Roasted Delicata Squash Recipe (Oven + Air Fryer)

My new favorite side dish – Roasted Delicata Squash is like a lower-carb sweet potato french fry that is easier and quicker to make in the oven or air fryer!  Bonus for my WW readers – these are zero points!

I have a long love affair with all varieties of winter squash – from Butternut Squash and Acorn Squash, to Honeynut Squash and Spaghetti Squash, I am here for all of it, all season long. Picking a favorite is kind of like picking a favorite child…but if we can keep a secret here, if I were to pick a favorite, it would actually be delicata squash.  Because I am pretty sure it’s everything I’ve ever wanted in a veggie side dish!

They are delicious with my Pork Chops with Goat Cheese Butter or Air Fryer Chicken Cutlets. They would also be so good with my Burger Bowls instead of french fries!

Why you will love delicata squash as much as I do 

• It’s incredibly easy to prepare.  No need to peel your squash – the thin skin is edible and tender after cooking, all you need to do is slice the squash and remove the seeds before roasting.  And it’s easier to slice than other winter squash varieties (butternut squash, I am looking at you) and ready in less time, especially if you make them in an air fryer!
• Delicata squash is lower in carbs and calories than sweet potatoes, acorn squash, and butternut squash, but there are around 4 grams of fiber per cup of delicata squash, as long as you keep that edible skin on!  The skin of delicata squash is thin, tender, and edible, and it contains extra insoluble fiber, which helps with digestion and fullness.
• They are super versatile – I love them with a simple spray of olive oil or avocado oil and sprinkle them with sea salt and garlic powder.  I also love them with some Parmesan when I’m not watching my dairy.  They would also be delish with some cinnamon and coconut oil and a little drizzle of maple syrup!  Basically, you can spice these suckers up however you want and they will be delicious!
• And look how gorgeous and decorative the edges are!

Ingredients needed

Be sure to check out the recipe card below for full amounts and details!

• Delicata squash or as many as you want!
• Olive oil, avocado oil, or coconut oil cooking spray
• Salt + garlic powder 
• Other seasoning options – parmesan cheese, chili powder, cayenne, cinnamon, maple syrup 

Instructions 

Step one: Preheat your oven or Air Fryer to 400 degrees. Slice your delicata squash in half lengthwise and remove seeds from the center of the squash using a spoon.

Step two: Slice squash into thin half moons – the thinner the slice, the crispier and more french fry-like your squash will be.

Step three, oven: Arrange squash slices onto your baking sheet in a single layer, with plenty of room in between pieces.  Spray generously with cooking oil spray, then sprinkle on your desired seasonings. Roast for 30 – 40 minutes, turning halfway.

Step three, air fryer: Arrange squash slices in your Air Fryer in a single layer with room in between pieces.  Spray generously with cooking oil spray, then sprinkle on your desired seasonings. Air Fry on 400 for 10-12 minutes, shaking the basket or turning squash fries halfway

Helpful Tips

• Be sure not to crowd your sheet pan or air fryer! The squash needs room to caramelize – if you push them too close together, you won’t get those yummy crispy edges!
• The thinner your slice your squash, the crispier they will turn out. Try to get them nice and thin.
• Oven temperatures vary, so if you aren’t seeing the color you want on these, increase the temp to 425, but just watch them carefully!

Recipe FAQs

Roasted Delicata Squash Recipe (Oven + Air Fryer)

Author: Nancylynn

My new favorite side dish – Roasted Delicata Squash is like a lower-carb sweet potato french fry that is easier and quicker to make!

5 from 2 votes

Servings : 2 servings

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 40 minutes mins

Ingredients

  

1x2x3x

• ▢ 1 delicata squash or as many as you want!
• ▢ olive oil avocado oil, or coconut oil cooking spray

Your fav seasoning – here are some options:

• ▢ sea salt
• ▢ garlic powder
• ▢ parmesan cheese I usually do 1 tablespoon
• ▢ chili powder/cayenne
• ▢ cinnamon + maple syrup

Instructions

 

OVEN

• Preheat your oven to 400 degrees.
• Line a large baking sheet with parchment paper.
• Slice your delicata squash in half lengthwise and remove seeds using a spoon.  Then slice into thin half moons – the thinner the slice, the crispier your squash will be.
• Arrange squash slices onto your baking sheet in a single layer.  Spray generously with cooking oil spray then sprinkle on your desired seasonings.
• Roast for 30 – 40 minutes, turning squash fries halfway, if desired (sometimes I forget and they are still fine).  The closer to 40 minutes you go, the crispier your squash will be.  I like them right when the edges start to almost burn!  So check on them and roast to your desired texture.

AirFryer

• Slice your delicata squash in half lengthwise and remove seeds using a spoon.  Then slice into thin half moons – the thinner the slice, the crispier your squash will be.
• Arrange squash slices in your Air Fryer or CrispLid basket in a single layer.  Spray generously with cooking oil spray then sprinkle on your desired seasonings.
• Roast on 400 for 10-12 minutes, shaking basket or turning squash fries halfway, if desired (sometimes I forget and they are still fine).  Watch carefully towards the end of the time to make sure they don’t burn. I like them right when the edges start to almost burn – took me about 12 minutes!

Notes

21 Day Fix: 1 GREEN (per 1 cup serving)

WW: ZERO points plus toppings/seasonings (per 1 cup serving)

Storage: 

Store leftover squash in an airtight container in the refrigerator for up to 4 days.

Prep Ahead: 

You can slice and store your squash up t0 3 days in advance.  Just place in an airtight container lined with paper towel and store in the refrigerator until you are ready to make them. 

Nutrition

Serving: 1cupCalories: 77kcalCarbohydrates: 19gProtein: 2gFat: 0.3gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.03gSodium: 9mgPotassium: 793mgFiber: 4gSugar: 5gVitamin A: 3096IUVitamin C: 28mgCalcium: 63mgIron: 1mg

Tried this Recipe? Tag me Today!Tag @confessionsofafitfoodie on Instagram and hashtag it #confessionsofafitfoodie!