Air Fryer Delicata Squash - Low Carb & 0 WW Points! (2024)

These Air Fryer Delicata Squash Fries are an easy low carb, keto-friendly and zero point side dish and cook up in less than 20 minutes. Simple to customize with your favorite spices and a delicious way to get in your fall veggies.

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WHAT IS DELICATA SQUASH?

Delicata Squash is a yellow oval-shaped squash that is in season in the fall and winter months and is currently one of my favorite fall squashes.

They are probably a third of the size of a spaghetti squash and are super cute. The smaller size makes cutting them a breeze and the skin is totally edible which means no peeling required!

If you’ve never tried delicata squash before the best way to prepare it is by roasting it in the oven or my new favorite way is making them in the air fryer.

HOW TO CUT DELICATA SQUASH:

1. Give the skin a nice scrubbing with a brush and pat it dry. You want to make sure the skin is nice and clean since you’re going to be eating the skin.
2. Cut off both ends then you can either:

• slice the squash into rings and scoop out the seeds OR
• slice the squash in half lengthwise. Scoop out the seeds with a spoon. Slice the seeded halves into 1/4-inch thick crescent moon slices (half circles). You can also save the delicata squash seeds and roast them just like you would pumpkin seeds.

WHERE CAN I BUY DELICATA SQUASH?

You can usually find delicata squash from September to December in a most large grocery stores or in your local area farmers’ markets. We buy ours either at Whole Foods, Trader Joe’s and I’ve heard Sprouts has them as well!

HOW TO PREP AND COOK DELICATA SQUASH:

1. Give the skin a nice scrubbing with a brush and pat it dry. You want to make sure the skin is nice and clean since you’re going to be eating the skin.
2. Cut off both ends then you can either:

• slice the squash into rings and scoop out the seeds OR
• slice the squash in half lengthwise. Scoop out the seeds with a spoon. Slice the seeded halves into 1/4-inch thick slices (half circles).

HOW TO MAKE AIR FRYER DELICATA SQUASH

Cooking delicata squash in the air fryer is our favourite way. You can’t beat how easy it is and so much quicker. And if you’re new to the air fryer, we have a guide on How to Use An Air Fryer with some useful tips and tricks.

1. Once you’ve prepped your squash, Drizzle the squash with olive oil, sea salt, black pepper and garlic powder. Feel free to add other seasonings you like – smoked paprika, oregano or Italian seasoning are some great options.
2. Lay flat in a single layer (making sure the squash does not overlap) in the air fryer basket and air fry at 400F for about 10-12 minutes, shaking halfway through.

   

   

   
   

This recipe is simple to make and fits perfectly in a variety of diets. It’s naturally gluten free, Whole30, paleo & ketogenic friendly.

And the best part? You can easily customize it depending on what you like or have on hand.

Sprinkle some balsamic vinegar, grated Parmesan or add a touch of sweetness with a hint of sugar-free maple syrup (Lakanto) and cinnamon.

IS DELICATA SQUASH KETO?

Yes! It’s loaded with Vitamin A, Vitamin C, potassium and fiber. It’s also lower in carbs than other popular fall squashes like butternut and acorn so you can still enjoy it occasional if you’re following a low carb keto diet.

HOW TO PICK A GOOD DELICATA SQUASH?

Look for one with no wrinkles or soft spots. Pick it up and make sure that it’s heavy and firm.

CAN YOU FREEZE DELICATA SQUASH?

Yes! You can just slice it into rings or fries and freeze before cooking! When you’re ready to eat, just toss them in the air fryer or oven from frozen – no need to thaw before cooking.

WHAT DOES DELICATA SQUASH GO WITH?

This delicious squash is great on its own but goes so well with so many dishes.

You can serve it in a salad or anytime during the holidays at your Thanksgiving / Christmas dinner table or how about with:

Instant Pot Rotisserie Chicken

Herb Roasted Turkey

More low carb dishes:

Roasted Brussels Sprouts

Roasted Green Beans with Garlic and Balsamic