Healthy Vegetable Recipes Healthy Squash Recipes Healthy Winter Squash Recipes Healthy Delicata Squash Recipes Miso–Garlic Butter Roasted Delicata Squash Is a High-Fiber Side to Make This Fall 5.0 (3) 3 Reviews This delicious, gut-friendly side dish is rich in prebiotics to keep your digestive system running smoothly. Delicata squash has a tender, edible skin, so there’s no need to peel it, making it extra convenient while providing an added boost of fiber. Serve alongside roasted chicken or pork. By Amanda Holstein Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. EatingWell's Editorial Guidelines Published on October 11, 2024 Tested by Giovanna Vazquez Tested by Giovanna Vazquez Giovanna Vazquez is a part of Dotdash Meredith's fellowship program, working as a recipe tester and developer at the Birmingham food studio. Since she was a child, Giovanna has had a strong passion for baking, and her newfound interest in health led her to schooling under the culinary nutrition degree. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Active Time: 15 mins Total Time: 30 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free High-Fiber Vegetarian Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet Jump to recipe Perfectly tender and coated with savory umami butter, this Miso–Garlic Butter Roasted Delicata Squash recipe is what cozy fall dinner dreams are made of. Probiotic-filled, umami-forward miso meets up with spicy garlic to create a rich, flavorful butter that coats antioxidant- and fiber-filled delicata squash. Dill adds a hit of freshness while toasted almonds bring a subtle toasty crunch that balances out the textures and flavors. Keep reading for our expert tips, including how to ensure perfectly browned, caramelized squash. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Only stir the squash once during baking to achieve a nice browned color on the sides.You can mix the squash and miso butter in a bowl using a spatula, but doing it directly on the baking sheet saves you from dirtying another dish.For the best flavor, toast nuts before using in a recipe. To toast the sliced almonds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.Use miso butter on anything for a delicious flavor boost! Brush it on grilled chicken, roast potatoes and onions, or stir it into mashed potatoes. Nutrition Notes As its name suggests, delicata squash is more delicate than the heartier types of winter squash. It has a slightly sweet taste and is high in antioxidants and vitamins A and C. Unlike the hard-to-peel skins on other types of winter squash, you can eat the peel of delicata squash when it’s cooked since the skin is thinner. Leaving the skin on will also give you more fiber, which will fill you up and keep things moving through your gut. The fiber in delicata squash also acts as a prebiotic, feeding your beneficial gut bacteria. Miso-garlic butter adds an amazing depth of flavor to the squash. Because miso is fermented, it adds some probiotics to the butter. Prebiotics in the garlic and squash provide nutrients that help fuel gut bacteria, which helps it thrive. And while you might think that butter just provides some fat, it also gives you vitamins A, C and K—all essential nutrients. With that said, you still want to eat butter in moderation and include other types of fats, like olive oil, as well. Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Breanna Ghazali Cook Mode (Keep screen awake) Ingredients 2 small delicata squash 2 tablespoons unsalted butter, melted 2 tablespoons white miso ½ teaspoon grated garlic 2 teaspoons lemon juice ¼ cup slivered almonds, toasted 2 tablespoons loosely packed fresh dill Directions Preheat oven to 425ºF. Trim ends off 2 squash and cut in half lengthwise; scrape and discard seeds from the center of each half. Slice into ½ inch-thick half-moons; transfer to a large rimmed baking sheet. Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Breanna Ghazali Whisk 2 tablespoons each melted butter and miso and ½ teaspoon garlic together in a small bowl until thoroughly combined; dollop over the squash and toss with your hands until all sides are evenly coated. Arrange in an even layer. Roast, flipping once, until tender and browned in spots, 15 to 20 minutes. Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Breanna Ghazali Drizzle the squash with 2 teaspoons lemon juice; stir gently to coat. Transfer to a platter; top with ¼ cup almonds and 2 tablespoons dill. Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Breanna Ghazali Nutrition Information Serving Size: about 1 cupCalories 173, Fat 9g, Saturated Fat 4g, Cholesterol 15mg, Carbohydrates 24g, Total Sugars 8g, Added Sugars 0g, Protein 4g, Fiber 3g, Sodium 332mg, Potassium 658mg Frequently Asked Questions Can I make this recipe ahead? Of course. You can do some prep work to save time, such as making the miso butter and storing it in an airtight container in the refrigerator for 2 to 3 weeks. You can also freeze the butter for a longer shelf life of up to 12 months. The squash can be prepared (sliced and seeded) up to 3 days ahead and stored in the fridge. How should I store and reheat leftovers? If refrigerated in an airtight container, you can enjoy the roasted delicata for at least 3 days. Eat it cold or reheat it—just pop it in the microwave. Can I use any color miso paste I like? Absolutely. Generally, the lighter the miso, the milder it is. All-purpose white miso is the mildest and sweetest variety—a good choice for most recipes. Yellow miso is a bit saltier and more acidic, making it excellent for glazes and sauces. Red miso and brown miso have the strongest flavors and thick and grainy consistencies. They’re commonly used in hearty stews with meats and root vegetables. What should I serve with miso delicata squash? This is a side dish that begs to be paired with a roasted dinner like our Oven-Roasted Whole Chicken or Crispy Roast Chicken, Oven-Roasted Pork or Herb-Roasted Turkey. It would also be good served with beef burgers, turkey burgers or veggie burgers. EatingWell.com, October 2024 Rate It Print Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines