Delicata Squash Fries

My new favorite side dish – these Delicata Squash Fries are highly addicting and a great way to get your veggies in!  Perfect for the 21 Day Fix, 2B Mindset, and ZERO Weight Watchers Freestyle points!  **Now updated with Air Fryer directions!  This post contains affiliate links for products I’m obsessed with. 

Remember last year when I was gushing over Acorn Squash  and I had you all running to the nearest farm stand to get in on the goods?

Well, meet my newest squash obsession.

The Delicata Squash.

Seriously, where has this been my whole life?

Have you all known about this delicata deliciousness and been holding out on me?  Because I am pretty sure this squash is everything I ever wanted.

All about Delicata Squash

Let’s forget for a moment these fries taste like a lower carb sweet potato fry, so good that my husband couldn’t stop eating them.   Instead, let’s talk about how easy it is to work with a delicata because you can eat the skin.

That’s right, friends.  You don’t need to peel this beauty.  Just cut it in half, remove the seeds, and cut it into slices.

And look how gorgeous and decorative the edges are? 

It’s not hard to slice either – it’s again, similar to a sweet potato…definitely not as hard as a butternut squash, so do not be afraid, friends.

I like to spray my fries with some avocado oil and sprinkle them with sea or Himalayan 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!

Serve them with your fav dipping sauce – some 21 Day Fix Ranch, some 21 Day Fix BBQ Sauce, this amazing honey sweetened Paleo ketchup that you can get on Amazon or at Whole Foods, or, even better, make this easy homemade version from The Foodie and The Fix.  I love adding a little sriracha to my ketchup for some kick!

Before we get to the recipe, here are some FAQs about Delicata Squash!

What does Delicata Squash count as for the 21 Day Fix?

Delicata squash is a green for the 21 Day Fix!  Just measure 1 cup of Delicata Squash Fries for your serving!  It’s the same for Liift 4 and 80 Day Obsession!

What does Delicata Squash count as for the 2B Mindset?

The jury is out on this one…when looking at the nutrition facts, Delicata squash comes just under Ilana’s veggie/FFC line, so you could try tracking it as a veggie (this is what I would do!), but if you aren’t seeing the results you want or if you are looking to lose a lot of weight, I would maybe count it as an FFC to be safe.

How many Weight Watchers Points are Delicata Squash?

Guys…these delicata squash fries are ZERO weight watchers freestyle points!  Mind blown!

Where can I buy Delicata Squash?

If you have trouble finding delicata squash at your grocery store, try some of your area farm markets or Trader Joe’s if you have one nearby!

Can I freeze Delicata Squash?

Yes!  Just slice it raw and freeze before cooking!  And no need to thaw before roasting, either – you can roast right from frozen!

Can I make these Delicata Squash Fries in my Air Fryer or Mealthy CrispLid?

Yes!  My new favorite way to make them because they are SO FAST!  I have updated this recipe card with AirFryer instructions!

Looking for more squash recipes?  Check out these delicious recipes:

21 Day Fix Stuffed Acorn Squash with Sausage, Spinach, and Feta

21 Day Fix Roasted Acorn Squash with Sweet Whipped Ricotta

21 Day Fix Butternut Squash Soup {Instant Pot/Crock Pot/Stove Top}

21 Day Fix Lazy Butternut Squash Lasagna {Gluten-free, One Skillet}

And check out this Meal Plan with Squash Ideas!

Delicata Squash Fries

• Author: Nancylynn
• Prep Time: 5 minutes
• Cook Time: 30-40 minutes
• Total Time: 35- 45 minutes
• Yield: 2-3 cups of fries
• Category: Sides
• Method: Oven
• Cuisine: American

Print Recipe

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Description

My new favorite side dish – these Delicata Squash Fries are highly addicting and a great way to get your veggies in on the 21 Day Fix!

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Ingredients

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:

• Himalayan or sea salt
• garlic powder
• parmesan cheese (I usually do 1 T)
• chili powder/cayenne
• cinnamon

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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.

Enjoy alone or with your favorite FIX approved sauce!

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!

Enjoy alone or with your favorite FIX approved sauce!

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Equipment

Mealthy CrispLid

Buy Now →

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Notes

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

WW: Green, Blue, Purple – ZERO points (per 1 cup serving)

Keywords: delicata squash fries, winter squash, roasted squash, low carb fries, air fryer squash fries, air fryer delicata squash