My new favorite side dish—roasted delicata squash—tastes like a lower-carb sweet potato fry and is faster and easier to make in the oven or air fryer. Bonus for WW followers: this recipe is zero points (seasonings/toppings excluded).
I adore winter squash in all forms—from butternut and acorn to honeynut and spaghetti squash. If I had to choose a favorite, delicata would top the list. It’s simple to prepare, cooks quickly, and the thin, edible skin makes it easy to enjoy without peeling.
Why you will love delicata squash
- Easy prep: no peeling required. Just halve, seed, and slice. The thin skin becomes tender when cooked and adds extra fiber.
- Lower in carbs and calories than many other winter squash and sweet potatoes, yet still offers about 4 grams of fiber per cup when you keep the skin on.
- Versatile flavor options: a light spray of olive or avocado oil with sea salt and garlic powder is classic. Try Parmesan, chili powder or cayenne for heat, or cinnamon with a touch of maple syrup for a sweeter version.
- Visually appealing: the slices roast up with pretty, crispy edges that look great on the plate.
Ingredients needed
See the recipe card below for exact amounts and serving size.
- Delicata squash (use one or more, depending on servings)
- Olive oil, avocado oil, or coconut oil cooking spray
- Sea salt and garlic powder
- Optional seasonings: grated Parmesan, chili powder or cayenne, cinnamon and maple syrup
Instructions
Step one: Preheat the oven or air fryer to 400°F. Slice the delicata squash lengthwise and scoop out the seeds with a spoon.
Step two: Cut the squash into thin half-moon slices. The thinner the slices, the crispier and more fry-like they’ll become.
Step three, oven: Arrange the slices in a single layer on a parchment-lined baking sheet with space between pieces. Spray generously with oil spray, season as desired, and roast for 30–40 minutes, turning once. For crispier edges, roast closer to 40 minutes and watch to avoid burning.
Step three, air fryer: Place slices in a single layer in the air fryer basket, spray with oil, and season. Air fry at 400°F for 10–12 minutes, shaking or turning halfway. Check near the end to avoid over-browning.
Helpful Tips
- Do not crowd the baking sheet or air fryer basket. Give slices room to caramelize for those crispy edges.
- Slicing thinner yields a crispier result—aim for uniformly thin slices.
- If your oven runs cool, increase to 425°F and watch closely so the edges brown without burning.
Recipe FAQs
Delicata has a shorter season, typically available at grocery stores and farmers markets in the fall months. If your store doesn’t carry it, check local markets during peak season.
Yes. Slice it raw and freeze before cooking. You can roast directly from frozen without thawing first.
Yes—the skin is thin, tender, and edible. It adds texture and fiber, and the striped skin looks lovely once roasted.
Roasted Delicata Squash Recipe (Oven + Air Fryer)
Ingredients
- 1 delicata squash or as many as you want
- olive oil or avocado oil spray
Seasoning options:
- sea salt
- garlic powder
- parmesan cheese (optional)
- chili powder or cayenne
- cinnamon + maple syrup (for a sweet version)
Instructions
OVEN
- Preheat oven to 400°F and line a large baking sheet with parchment paper.
- Slice delicata squash in half lengthwise, remove seeds, then slice into thin half moons.
- Arrange slices in a single layer, spray with oil, season, and roast 30–40 minutes, turning once. Roast longer for crisper edges.
AIR FRYER
- Slice and seed the squash, then cut into thin half moons.
- Arrange in a single layer in the air fryer basket, spray with oil, and season.
- Air fry at 400°F for 10–12 minutes, shaking or turning halfway. Watch closely near the end for desired browning.
Notes
WW: ZERO points, plus any toppings/seasonings (per 1 cup serving)
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Prep Ahead: Slice and store up to 3 days in advance in an airtight container lined with paper towels in the refrigerator.
Nutrition
Calories: 77kcal
Carbohydrates: 19g
Fiber: 4g
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