How to Cook Delicata Squash in the Instant Pot

Last updated on December 2nd, 2021

Winter squash is an affordable, healthy addition to any meal (even breakfast—try it with coconut flakes on top). It’s versatility makes it a great option for dishes ranging from sweet to savory. However, traditional methods of preparing winter squash are time and labor intensive. Fortunately, cooking delicata squash in a pressure cooker is so simple that it will become a go-to ingredient in no time.

Read on for simple step-by-step instructions on how to cook delicata squash in an Instant Pot. If you’re in a hurry use the jump to recipe button above to find more concise instructions.

cooked delicata squash sprinkled with cinnamon in a white bowl in front of a jar of cinnamon

While some squash varieties leave us wishing for a lumberjack to hack them open before cooking, delicata slices easily in prep. Also known as Bohemian squash, peanut squash, or sweet potato squash, delicata squash is smaller, and as the name suggests, more delicate than other varieties of winter squash. It’s oblong in shape, and ranges from pale yellow to yellow-orange, sporting green and orange stripes from stem to blossom scar. It’s a member of the species C. pepo, along with pumpkins, acorn squash, and summer squash, to name a few.

Delicata squash is smaller and easier to work with than more common winter squashes, which makes it perfect for weeknight meals. Using an electric pressure cooker saves time and effort. You can even cook enough to have leftovers for days, and freeze cooked squash to have on hand later.

Selecting Delicata Squash

stack of delicata squash with produce labels

Small to medium delicata squash are best. Bigger ones tend to be stringier and more watery, while smaller delicatas are sweeter and more tender. Look for squash that is firm and free from blemishes and gashes, and watch out for bruising and rot.

Storing Delicata Squash

three delicata squash stored in a brown rectangular basket

This petite squash has a shorter storage life than heftier winter squash, so plan to use it sooner than later. Like other varieties, store it in a cool, dry place (not in the refrigerator). 

Cooking Delicata Squash

Because of its small size and delicate nature, it requires less cook time than other more rugged varieties of squash. Through trial and error eight minutes stood out as the sweet spot to perfectly cooked delicata squash in the Instant Pot or other electric pressure cooker. However, for larger delicata squash add an additional minute of cook time, or they may turn out undercooked. Aim to use similarly sized squash.

Step One: Prep

Wash and dry the squash.

three delecata squash rinsed and drying on a mat

Wash the squash with a brush and cool water. Dry with a kitchen towel.

Slice and deseed the squash.

Delicata squash on a cutting board, tops and bottoms sliced (top and tail)

On a sturdy cutting board, roll the squash to find a position where it won’t rock. Slice the top and tail off the squash, and then cut the squash in half length-wise. Use a spoon to scoop out seeds and stringy innards.

Use the Whole Plant
These small squashes contain a plethora of seeds. Don’t just toss those little seeds into the compost. Clean and dry them then toss with oil, salt, and pepper. Roast at a low temperature, stirring frequently until they become crunchy. Yum!

Step Two: Prepare electric pressure cooker

Pour water into the pot.

Add one cup of water to the pot. This is what will create the steam to build up pressure for cooking.

Add trivet to the pot.

Trivet and water in instant pot

Place a heat-proof trivet in the bottom of the pot to keep the squash out of the water while it cooks.

Place the squash halves on the trivet.

deseeded delicata squash halves stacked in Instant Pot

Because the delicata squash are relatively small, you can cook as many as fit comfortably in the pot, up to 2/3 full.

Step Three: Cook on high pressure for eight minutes

Check to be sure the lid is correctly assembled.

See your device’s manual for information specific to your model.

Close and lock the lid.

Check to be sure the steam valve is set to seal.

Select PRESSURE COOK (or MANUAL) and set the timer for eight minutes (nine minutes for larger delicata squash).

Remember that pressure cookers need some initial time to build up pressure from the steam before the eight-minute timer begins, in this case about ten minutes.

Step Four: Quick release pressure

When the timer goes off do not open the lid: carefully release the pressure through the steam valve. The steam is hot and can scald, so use caution.

When the pressure pin drops, carefully open the lid.

Use long tongs or other large kitchen utensils to carefully remove squash from the pot.

Use the Whole Plant
Keep in mind that the delicata squash’s thin skin is edible. However, if the recipe won’t incorporate skin well (like a soup or a mash) scoop out the flesh and compost the shell.

Season according to the recipe or make it up adding cooking fat, spices such as cinnamon or nutmeg, and maybe something sweet like maple syrup or honey. Mix up taco night by using delicata squash in lieu of shells. Or, try it with coconut flakes. So good!

Delicata squash bounce image

How to Cook Delicata Squash in the Instant Pot

Delicata squash will become a go-to ingredient when you cook it in an electric pressure cooker!
Prep Time5 mins
Cook Time8 mins
Time to Build Pressure10 mins
Total Time23 mins
Course: Side Dish
Cuisine: American
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Servings: 6
Calories: 41kcal
Author: Liz • Grateful GF

Ingredients

  • 3 delicata squash
  • 1 cup water

Directions

  • Wash and dry squash. Chop off the top and bottom of the squash, then cut in half lengthwise. Scoop out seeds and strings, reserving seeds for roasting, if desired
  • Place trivet into the Instant Pot and add water. Arrange squash halves on the trivet, making sure not to fill the pot past the ⅔ mark.
  • Close and lock the lid. Select PRESSURE COOK (or MANUAL) and set the timer for eight minutes (nine minutes for larger delicata squash). It will take about 10 minutes for the pressure to build before the timer begins.
  • Quick release the pressure after the 8 minutes of cooking. When the pressure pin drops remove the lid. Use long tongs or other large kitchen utensils to carefully remove squash from the pot.
  • Season according to the recipe or make it up adding cooking fat, spices such as cinnamon or nutmeg, and maybe something sweet like maple syrup or honey. Mix up taco night by using delicata squash in lieu of shells. Or, try it with coconut flakes.

Did you try cooking delicata squash in an electric pressure cooker? Let us know what you made in a comment below!

2 thoughts on “How to Cook Delicata Squash in the Instant Pot

  1. So many ways to use the pressure cooker. My husband loves al kinds of squash, so I can’t wait to try this! Thank you!

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