Oil-Free Roasted Delicata Squash Recipe
This oil-free Crispy Roasted Delicata Squash has a sweet, tangy balsamic glaze and caramelized edges. No peeling required! An easy side for weeknight dinners, grain bowls, or holiday meals.
Servings: 4 servings
Calories: 93kcal
Equipment
- Large baking sheet nonstick or parchment-lined
- Wide bowl
- Sharp knife
Ingredients
- 2 small delicata squash or 1 medium
- 2 tablespoons balsamic vinegar
- 1 tablespoon fresh lemon juice
- 2 teaspoons Dijon mustard or stone-ground mustard
- 1 tablespoon water
- 1 teaspoon maple syrup optional, for extra caramelization
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Dash of salt (optional) use low-sodium or omit as desired
- Freshly ground black pepper to taste
Instructions
- Preheat the oven to 360°F. Line a large baking sheet with high-quality nonstick parchment paper or a silicone baking mat.
- Prepare the squash: Wash and dry the squash thoroughly. Trim both ends, halve lengthwise, and scoop out the seeds. Place each half cut-side down and slice crosswise into even ½-inch half-moons. No peeling required.
- Whisk the marinade: In a large bowl, whisk the balsamic vinegar, lemon juice, mustard, water, maple syrup, garlic powder, smoked paprika, salt (if using), and black pepper until smooth.
- Marinate the squash. Add the squash and toss thoroughly to coat both sides. No soaking time needed. Optional: Add a small drizzle of olive or avocado oil and toss again.
- Arrange in a single layer without overlapping, using two baking sheets if needed.
- Roast for 15 minutes, then brush with any remaining marinade and gently flip. Bake for about 15 minutes more, or until fork-tender and caramelized around the edges. Check near the end, as the balsamic glaze can darken quickly.
- Serve warm or chilled. Serve as a vegetable side, or add to salads or grain bowls.
Notes
- For oil-free roasting, the moderate temperature of 360°F gives the squash time to soften while helping prevent the balsamic glaze from burning.
- Dry the squash well before tossing so the marinade isn’t diluted.
- Use a nonstick liner—the sugars in the marinade can stick as they caramelize.
- Leave space between the slices for better browning.
- The oil-free version will be tender with caramelized edges. Adding a little oil encourages a more golden, crisp finish.
Nutrition
Calories: 93kcal | Carbohydrates: 23g | Protein: 2g | Fat: 0.4g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 40mg | Potassium: 828mg | Fiber: 4g | Sugar: 7g | Calcium: 68mg | Iron: 1mg
