Delicata squash has a more “delicate” flavor and texture and cooks up faster than heartier squashes. If you’ve ever had sweet potatoes for breakfast you’ll understand why this delicata squash egg bake makes the perfect breakfast recipe.
Delicata squash is one of my favorite food discoveries in the past few years. If you love acorn squash, butternut squash or pumpkin you’ll love this recipe.
Where to Buy Delicata Squash?
You can easily find delicata squash at your local Trader Joe’s or supermarket that carries a variety of produce. I bought these at Giunta’s Meat Farms in Farmingdale, NY.
Delicata Squash Nutrition Facts
It’s not surprising to learn that delicata squash are packed with fiber. According to Living Minnaly 1 cup cooked you get 40 calories/0g fat/9g carb (4g fiber/4g sugar)/1g protein. Compare that to 1 cup of cooked sweet potato which racks up 180 calories/0g fat/41g carb (7g fiber/13g sugar)/4g protein.
How to Bake Delicata Squash
Nothing complicated about cooking these beauties. You can bake delicata squash in the oven or throw it on your grill.
With a great piece of produce like this, just a little olive oil and salt will do. If you plan to grill them I suggest using grapeseed oil since it has a higher smoke point. You can even eat the skins on delicata squash so I recommend giving them a good wash prior to cooking to rid of any excess dirt.
If you want to make your breakfast prep go quicker I recommend baking your squash the night before. Have some for dinner and save a few for breakfast.
First you need to slice the squash in half and scoop out the seeds. Brush with oil and salt to taste. If you’re just roasting them as a side you could even add a little cinnamon or nutmeg to get into those fall food vibes. Check out how our friends at Step Away from the Carbs makes theirs with little half moons.
Place them on a baking sheet and place them in the convection oven for about 40 minutes or until golden brown. They should be soft to the touch. You can give them a squeeze with a pair of tongs to know if they’re ready.
Easy Delicata Squash Egg Bake
This whole idea came about because we had leftovers. I was looking at my leftover delicata squash and just thought they would be the perfect vehicle for a breakfast egg bake. I’ve made plenty of egg recipes in the past with sweet potatoes so why not squash?
- Preheat your oven to 350 degrees.
- Line your baking sheet with foil to avoid a mess from overflow of the eggs.
- Add 1 tablespoon of Big Lou’s Sweet Onion Sauce on each half of the delicata squash.
- Crack 1 egg onto each half with salt and pepper to taste.
- Bake for 15 to 20 minutes depending on how you like your eggs.
More Delicata Squash Recipes
Hungry Hobby has a recipe for Breakfast Stuffed Delicata Squash that are stuffed with a savory and salty mix of eggs, bacon, garlic, and onion. Basically heaven.
Over at FeedFeed I found a great option that slices the squash into cylinders and the egg goes in the middle like another traditional breakfast recipe, toad in a hole which uses bread.
We hope you enjoy our delicata squash recipe and would love to hear from you if you made or if you have suggestions on how to make it better!