Air fryer delicata squash is quick and easy side dish! Made in just 15 minutes, delicata squash cooked in the air fryer get crispy on the outside and almost taste like fries! What’s even better, unlike other winter squash, no peeling is required!

If you love air fryer winter veggies, you have to try this air fryer butternut squash or air fryer spaghetti squash.

Roasted delicata squash in the air fryer basket.

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Air fried delicata squash highlights

Easy to make, no peeling required and cutting delicata squash is much easier than other winter squash!
15 minutes
2 ingredients
A fun substitution for fries
Great for any diet – delicata squash are low fodmap, low carb, Whole30, vegan and gluten free!
Easy to customize

Ingredients

Delicata squash
Olive oil spray (or avocado oil)
Salt (optional)

How to cook delicata squash in the air fryer

Wash the outside of the squash (since you will be eating the skin). Once clean, cut the squash in half, scoop out the seeds and into thin ¼ inch thick pieces.
Add the squash fries to the air fryer and spray with non-stick spray and sprinkle with salt.
Set the air fryer to 375F for 14 minutes and begin cooking.
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.

How to cut delicata squash

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.

Scrape out the seeds with a spoon. 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.

Note: you can also make this into squash rings

Lay the squash down on the cutting board
Carefully cut into ¼ inch thick rings.
Remove the seeds of each ring with a spoon.

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 so they cook evenly.
Don’t be afraid to shake the basket! Since I do not put down one thin layer, the squash need to be shaken around more often.
Only cook one squash at a time. The more you fill up in the basket, the longer they will have to cook.

What to look for when picking out 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).
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.
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:

As a side for burgers or sandwiches
With tacos (use the taco seasoning on the squash before cooking) and dip in dairy free nacho cheese!
On salads, especially great with kale salad
As a snack with homemade ketchup or vegan chipotle mayo.
As a sweet snack drizzled with maple tahini dressing

How to cook delicata squash in the oven

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

Step 1: Slice the squash.
Step 2: Preheat your oven to 450F. Place the squash on a baking sheet sprayed with non-stick spray (like avocado oil or olive oil).
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.

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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.

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Course: Side Dish

Cuisine: American

Keyword: air fryer delicata squash, air fryer delicata squash fries

Prep Time: 2

Cook Time: 14

Total Time: 16

Servings:

Author: Samantha Rowland

Ingredients

1 delicata squash - 0.99
1/2 tsp. sea salt - 0.05
olive oil spray - 0.12

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.

Equipment

Air fryer

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.

Nutrition Information

Nutrition Facts

Amount per Serving

Calories

Fat

Carbohydrates

Fiber

Sugar

Protein

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

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Air Fryer Delicata Squash

Air fried delicata squash highlights

Ingredients