Healthy Crunchy Delicata Squash Rings
Golden, crunchy, and packed with flavor, these baked Delicata squash rings are a healthy snack or side dish. Coated in a parmesan-panko crust with seeds and seasoning, they’re rich in fiber, protein, and heart-healthy fats, making them a guilt-free treat for any meal.
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.
