Simple Air Fryer Delicata Squash

My simple, 20-minute recipe for Air Fryer Delicata Squash hits the healthy cooking trifecta: it’s delicious, nourishing, AND easy to whip up. And, here’s the cherry on top: you only need 5 ingredients and 5 minutes of active prep to make your delicious side dish dreams come true! 

Wanna know why I’m head over heels for delicata squash? It’s all about keeping things easy-peasy. You can eat the skin, so no more wrestling with the peeler! That means you get all the yummy, nutrient-packed goodness of winter’s best with zero fuss. Seriously — it takes just 20 minutes to make this air fryer fried squash from start to finish.

As if that weren’t enough to love, you can transform this awesome, easy side dish into something unbelievably tasty with just a few ingredients from your pantry and your trusty air fryer. It’s the best way to make one of my favorite winter squashes! Just halve, de-seed, slice, season, and voilà! 

Before you know it, you’ll have crispy, golden, savory-sweet slices of air fried delicata squash that are perfect for adding to wintry salads, grain bowls, or just about any dinner you can imagine. So, next time you’re juggling a hectic weeknight with the kiddos or are trying to recover from planning an overly ambitious holiday menu, this delicata squash recipe is your go-to lifesaver!

Now let’s go throw some delicata squash in the air fryer!

Jump to:

• What is delicata squash?
• What does it taste like?
• Why You’ll Love This Air Fryer Squash Recipe
• Ingredients Needed
• Substitutions
• How to Cook Delicata Squash in the Air Fryer
• Optional Variations & Dietary Adjustments
• Serving Suggestions
• Recipe Success Tips
• FAQs
• Air Fryer Delicata Squash Nutrition
• Pricing Info
• What to serve with delicata squash:
• Other Fall Recipes
• Recipe

What is delicata squash?

This cute little guy is a type of winter squash that’s on the petite side, sporting a charming cream or light yellow coat with dapper green stripes. It’s as adorable as a squash can get! The best part? You can eat the whole thing, skin and all – so say goodbye to peeling and hello to extra convenience in the kitchen!

But, it’s not all about the looks. Delicata squash has a delicious sweet and nutty taste that pairs beautifully with both sweet and savory dishes alike. Don’t you love a switch-hitter?!? Plus, it’s loaded with all the good stuff like fiber, vitamins, and minerals – so you can enthusiastically munch away without a single ounce of guilt.

As if that weren’t enough to love, air frying delicata squash is a total weeknight game-changer. The slices get these crispy, caramelized edges while the inside stays soft and tender. And it’s so easy to do – just slice it up, add your favorite seasonings, and pop it in the air fryer. Before you know it, you’ve got a easy fall side dish that’s not only healthy but also super delicious. Trust me, it’s a must-try!

What does it taste like?

Unlike its sweeter cousins in the squash family, delicata has a more understated sweetness. This understated sweetness is precisely why it’s so brilliantly versatile. It’s a culinary chameleon, ready to swing to the tunes of sweet or savory, depending on the ingredients it partners with in your dish.

In this particular recipe, we’re venturing on the savory side of the squash street. Each bite is a yummy blend of earthy, garlicky goodness with a hint of rosemary’s piney touch, all wrapped in the delicate sweetness of the squash. 

Why You’ll Love This Air Fryer Squash Recipe

If you’re on the hunt for a recipe that combines simplicity, health, and flavor into one delightful package, you’ve just struck gold. Here are a few reasons why this recipe for delicata squash will become a fast favorite in your kitchen:

• Speedy & Simple: As a working mama or two tots, time is precious, and this recipe respects that. In just about 20 minutes, you’ll go from raw squash to a great side dish. Just slice the squash, season, and let the air fryer take over. It’s so easy, you can practically do it with your eyes closed (but don’t do that, mm-kay?). This means more time savoring a meal with your family and less time slaving over the stove. It’s a win-win!
• Culinary Chameleon: Air-fried delicata squash pairs beautifully with a wide range of main courses, making it a versatile addition to your repertoire. I like to make it on my meal prep day, then use it throughout the week to add a dose of bright color and nutrition to everything from pasta and sandwiches to salads and meaty mains.
• A Healthful Choice: Packed with nutrients and low in calories, this delicata squash recipe is a delicious way to get your vitamins and fiber in during the winter months — without compromising on taste.

