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Sautéed Delicata Squash Rings [V, GF]

Simply sauteing the squash rings makes for a fast and easy side dish that looks beautifully impressive. This looks like a plate of autumn flowers and is pretty enough to be the centerpiece. I made them 2 ways: first, I sauteed them with just salt, pepper, garlic and sage. If you want a bit of spicy flavor, add some paprika or curry powder. For the second batch, I added a topping of breadcrumbs and vegan grated Parmesan mixed with a little oil. With the topping, they look like onion rings but much prettier.

My Sauteed Delicata Squash Rings are crispy outside, soft and sweet inside. This is a side dish that should definitely be on your holiday table. It’s going to be on mine. Enjoy!

Sautéed Delicata Squash Rings

This Recipe is :

Dairy FreeGluten FreeVegan


  • 2 delicata squash
  • Kosher salt and ground black pepper to taste
  • 1/2 tsp. garlic powder
  • 1 tsp. dried sage
  • 2 Tbs. extra-virgin olive oil
  • Fresh parsley, chopped, for garnish

Optional Garnish

  • 1/2 cup gluten-free breadcrumbs
  • 2 Tbs. vegan grated Parmesan or nutritional yeast
  • 2 Tbs. extra-virgin olive oil


  1. Slice off one end of the squash and using a long spoon or melonballer, dig out all the seeds and stringy parts. Cut the squash cross-wise into 1/2 inch rounds. They will look like flowers.
  2. Season the squash rings with salt, pepper, garlic powder, and sage. Heat a large skillet with the oil over medium-high heat. Add the squash rings and cook about 4 minutes or until they are golden and crisp. Turn them over to cook on the other side for about 4 more minutes or until they are fork-tender.
  3. Transfer the rings to a paper-towel lined plate. Depending on the size of your skillet, you may need to cook the squash in batches. Arrange the rings on a platter and garnish with parsley. Serve while hot.
  4. If you want to use the optional garnish: mix the breadcrumbs, grated parm (or nutritional yeast) and oil in a small bowl. Toast the mixture in a small skillet over medium heat until just golden. Move the crumbs around a lot and don’t let them burn. Add salt and pepper to taste. Sprinkle over the cooked squash rings before adding the parsley. Serve while hot.






When Rhea became vegan, there were no places in her neighborhood to eat so she had to learn to cook.  That led to the creation of The "V" Word blog which focuses on vegan versions of favorite, familiar foods. Because if you can have the foods you love, the foods you crave, the foods you grew up with, all in a compassionate, cruelty-free way, why wouldn't you?  Rhea is also a college professor specializing in child and forensic psychology. She shares her life with a rescued Westie mix named Benoni and a rescued husband named Tom. It is Rhea's hope that she can spread the "V" Word and compassion to improve the world.



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One comment on “Sautéed Delicata Squash Rings [V, GF]”

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Kimberly Whittington Babcock
1 Years Ago

Delicata squash is my favorite squash! Yum!


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