These Crunchy Delicata Squash Rings turn a simple winter squash into a crispy, golden snack that’s both satisfying and wholesome.
Packed with fiber, plant-based protein from parmesan, and heart-healthy fats from olive oil and seeds, this recipe is naturally low in saturated fat.
Quick to prepare and perfect for everyday cooking, these rings make a delicious appetizer, side dish, or meal-prep favorite that everyone will enjoy.
Healthy Crunchy Delicata Squash Rings
Equipment
- 1 Baking sheet
- Parchment paper, enough to line the sheet
- 3 shallow bowls or dishes
- Spoon for scooping seeds
- Knife and cutting board
- Olive oil spray or brush
Ingredients
- 2 medium Delicata squash
- 2 tablespoons olive oil plus extra for spraying
- Salt to taste
- Black pepper to taste
- ⅓ cup tapioca starch or corn starch
- 2 large eggs lightly beaten
- ⅓ cup panko breadcrumbs or almond flour
- ⅓ cup grated parmesan cheese
- 2 tablespoons sesame seeds
- 1 tablespoon Everything Bagel seasoning
Instructions
- Prepare Your Oven and Baking Sheet: Preheat your oven to 400°F (200°C) to ensure even roasting. While the oven is warming, line a baking sheet with parchment paper. This prevents sticking and makes cleanup easier. Make sure the sheet is large enough to hold all your squash rings in a single layer without overlapping, so they crisp evenly.
- Wash and Slice the Squash: Rinse the Delicata squash thoroughly under cold running water to remove any dirt or residue. Pat it dry with a clean kitchen towel. Using a sharp knife, carefully cut off both ends of the squash. Slice the squash crosswise into 1-inch thick rings, making sure each piece is uniform in size for consistent cooking.
- Remove the Seeds: Use a spoon to gently scoop out the seeds and stringy fibers from each ring. This step not only improves texture but also ensures the squash rings cook evenly and remain light and crispy. Set the seeds aside if you want to toast them later for a snack or garnish.
- Coat Squash with Olive Oil and Seasoning: Place the sliced rings on the prepared baking sheet. Drizzle 2 tablespoons of olive oil evenly over the squash. Use your hands or a brush to coat each ring thoroughly. Sprinkle with salt and black pepper to taste, ensuring every piece has a light, even seasoning.
- Roast the Squash for Initial Softening: Transfer the baking sheet to the preheated oven and roast the squash for 20 minutes. This step helps the rings soften slightly, making them easier to coat with the crispy topping while maintaining structure. Remove the squash once it is tender but not falling apart.
- Arrange and Oil the Coated Rings: Place each coated ring back onto the baking sheet in a single layer. Make sure none of the rings touch each other to maintain maximum crispiness. Lightly spray or brush the tops with olive oil. This will enhance browning and create a perfectly golden crust.
- Bake Until Crunchy and Golden: Return the baking sheet to the oven and bake for an additional 15 minutes, or until the rings are golden brown and crispy on the edges. For extra crunch, you can flip the rings halfway through baking, but this is optional if you prefer minimal handling.
- Serve and Enjoy Immediately: Once baked, remove the squash rings from the oven and let them cool for a few minutes. This resting time allows the crust to firm up slightly. Serve the rings warm, as a delicious snack, side dish, or appetizer. They pair beautifully with dips like garlic aioli, marinara sauce, or a yogurt-herb sauce.
Notes
- Choose medium-sized delicata squash for uniform cooking.
- Make sure rings are evenly sliced to ensure consistent roasting and crispiness.
- Use tapioca starch or corn starch for a light, crisp coating.
- Panko breadcrumbs give a crunchier texture than regular breadcrumbs; almond flour works for a gluten-free option.
- Everything Bagel seasoning adds a savory, nutty flavor, but you can customize with paprika, garlic powder, or herbs.
- Lightly spray olive oil on the coated rings to enhance browning without extra fat.
- Rings are best served fresh and warm for maximum crunch.
- Egg wash helps the coating stick; don’t skip this step.
- Can be served as snack, side dish, or appetizer for versatile meal planning.
- Nutritionally rich: provides fiber, plant-based protein, and healthy fats from seeds and olive oil.
Chef’s Secrets for Perfect Rings
The key to achieving perfectly crunchy delicata squash rings lies in preparation and layering.
Start with uniformly sliced rings, ensuring they cook evenly.
Roasting the squash initially softens it, preventing sogginess under the coating.
When dredging, shake off excess starch and egg to avoid clumps, and press the panko mixture gently but firmly to ensure adhesion.
Spraying a light coat of olive oil before the final bake enhances browning without adding extra calories.
For an extra twist, try adding smoked paprika, chili flakes, or nutritional yeast to the coating for additional depth of flavor.
Serving Suggestions for Maximum Enjoyment
These squash rings shine as a versatile dish.
Serve them hot with a tangy garlic aioli, yogurt-dill dip, or marinara sauce for a fun appetizer.
They also complement roasted chicken, grilled fish, or plant-based meals.
For meal prep, pair them with quinoa or a leafy green salad for a balanced lunch.
Garnish with fresh herbs like parsley or chives to brighten the presentation and add a subtle aromatic touch.
Storage Tips to Keep Freshness
Crunchy delicata squash rings are best enjoyed fresh, but you can store leftovers.
Allow them to cool completely, then place in an airtight container and refrigerate for up to 3 days.
Re-crisp them by baking at 375°F (190°C) for 5–7 minutes or using an air fryer for 3–5 minutes.
Avoid microwaving, which can make them soggy. Coating the rings lightly in olive oil before reheating helps restore crunch.
For longer storage, you can freeze them uncooked after initial roasting and bake straight from frozen, adding a few extra minutes.
Frequently Asked Questions
1. Can I make this recipe gluten-free?
Yes! Simply replace panko breadcrumbs with almond flour, crushed gluten-free crackers, or gluten-free panko. The texture will remain crispy, and the flavor stays delicious.
2. Can I skip the eggs in the coating?
For an egg-free option, you can use a flax egg (1 tablespoon ground flax + 3 tablespoons water, rested for 5 minutes) or a plant-based milk mixed with a little cornstarch. This will help the coating adhere.
3. Can I use other squash varieties?
Absolutely. Kabocha, acorn, or small butternut squash can work, though cooking times may vary slightly. Choose firmer, smaller squashes to maintain ring shape.
4. Can I make these ahead of time for parties?
Yes, but keep them uncoated and pre-roasted, then dredge and bake just before serving. This prevents sogginess and keeps the rings crispy for your guests.
5. What dips pair best with these rings?
These rings go well with garlic aioli, yogurt-dill sauce, marinara, or a spicy sriracha mayo. You can also enjoy them plain as a crunchy, flavorful snack.
