Crispy Delicata Squash Fries: Your New Favorite Healthy Side Dish (Oven & Air Fryer!)
Searching for a healthy, delicious, and incredibly addictive side dish that will have everyone asking for more? Look no further than these amazing Delicata Squash Fries! They are an absolute game-changer, making it super easy and enjoyable to incorporate more vegetables into your diet. Whether you’re following the 21 Day Fix, 2B Mindset, or Weight Watchers Freestyle, these fries are perfectly compliant – even boasting ZERO Weight Watchers Freestyle points! And the best part? This recipe now includes quick and easy Air Fryer directions for ultimate crispiness!
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Remember that time last year when I couldn’t stop raving about Acorn Squash and had you all scouring your local farm stands for it? Well, prepare yourselves, because I’ve found my newest squash obsession, and it’s truly a revelation: the Delicata Squash.
Seriously, where has this incredible vegetable been all my life? Have you all been keeping this delicata deliciousness a secret from me? Because I’m pretty convinced this squash is everything I’ve ever wanted in a healthy, flavorful side dish.
Discovering Delicata Squash: Your Easy Path to Deliciousness
Let’s briefly set aside the fact that these Delicata Squash Fries taste remarkably like a lower-carb sweet potato fry – so good, in fact, that my husband couldn’t stop eating them. Instead, let’s talk about the absolute ease of working with delicata squash, largely thanks to one amazing feature: you can eat the skin!
That’s right, my friends. There’s no need to peel this beautiful winter squash. Simply wash it thoroughly, cut it in half lengthwise, scoop out the seeds, and then slice it into your desired shape. I love making thin half-moon fries, but you could also cut it into smaller cubes or even thick rings. The preparation is straightforward, making it a perfect choice for busy weeknights.
And have you noticed how wonderfully decorative the edges are when sliced? It adds a touch of elegance to your plate with minimal effort. Don’t be intimidated by cutting it either – it’s similar in texture to a sweet potato, much softer than the notoriously tough butternut squash. So, fear not, you’ve got this!
The Nutritional Powerhouse: Why Delicata Squash is Good for You
Beyond its easy preparation and fantastic taste, delicata squash offers a wealth of nutritional benefits. It’s rich in vitamins A and C, which are crucial for immune function, skin health, and vision. It also provides a good amount of dietary fiber, essential for digestive health and helping you feel full and satisfied. This makes it an excellent choice for anyone looking to boost their nutrient intake without sacrificing flavor.
Seasoning Your Delicata Squash Fries to Perfection
To prepare your delicata squash for roasting or air frying, I recommend spraying the slices generously with a healthy cooking oil such as avocado oil or olive oil. This helps them crisp up beautifully and allows the seasonings to adhere. Then, sprinkle them with a simple but effective combination of sea salt (or Himalayan salt) and garlic powder. This savory profile truly brings out the natural sweetness of the squash.
But don’t stop there! The beauty of these fries lies in their versatility. When I’m not carefully watching my dairy intake, a sprinkle of grated parmesan cheese takes them to another level of savory indulgence. For a sweeter, dessert-like twist, try them with a dash of cinnamon, a hint of coconut oil, and a tiny drizzle of maple syrup – perfect for a cozy fall treat! You can truly customize these delicious fries with whatever spices and flavors you love most, from a smoky paprika and cumin blend to Italian herbs or even a touch of cayenne for a kick. Experiment and find your favorite!
Perfect Pairings: What to Serve with Your Delicata Squash Fries
Once your Delicata Squash Fries are perfectly cooked, they’re ready to be devoured! Serve them alongside your favorite dipping sauce. Some fantastic options include a healthy 21 Day Fix Ranch dressing, a tangy 21 Day Fix BBQ Sauce, or this incredible honey-sweetened Paleo ketchup, which you can find on Amazon or at Whole Foods. Even better, whip up this easy homemade version from The Foodie and The Fix. For those who like a little heat, a swirl of sriracha in your ketchup adds a fantastic kick!
These versatile fries also make an excellent accompaniment to a variety of main courses. Imagine them served with grilled chicken or fish, lean steak, juicy turkey burgers, or even alongside a hearty salad or grain bowl. They’re a lighter, nutrient-dense alternative to traditional potato fries and a delightful way to complete any meal. During the fall and winter months, they make an ideal seasonal side dish for holiday gatherings or cozy family dinners.
Your Top Questions About Delicata Squash Answered
Before we dive into the full recipe, let’s address some common questions about Delicata Squash and its compatibility with popular healthy eating plans.
What does Delicata Squash count as for the 21 Day Fix?
For those following the 21 Day Fix, you’ll be thrilled to know that delicata squash counts as a GREEN container! Simply measure out 1 cup of these delicious Delicata Squash Fries for your serving. This classification also holds true for other Beachbody programs like Liift 4 and 80 Day Obsession, making it an easy and compliant veggie addition to your meal plan.
What does Delicata Squash count as for the 2B Mindset?
When it comes to the 2B Mindset program, the categorization of delicata squash can be a little nuanced. Based on its nutrition facts, delicata squash typically falls just under Ilana’s veggie/FFC (fiber-filled carb) line. I personally would track it as a veggie, enjoying its natural goodness. However, if you are striving for significant weight loss or finding your results stalling, you might consider tracking it as an FFC to be on the safer side. Always listen to your body and adjust as needed for optimal results.
