Easy Air Fryer Delicata Squash is an easy fall side dish (great for low calorie Thanksgiving)! it's natural sweetness and nutty mild flavor make it a favorite in the winter months. It has a short season so grab it when you see it! Only 16 minutes cooking time!
Delicata squashes have become very popular in recent years. Their distinct green stripes or orange stripes, orange flesh and thin edible skin make them a favorite delicious side dish. It's low carb, low calorie and really easy to make.
This air fryer delicata squash recipe is one of our favorite recipes during the few months of the year this sweet squash is available. It's a great side dish for those who are squash phobic not loving the flavor of stronger tasting types of squash.
What makes this skinny?
- There are only 40 calories in 1 cup of delicata squash (and 0 Weight Watchers points).
- The recipe uses olive oil spray instead of olive oil; it's used just to get the seasonings to adhere to the squash so not much is needed.
- Cooking in an air fryer allows a delicious result without adding extra fats (calories) to cook the roasted delicata squash too. Using convection cooking, circulating hot air, is a great way to cook this favorite winter squash.
Everything about Delicata Squash
Delicata squash is available from late summer through early winter. It is also called peanut squash (due to the shape), sweet potato squash, sweet dumpling squash or or bohemian squash.
It's available at grocery stores with other winter squashes (though technically it's considered a summer squash due to the edible skin) like butternut squash, acorn squash or spaghetti squash. When selecting the squash avoid squash with any soft spots, mold or bruises.
The skin of delicata squash is edible making it a fast prepping easy side dish. It has a very mild nutty sweet flavor. Store it as you would other winter squash: in a cool, dry location at room temperature. It will last 10 days before preparing.
It's a high fiber, low calorie squash and an easy recipe!
Recipe Ingredient Notes
Delicata squash. Select small or medium delicata squash (the large variety won't fit as well in an air fryer basket). We recommend 2 small squash for four people. Rinse the outside and pat dry. The squash will not be peeled before cooking so rinsing well is important.
Kosher salt. We recommend kosher salt because it has a less salty flavor.
Italian seasoning. This blend of classic herbs perks up the flavor of the mild flavored squash. Use a store bought mix or our Italian Seasoning substitute that you can make at him.
Freshly ground black pepper. Using freshly ground pepper does add more flavor.
Olive oil spray. This is used to allow the seasonings to adhere to the squash.
How to make Air Fryer Delicata Squash
Printable recipe card at the end of the post.
STEP 1. Preparation
Cut the ends off the squash (photo 1). Using a cutting board and large sharp knife cut the squash into ¾-inch thick rings (photo 2). Remove the seeds and membrane from inside the squash rings (photo 3).
STEP 2. Season
Place the squash rings in a large bowl (photo 4). Spritz with olive oil spray and toss so each squash ring has some oil spray on it. Add the spices and toss to coat the squash (photos 5-6).
STEP 3. Cook
Place the squash rings into the air fryer basket in a single layer (photo 7). Cook at 390 degrees F for 16 minutes, flipping the rings over halfway through cooking (at 8 minutes). This may need to be done in batches (photo 8).
Change up the seasonings. Delicata squash can be seasoned with spices like cinnamon, allspice and nutmeg or more savory spices like the Italian seasoning blend.
Cut in half moons to save space. If the shape doesn't matter, cut the rings in half, which makes it easier to fit more into the air fryer basket in a single layer for cooking.
Air fryer cooking. All brands, sizes and types of air fryers cook slightly differently. Monitor the squash when cooking for doneness in your machine. The size of the air fryer basket will also determine whether you'll need to cook in batches or not as well.
How to store leftovers
Store leftover squash in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
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