Air fryer delicata squash is simple, easy, and perfect for fall! It’s crisp, just like roasted squash, and is a healthy 20-minute side dish!
Looking for an easy fall side dish? Then look no further, because air fryer delicata squash is just that!
The best part about delicata squash is that you can eat the skin, so it’s easy to cut it up into these adorable delicata squash rings just ready for air frying.
No peeling is required, which means this recipe is unbeatable when it terms of simplicity and is full of fiber, vitamins, and minerals! Plus, it’ll be done in less than 20 minutes, making it an absolute must to air fry this fall.
Now let’s go throw some delicata squash in the air fryer!
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What is delicata squash?
Delicata squash is a winter squash, similar to butternut or acorn squash. You’ll be able to tell it’s a delicata squash right away because it’s a longer, yellow squash with green stripes.
What makes it different than other winter squashes is that you can actually roast or air fry the skin, making it incredibly easy to cook and enjoy. No peeling necessary!
It’s versatile and can be added to a lot of different dishes, making it my most favorite squash of all time.
What does it taste like?
Delicata squash isn’t as sweet as other squashes like it, but that’s what makes it so versatile. It can be made to taste either sweet or savory by the addition of other ingredients in your recipe.
This air fryer delicata squash recipe is on the savory side, as it’s tossed with rosemary, garlic, and salt!
Ingredients
Delicata squash – A yellow winter squash with distinguishable green stripes and the absolute star of this recipe.
Avocado oil – This type of oil works incredibly well in the air fryer because it has such a high smoke point of 500 degrees. It’s also a generally healthy oil that I use every day!
Garlic powder – One of the main flavors, make sure to use garlic powder and not garlic salt. Otherwise, your delicata squash rings may turn out too salty.
Fresh rosemary – I love garlic and rosemary together, and this fresh herb pairs perfectly with the air fryer squash.
Sea salt – I’ve finally made the switch over to less processed salt like sea salt and kosher salt, which actually has less sodium per teaspoon than iodized table salt. Plus, the larger granules just work perfectly on the squash!
Substitutions
Delicata squash – If you’re having trouble finding delicata squash, you can use butternut squash chunks or acorn squash chunks instead, but make sure to peel those first.
Garlic powder – If you’re not into garlic, you can use other seasonings to make this recipe flavorful like a combination of cinnamon and nutmeg, or even something a little spicier like chili powder and cayenne pepper.
Fresh rosemary – I’ve made this air fryer squash recipe with and without the rosemary, and it’s delicious either way. So if you aren’t a fan of fresh rosemary, just omit it from the recipe.
Sea salt – If you’re watching your salt intake, you can use less salt if you’d like, or just omit it from the recipe.
Instructions
- Cut off the ends of your delicata squash, then slice your squash into 3 or 4 pieces. Use a spoon to remove the seeds and stringy parts from the middle of each piece.
- Slice the squash in 1/2 inch thick rings and set in a medium bowl.
- Toss the slices with the remaining ingredients, coating evenly.
- Place in your air fryer basket and air fry at 400° for 14 minutes. Halfway through cooking (at 7 minutes), open the air fryer and toss the squash rings so they cook evenly. Serve immedietly or store in an airtight container for 2-3 days!
Tips & FAQ
Yes, you can! The skin of delicata squash is completely edible once it’s cooked. It’s really high in fiber, too, which makes it great for lowering cholesterol and regular GI movement.
You definitely can! Simply slice up your delicata squash, then freeze individually on a sheet pan. Once frozen, transfer to an air-tight container and store for 2-3 months in the freezer.
Delicata squash is very healthy. It’s high in fiber, low in carbohydrates, and high in vitamins and minerals like vitamin A and potassium.
Delicata squash can be purchased at most grocery stores in the fall and early winter, and I’ve also seen it sold through Imperfect Foods as well as at my local farm stores and pumpkin patches.
Absolutely you can, but with a caveat. Make sure to only air fry one squash at a time. This will take you about 30 minutes, but if you don’t cook it in batches, it won’t cook evenly and will be a little mushy.
Nutritional Info
One thing I love about this air fryer delicata squash is just how healthy of a fall side dish it really is. It’s fairly low in calories and sodium and has some fiber in it which helps regulate digestion.
It is also very low in carbohydrates, unlike other winter squashes like acorn and butternut. That makes it great for people with diabetes and others who are watching their carbohydrate intake.
Total nutritional content per serving is:
- Calories: 123 calories
- Protein: 1 grams
- Sodium: 296 mg
- Carbohydrates: 10 grams
- Fiber: 3 grams
*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.
Pricing Info
This is what I personally paid to make this recipe:
- 1 delicata squash: $0.65
- 2 tsp avocado oil: $0.06
- 1 tsp garlic powder: $0.09
- 2 tsp fresh rosemary: $0.35
- ¼ tsp sea salt: $0.01
I was able to buy my delicata squash at a local farm store for $0.59 per pound which was a great deal. The estimated total for this recipe is $1.16 or roughly $0.58 per serving!
What to serve with delicata squash:
Here are some dinner ideas to serve with your air fryer delicata squash:
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Recipe
Air Fryer Delicata Squash
Ingredients
- 1 delicata squash
- 2 tsp avocado oil
- 1 tsp garlic powder
- 2 tsp fresh rosemary (chopped)
- ¼ tsp sea salt
Instructions
- Cut off the ends of your delicata squash, then slice your delicata squash into 3 or 4 pieces. Use a spoon to remove the seeds and stringy parts from the middle of each piece.
- Slice the squash in 1/2 inch thick rings and set in a medium bowl.
- Toss the slices with the remaining ingredients, coating evenly.
- Place in your air fryer basket and air fry at 400° for 14 minutes. Halfway through cooking (at 7 minutes), open the air fryer and toss the squash rings so they cook evenly.
- Serve immedietly or store in an airtight container for 2-3 days!
Video
Notes
Nutrition
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So, if you see a delicata squash at the grocery store or farmer’s market, snatch it up and get to cooking! You won’t regret it!
xoxo Megan
Made this today with a Delicata from my garden as a healthy snack to eat while watching Sunday football. My husband was asking for Fritos, so I made this to give him real food instead. He loved it! Reminiscent of sweet potato fries. Great recipe!
I’m so glad it worked out! My husband probably would’ve still wanted Fritos haha 🙂