How many Weight Watchers Points are Delicata Squash?
Get ready for some exciting news, Weight Watchers members! These incredible Delicata Squash Fries are ZERO Weight Watchers Freestyle points! Yes, you read that right – zero! This makes them an absolute dream come true for anyone looking for a satisfying, healthy, and point-free side dish. Enjoy them guilt-free and to your heart’s content!
Where can I buy Delicata Squash?
Delicata squash is a seasonal favorite, typically found during the fall and winter months. If you’re having trouble locating it at your regular grocery store, don’t despair! Try checking your local farm markets, farmers’ markets, or specialty grocery stores. Many people also find them readily available at stores like Trader Joe’s when they are in season. It’s definitely worth the hunt!
Can I freeze Delicata Squash?
Absolutely! Delicata squash freezes wonderfully, allowing you to enjoy this fantastic vegetable even when it’s out of season. To freeze, simply slice it raw (after cleaning and removing seeds) and then spread the slices in a single layer on a baking sheet lined with parchment paper. Freeze until solid, then transfer the frozen slices to an airtight freezer-safe bag or container. When you’re ready to cook, there’s no need to thaw them first – you can roast or air fry them directly from frozen, simply adjusting the cooking time slightly.
Can I make these Delicata Squash Fries in my Air Fryer or Mealthy CrispLid?
Yes, and I highly recommend it! Making these Delicata Squash Fries in an Air Fryer or with a Mealthy CrispLid has quickly become my new favorite method because of how incredibly fast and perfectly crispy they turn out. The air fryer circulates hot air, giving them that irresistible fried texture with significantly less oil. I’ve updated the recipe card below with detailed Air Fryer instructions to guide you to crispy perfection!
Tips for the Crispiest Delicata Squash Fries
- **Slice Thinly:** The thinner your slices, the crispier your fries will be. Aim for about ¼ to ½ inch thickness.
- **Don’t Overcrowd:** Whether you’re using an oven or an air fryer, ensure the squash slices are in a single layer with enough space between them. Overcrowding will steam them instead of roasting or crisping, leading to soggy fries.
- **Plenty of Oil:** Don’t be shy with the cooking spray or a light drizzle of oil. This helps with browning and crispiness.
- **High Heat:** Roasting at 400°F (200°C) is key for achieving that golden-brown exterior and tender interior.
- **Flip Halfway:** For even cooking and crisping, remember to flip your squash fries halfway through the cooking time.
- **Watch Closely:** Especially towards the end of the cooking time, keep a close eye on them. Squash can go from perfectly crispy to burnt very quickly!
More Delicious Squash Recipes to Explore
If you’re now a fellow squash enthusiast, be sure to check out these other fantastic and healthy squash recipes. There are so many delicious ways to enjoy this versatile vegetable!
- 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 even more Squash Ideas!
Delicata Squash Fries
Pin Recipe
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 tablespoon
- Chili powder/cayenne
- Cinnamon
Instructions
OVEN
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Preheat your oven to 400 degrees Fahrenheit (200°C).
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Line a large baking sheet with parchment paper. This prevents sticking and makes cleanup a breeze!
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Thoroughly wash your delicata squash. Slice it in half lengthwise and use a spoon to scoop out the seeds and stringy bits. Then, slice the squash into thin half-moons – remember, the thinner the slice, the crispier your squash fries will be! Aim for about ¼ to ½ inch thickness.
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Arrange the squash slices onto your prepared baking sheet in a single layer. Make sure they are not overlapping to ensure even cooking and crisping. Spray generously with your chosen cooking oil spray (avocado, olive, or coconut) then sprinkle evenly with your desired seasonings.
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Roast for 30 – 40 minutes, flipping the squash fries halfway through the cooking time if desired for even crispness (they are usually still delicious even if you forget to flip them). The longer you roast them, the crispier they will become. I personally love them when the edges just start to get a little bit browned and caramelized! Keep an eye on them and roast to achieve your perfect texture.
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Serve immediately and enjoy alone or with your favorite FIX-approved sauce or dip!
AirFryer
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Thoroughly wash your delicata squash. Slice it in half lengthwise and use a spoon to scoop out the seeds and stringy bits. Then, slice the squash into thin half-moons – remember, the thinner the slice, the crispier your squash fries will be! Aim for about ¼ to ½ inch thickness.
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Arrange the squash slices in your Air Fryer or CrispLid basket in a single layer. Do not overcrowd the basket; cook in batches if necessary for optimal crispiness. Spray generously with cooking oil spray then sprinkle on your desired seasonings.
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Roast on 400 degrees Fahrenheit (200°C) for 10-12 minutes. Shake the basket or turn the squash fries halfway through cooking to ensure even browning and crispness (they are still fine if you occasionally forget!). Keep a close watch towards the end of the cooking time to prevent burning, as air fryers can vary in power. I found about 12 minutes was perfect for achieving beautifully caramelized, crispy edges!
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Enjoy these crispy fries alone or with your favorite FIX-approved sauce!
Notes
WW link for personal points: Delicata Squash Fries plus toppings/seasonings (per 1 cup serving)