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Air Fryer Delicata Squash

$1.16 Recipe/$0.58 Serving

Air fryer delicata squash is such a quick and easy side dish! Made in just 15 minutes, these delicata squash fries are a great swap out for traditional fries, and an awesome way to get in more veggies!

You will not believe how easy these are to make, no peeling required!

Roasted delicata squash in the air fryer basket.

3 reasons I love this recipe

  • Delicata squash is probably one of my favorite winter squashes! It’s mild in flavor, but slightly sweet and it roasts up really well, getting caramelized edges.
  • It’s one of my favorite air fryer squash. When cooked it almost reminds me of sweet potato fries, they are super addicting! Even better, these fries are low fodmap, low carb, Whole30, vegan and gluten free!
  • Cutting a delicata squash is so much easier than other winter squash! You can have it prepped for cooking in about 1 minute. All you have to do is remove the seeds with a spoon and you are ready to go!
  • You can customize the squash however you want! Typically I make this recipe with just salt, but occasionally I will mix it up with other spice blends! See my favorites below!  
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Ingredients

  • Delicata squash – you can leave the skin on when cooking delicata squash!
  • Olive oil spray – or avocado oil or coconut oil spray – whatever you have on hand
  • Salt – optional but I really love how salt can increase the sweet and savory notes in delicata squash.

How to cook delicata squash in the air fryer

Step 1: Start by washing the outside of the squash (since you will be eating the skin).

Step 2: Once clean, you will want to cut off the top and bottom of the squash (where the base of the squash and the stem are).

How to cut delicata squash

How to make fries

Step 3: Stand the squash up on the flat bottom and cut the squash in half from top to bottom using a sharp chefs knife.

Now you have two canoe shaped squash halves.

Steps 1 and 2 on how to cut a delicata squash.

Step 4: Scrape out the seeds with a spoon.

Step 5: Cut the squash into half moons – I typically cut the squash about ¼ inch thick. You want to be consistent with how thick you cut the squash so they will cook evenly. The thinner you cut them, the crispier they will get.

Steps on how to remove seeds and cut the delicata squash.

To make rings

Step 3: Lay the squash down on the cutting board

Step 4: Carefully cut into ¼ inch thick rings.

Step 5: Remove the seeds of each ring with a spoon.

Step 6: Add the squash fries to the air fryer and spray with non-stick spray and sprinkle with salt.

Step 7: Set the air fryer to 375F for 14 minutes and begin cooking.

Step 8: After the cooking for 7 minutes (half way), pause the air fryer and shake the basket. You will want to shake the basket again with about 3 minutes remaining.

Once cooked for the full 14 minutes, open the air fryer and check to see if most of the squash are cooked. They should be browning on the edges and have some brown spots where the flesh has caramelized.  You may need to cook the squash 2 more minute depending on how full the basket is.

Steps on how to cook delicata squash in the air fryer.

Serve the with your favorite dipping sauce (see below for options) or eat just like fries out of the basket!

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Tips on how to prepare delicata squash for the air fryer

  • Cut the squash the same thickness. Try to be consistent with how thick you cut the fries. The thinner slices will start to burn while the thicker pieces may not cook all the way through.
  • Don’t be afraid to shake the basket! Since I do not just put down one thin layer, the squash need to be shaken around more often. If you won’t be around to check on the squash as often when they cook, you may want to consider cooking these in batches so that you can have a single layer on the bottom of the basket so they can cook evenly.
  • Only cook one squash at a time. The more you fill up in the basket, the longer they will have to cook. If you are trying to cook 2-3 squash at once, you may want to move cooking your squash to the oven instead!
Delicata squash before cutting.

What is delicata squash?

Delicata squash is a winter squash that is typically available from September – December. The squash typically have yellow skin, are long and oval shaped, and often have green and/or orange vertical stripes down the side.

These winter squash are usually the size of a large sweet potato and serve 1-2 people per squash (depending on how much you like to eat). They can sometimes be called peanut squash, sweet potato squash or Bohemian squash.

When picking out a ripe delicata squash, you want to find one with firm skin, no blemishes or bruises. It should feel heavy for its size and should be firm (not squishy) as you press on them.

You can store delicata squash in a cool, dark spot for about 10-14 days.  You can find them at many grocery stores during the fall. Trader Joe’s and Whole Foods almost always have them in stock from September – December.

Delicata squash are lower in carbs than many other fall squashes (about 7g carbs per ¾ cup) and are a good source of Vitamin A and Vitamin C.

White bowl filled with delicata squash fries.

Tips on seasoning

I love to season delicata squash with just a sprinkle of salt. However, sometimes I like to really pack on the flavor and add some seasoning!