Ingredients Needed

Every great dish starts with a few key ingredients, and this delicata squash air fryer recipe is no exception. Here’s what you’ll need to create a side dish that’s bursting with flavor and nutrition:

• Delicata Squash: The star of the show, delicata squash is known for its creamy texture and sweet, nutty flavor. Plus, its thin edible skin means less prep work for you. Huzzah!
• Avocado Oil: A champion in the air fryer, avocado oil is ideal for high-heat cooking because of its high smoke point of 500 degrees. It’s a daily go-to in my kitchen, not just for its versatility but also for its heart-health benefits.
• Garlic Powder: Essential for adding depth and warmth, garlic powder gives our squash that perfect garlicky kick without any sticky, smelly fingers to contend with.
• Fresh Rosemary: There’s something about rosemary and garlic together – it’s like they were meant to be. Fresh rosemary infuses the squash with an aromatic, piney essence that’s simply irresistible.
• Sea Salt: I’ve recently switched to using sea salt and kosher salt, and boy, what a difference it makes! Less processed, less bitter, and with less sodium per teaspoon than regular iodized salt, the larger granules are just what this dish needs to enhance all the flavors without going overboard. 

Substitutions

IMHO, cooking is all about flexibility and adapting to what you have on hand. If you need to make some swaps, here are some ones I recommend:

• Delicata Squash: Can’t find delicata squash? No problem! Butternut squash chunks, cubed sweet potato, or acorn squash chunks are great alternatives. Just remember, unlike delicata squash, you’ll need to peel these first before cooking.
• Garlic Powder: If garlic isn’t your thing, there are plenty of other seasonings to play around with. For a sweeter take, try a sprinkle of cinnamon and nutmeg. Or, if you’re in the mood for something with a bit of a kick, a mix of chili powder and cayenne pepper can really spice things up.
• Fresh Rosemary: When it comes to fresh herbs, you’re always welcome to use dried if needed. Just reduce the amount you use to ⅓! And, while I love the flavor combination of garlic and rosemary, this recipe is just as tasty without it. So, if rosemary isn’t to your taste, feel free to leave it out. 
• Sea Salt: Watching your salt intake? You can certainly use less salt than the recipe calls for, or even skip it altogether. Feel free to get some inspiration from my salt-free seasoning recipes, or use a salt-free flavor enhancer like Mrs. Dash to bump up the flavor quotient.

How to Cook Delicata Squash in the Air Fryer

Cooking delicata squash in the air fryer is so simple. Here’s how it’s done:

Step 1: Prep Squash. Cut off the ends of the squash, then slice it into 3 or 4 squash pieces on a cutting board, to make it more manageable. 

Step 2: De-Seed. Use a spoon to remove the seeds and stringy parts from the middle of each piece.

Step 3: Slice the squash into 1/2-inch thick rings. Set them in a medium to large bowl.

Step 4: Add the oil and salt.

Step 5: Add the remaining seasonings. Toss thoroughly to coat each piece evenly.

Step 6: Air-Fry. Place the seasoned squash rings 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 immediately or store in an airtight container for 2-3 days!

Optional Variations & Dietary Adjustments

Cooking is an art, and every artist deserves a bit of creative freedom! Here are a few easy ways to make this delicata squash air fryer recipe perfect for your table:

• Seasoning Blends: Feel free to get creative with your seasonings. Swap out the garlic and rosemary for your favorite spice blends. How about an Italian seasoning, a sprinkle of black pepper, a dash of Cajun seasoning, or even a sprinkle of curry powder for an exotic twist? The possibilities are as endless as your imagination.
• Delicata Squash Fries: Who doesn’t love fries? Cut your delicata squash into fry shapes for a fun and healthy alternative to traditional potato fries. Season as you like and air fry until crispy. These are fantastic for dipping and sharing!
• Low-Sodium: If you’re watching your salt intake, simply reduce the amount of salt or use a salt-free seasoning blend. The natural flavors of the squash and herbs will still make it tasty.
• Sweet Variation: For a sweeter take, skip the savory spices and drizzle a little maple syrup or honey over the squash before air frying to add an extra level of caramelly goodness. A sprinkle of cinnamon or nutmeg can also add a lovely warmth.

