a paper towel to drain.
4. Add smashed garlic clove to the oil and fry for 15-30 seconds or until fragrant, removing clove before it browns. 
5. Add the sliced squash to the oil, sprinkle with salt and pepper, and sauté, flipping squash pieces occasionally (about 3-4 minutes per side) to cook evenly until fork tender. (Depending on the size of your pan you may need to sauté the squash in two batches so as not to overcrowd the pan.) Sprinkle the squash with nutmeg and sauté for one more minute.  Remove pan from heat and sprinkle squash with maple sugar, toasted walnuts and fried sage.
6. Transfer to a serving plate and serve warm.

Notes

Tips:

Depending on the size of your pan you may need to sauté the squash in two batches so as not to overcrowd the pan.

Variations:

• Use a combination of butter and olive oil for a non-vegan
  version.
• Use cinnamon in addition to nutmeg.
• Use pumpkin seeds or pecans instead of walnuts.
• Use coconut sugar instead of maple sugar.

Storage:

Squash is best served warm but leftovers can be stored in an airtight container in the fridge for 3-4 days and re-heated in a pan.

Dietary Info:

Gluten-Free, Grain-Free, Vegetarian, Vegan, Dairy-Free, Egg-Free, Paleo

Recommended Products

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• 
  Made In Cookware - 12-Inch Stainless Steel Frying Pan - 5 Ply Stainless Clad - Professional Cookware Italy - Induction Compatible
• 
  Coombs Family Farms Organic Pure Maple Sugar, Original, 6 oz

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 203Total Fat: 19gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 134mgCarbohydrates: 9gFiber: 2gSugar: 4gProtein: 2g

Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.

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Sylvie

Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.