To add these spices, before cooking you will want to put the squash in a large bowl with about 1tbsp. of olive oil and the following spices (stirring well before cooking):

  • Sweet: ½ tsp. cinnamon and pinch of nutmeg
  • Taco: ½ tsp. chili powder + ½ tsp salt + ¼ tsp. cumin. Optional pinch of cayenne pepper
  • Curry: ½ tsp. curry powder + ½ tsp. salt + pinch of cinnamon for sweetness
  • Garam Masala: ½ tsp. garam masala + ½. tsp salt + ¼ tsp. cinnamon
  • Italian: ½ tsp. Italian seasoning + ½ tsp. garlic powder + ½ tsp. salt
  • Smoky: ½ tsp. smoked paprika + ½ tsp. cumin + ½ tsp. salt + pinch cayenne pepper (optional)

What to serve with delicata squash fries

You can even add them to salads for added flavor and crunch! Here are some great ideas on how to serve:

How to cook in the oven

If you don’t have an air fryer, you can also cook delicata squash in the oven.

Step 1: Follow the same directions on slicing the squash.

Step 2: Preheat your oven to 450F. Place the squash on a baking sheet sprayed with non-stick spray.

Step 3: Bake at 450F for 20 minutes. Take out of the oven, flip each squash and return to the oven for 5 more minutes.

Storage

Store leftovers in an air tight container in the fridge for up to 4 days. Reheat in the air fryer at 350F for 4-5 minutes.

Hand holding a single delicata squash fry.

Can you freeze raw delicata squash

Yes! Wash the delicata squash and cut it into rings or half moon shapes, remove the seeds.

Transfer the squash uncooked to a freezer safe bag and store in the freezer up to 3 months.

Cook the squash right from frozen, adding 1-2 minutes to the cooking time when cooking.

If you want more air fryer recipes

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Air fryer basket full of delicata squash fries.

Air Fryer Delicata Squash

$1.16 recipe/$0.58 serving
Air fryer delicata squash is such a quick and easy side dish! Made in just 15 minutes, these fries are a great swap out for traditional fries, No peeling required. Whole30, low carb, vegan and gluten free.
Print Pin Save Rate
Course: Side Dish
Cuisine: American
Keyword: air fryer delicata squash, air fryer delicata squash fries
Prep Time: 2 mins
Cook Time: 14 mins
Total Time: 16 mins
Servings: 2

Ingredients

Instructions

  • Start by washing the delicata squash (since you will be eating the skin).
  • Cut the top and bottom from the squash at the base and stem.
  • Stand the squash up on the flat bottom, cut it down from top to bottom creating 2 halves (this will make the half moon shaped fries). Scoop out the seeds with a spoon.
  • Cut the squash into 1/4 inch thick fries.
  • Add the delicata squash to the air fryer basket. Spray with olive oil spray and sprinkle with salt.
  • Turn the air fryer on 375F for 14 minutes.
  • After 7 minutes of cooking, pause the air fryer and shake the basket well. Start cooking again.
  • With about 3 minute left of cooking, pause the air fryer and shake the basket one more time.
  • After cooking for 14 minutes, check to see if the squash are cooked to your liking. You may need to cook them 2 more minutes depending on how full the air fryer basket was.

Notes

How to make  rings:
Instead of cutting the squash in half, cut the squash in 1/4 inch thick rings. Scoop out the seeds with a spoon.
Other ways to season fries:
To add these spices, before cooking you will want to put the squash in a large bowl with about 1tbsp. of olive oil and the following spices (stirring well before cooking):
  • Sweet: ½ tsp. cinnamon and pinch of nutmeg
  • Taco: ½ tsp. chili powder + ½ tsp salt + ¼ tsp. cumin. Optional pinch of cayenne pepper
  • Curry: ½ tsp. curry powder + ½ tsp. salt + pinch of cinnamon for sweetness
  • Garam Masala: ½ tsp. garam masala + ½. tsp salt + ¼ tsp. cinnamon
  • Italian: ½ tsp. Italian seasoning + ½ tsp. garlic powder + ½ tsp. salt
  • Smoky: ½ tsp. smoked paprika + ½ tsp. cumin + ½ tsp. salt + pinch cayenne pepper (optional)
Storage:
Store in a air tight container for up to 4 days in the fridge. 
How to cook in the oven:
If you don’t have an air fryer, you can also cook in the oven. Follow the same directions on slicing the squash. Preheat your oven to 450F. Place the squash on a baking sheet sprayed with non-stick spray. Bake at 450F for 20 minutes. Take out of the oven, flip each squash and return to the oven for 5 more minutes.
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Nutrition Information

Nutrition Facts
Amount per Serving
Calories
77
Fat
 
1
g
Carbohydrates
 
19
g
Fiber
 
3
g
Sugar
 
5
g
Protein
 
2
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
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