Serving Suggestions

This sweet n’ savory squash is a versatile side that can jazz up a variety of main courses. Here are a few ideas to get your creative wheels turning:

• Delicata Squash Pizza: Prepare yourself for an unforgettable twist on classic pizza night! Imagine a crispy pizza base topped with thin slices of air-fried delicata squash, a sprinkle of mozzarella, and caramelized onions. Feel free to opt for a red pizza using homemade marinara (perhaps spiked with some rosemary?!?), or simply brush the base with olive oil and sprinkle with garlic. 
• Delicata Squash Curry: Create a heartwarming delicata squash curry by simmering air-fried squash chunks in a rich coconut milk-based sauce infused with spices like turmeric, cumin, and a hint of chili. Serve it over steamed rice or with naan bread for a comforting, flavorful meal. You can also blend it up to make a variation on my pumpkin curry soup!
• Delicata Squash Tacos: Stuff soft corn tortillas with slices of air-fried delicata squash, then top with black beans, avocado, fresh cilantro, and a squeeze of lime to give these vegan tacos are a sweet, squash-based makeover.
• As An Add-On: Try it in my squash salad with maple dressing, or serve it alongside pot roast, lemon pepper chicken, foil-baked salmon, or anything else your heart desires.

Recipe Success Tips

• Even Slicing is Key: When you air fry delicata squash, slice your delicata squash into even rounds or pieces. This helps ensure that each piece cooks at the same rate and achieves the same delightful crispness.
• Don’t Overcrowd the Air Fryer: To get that perfect, crispy texture, make sure to air fry the squash in a single layer, and avoid overcrowding. This allows hot air to circulate freely around each piece, ensuring even cooking. 
• Preheat Your Air Fryer: Just like an oven, preheating your air fryer can make a big difference. A preheated air fryer ensures the squash starts cooking immediately, which is key for that crispy exterior.
• Shake or Turn Halfway Through: Give the basket a good shake or turn the squash slices halfway through cooking. This promotes even browning and crisping on both sides of the squash.
• Keep an Eye on the Cooking Time: Air fryer power varies by model, and your slices may be thinner or thicker than mine. Start checking for doneness a few minutes before the recipe suggests, especially if your squash slices are on the thinner side.
• Serve Immediately: Air fryer delicata squash is best enjoyed fresh and hot right out of the air fryer, when it’s at its crispiest and most flavorful. If it’s been meal-prepped, rewarm it in the air fryer first!

FAQs

Air Fryer Delicata Squash Nutrition

My best recipe for delicata squash is a prime example of how delicious and nutritious can go hand in hand. It’s wonderfully low in calories and sodium, which is great news for anyone trying to watch these in their diet. And let’s not forget about the fiber – it’s got a good amount, which is fantastic for keeping our digestion on track.

What’s particularly noteworthy about delicata squash is its carbohydrate content. It’s significantly lower in carbs compared to other winter squashes like acorn squash or an air fryer butternut squash. This makes it an excellent choice for people with diabetes or anyone mindful about their carbohydrate intake. It’s like finding a hidden gem in the world of squash – low in carbs yet high in taste!

Diving into the specifics, we’re looking at about 123 calories per serving, which is quite modest for such a flavorful dish. There’s a gram of protein in there, adding a little plant-based power. The sodium content sits at 296 mg, not too shabby, especially since we’re not heavy-handed with the salt. With just 10 grams of carbohydrates, it’s a smart pick for those keeping an eye on their carb consumption. And finally, the 3 grams of fiber per serving is just what we need for a happy, healthy digestive system.

Total nutritional content per serving is:

• Calories: 62 calories
• Total Fat: 2 grams
• Protein: 1 gram
• Sodium: 151 mg
• Carbohydrates: 10 grams
• Fiber: 2 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: $0.59
• 2 tsp avocado oil: $0.15
• 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 $1.19 or roughly $0.30 per serving!

What to serve with delicata squash:

Here are some main dish ideas to serve with your air fryer delicata squash:

• Instant Pot Sloppy Joes
• Turkey Pesto Sandwich
• Slow Cooker Rump Roast
• Dutch Oven Beef Stew

Other Fall Recipes

Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!

Recipe

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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