AIP Friendly Maple & Apple Cider Roasted Delicata Squash
Delicata squash is one of fall's best-kept secrets — its thin, edible skin means no peeling, and those pretty rings caramelize into something genuinely stunning in a hot oven. The glaze here is a simple whisked-together mix of olive oil, pure maple syrup, and apple cider vinegar, brightened with ground turmeric, ginger, and Ceylon cinnamon. Every single ingredient clears the strict requirements of the autoimmune protocol, which can make sweet, satisfying side dishes surprisingly hard to come by. No nightshades, no grains, no eggs — just whole, clean pantry staples doing serious flavor work. Roasting at 425°F gives the edges that deep golden caramelization that makes this dish look far more involved than it actually is. A scatter of fresh thyme at the end adds an herby, savory note that balances the sweetness beautifully. This one serves four and is the kind of effortless, crowd-pleasing side that earns a permanent spot in your weekly rotation.
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Learn more →Ingredients
4 servings
- 2 medium delicata squash (about 1 ½ lb total)
- 2 tbsp olive oil
- 2 tbsp pure maple syrup
Ingredient noteAIP restricts added sweeteners, but small occasional amounts of unrefined maple syrup are accepted on the protocol; the ~1 1/2 teaspoons per serving here likely stays within that limited allowance. If you prefer to always avoid pure maple syrup, please tap it and change its rating to Red.
- 1 tbsp apple cider vinegar
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- ¼ tsp ceylon cinnamon
- ½ tsp fine sea salt
- 1 tbsp fresh thyme leaves (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper.
- 2
Trim the ends off each delicata squash, then cut crosswise into 1/2-inch rings. Use a spoon to scoop out the seeds and stringy pulp from each ring.
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