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    Make It Skinny Please » Recipes » Air Fryer » Air Fryer Delicata Squash

    Published: Nov 18, 2022 by Toni Dash · 6 Comments

    Air Fryer Delicata Squash

    Weight Watchers Points0
    Calories: 84kcal
    Carbs: 20g
    Protein: 2g
    Fats: 1g
    Jump to Recipe

    This post may include affiliate links. As an Amazon Associate I earn from qualifying purchases.

    air fryer delicata squash in a bowl with fork.

    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!

    air fryer delicata squash in a bowl with fork.

    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.

    Jump to:
    • What makes this skinny?
    • Everything about Delicata Squash
    • Recipe Ingredient Notes
    • How to make Air Fryer Delicata Squash
    • Variation
    • Expert Tips
    • How to store leftovers
    •  More recipes you'll love!
    • Recipe
    • How to store leftovers

    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

    air fryer delicata squash labelled ingredients.

    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.

    air fryer delicata squash in bowl.

    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).

    air fryer delicata squash 1-4e.

    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).

    air fryer delicata squash 5-8e.

    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).

    Variation

    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.

    Expert Tips

    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.

     More recipes you'll love!

    • Pastrami Pinwheel Sandwiches
    • Mini BLT Appetizer Sandwiches
    • Greek Chicken Salad
    • Roasted Carnival Squash (Oven + Air Fryer methods)

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    Recipe

    Air Fryer Delicata Squash

    Weight Watchers Points0
    Click to track Weight Watchers Points
    Sweet nutty Delicata Squash is a fast, easy, delicious low calorie air fryer side dish. Perfect for winter holiday meals or any night with your favorite main dish.
    5 from 90 votes
    Print Pin Rate
    Course: Side Dish
    Cuisine: American
    Diet: Gluten Free, Low Calorie, Low Fat, Vegan, Vegetarian
    Prep Time: 5 minutes
    Cook Time: 16 minutes
    Total Time: 21 minutes
    Servings: 4
    Calories: 84kcal
    Author: Toni Dash
    Prevent your screen from going dark

    Equipment

    Cosori 5.8 quart Air Fryer
    air fryer

    Ingredients

    • 2 small delicata squash
    • olive oil spray
    • ½ teaspoon kosher salt
    • ½ teaspoon Italian seasoning
    • ¼ teaspoon freshly ground black pepper

    Instructions

    • Cut the ends off the squash. Then cut the squash into ¾-inch thick “rings.” Remove the seeds from the inside of the squash rings.
      2 small delicata squash
    • Transfer the squash rings to a large bowl. Spritz lightly with olive oil spray, toss, to lightly coat all the squash rings with a bit of the olive oil spray (you only need a bit so the seasonings with stick).
      olive oil spray
    • Sprinkle on the seasonings. Toss together until the squash is evenly coated
      ½ teaspoon kosher salt, ½ teaspoon Italian seasoning, ¼ teaspoon freshly ground black pepper
    • Transfer the squash to the air fryer basket into a single layer. Cook for 16 minutes at 390 degrees, flipping at the halfway mark.
      This may need to be done in batches depending on the size of your air fryer basket (see an option in the Notes below too).

    Notes

    Variation
    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.
    Expert Tips
    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.

    Nutrition

    Calories: 84kcal | Carbohydrates: 20g | Protein: 2g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.4g | Sodium: 300mg | Potassium: 798mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3101IU | Vitamin C: 28mg | Calcium: 68mg | Iron: 1mg
    Tried this recipe? Please share it!Mention @MakeItSkinnyPlease or tag #MakeItSkinnyPlease!
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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      Recipe Rating




    1. Tayler says

      November 18, 2022 at 8:19 am

      5 stars
      I love that this squash is made in the air fryer! It was delicious and will be great for saving oven space during the holidays!

      Reply
    2. Aimee Mars says

      November 18, 2022 at 8:12 am

      5 stars
      I just got an air fryer and have been looking for new recipes. I came across this one and wow!!!! Will be making this regularly!

      Reply
    3. Darlene says

      November 18, 2022 at 8:08 am

      5 stars
      I had some delicata squash and wasn't sure how to make it. SO glad to find your recipe. It was so easy and with delicious flavor. I'm going to make it again for Thanksgiving!

      Reply
    4. Suja md says

      November 18, 2022 at 8:02 am

      5 stars
      Delicious yet simple recipe that the whole family loved. Can’t wait to make it again!

      Reply
    5. Jen says

      November 18, 2022 at 7:49 am

      5 stars
      Such an easy and delicious side dish!! Thank you for sharing the recipe!

      Reply
    6. dana says

      November 18, 2022 at 7:43 am

      5 stars
      Love how simple yet flavorful this is! And delicata squash looks fancy by design, so even better. A win all around!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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