Crunchy Delicata Squash Rings

A fall favorite perfect for snacking or dinner’s side dish!

Crunchy and soft on the inside, sweet and salty flavors. Not much not to like here. You can customize these and make them gluten free with almond flour instead of panko and still get all the flavor and deliciousness.

The beauty of the Delicata Squash is in the name – delicate skin. This is similar to zucchini where you can eat the skin and the opposite of butternut squash where you must peel the skin. With the delicata squash, the roasting just makes the skin super soft and completely edible.

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declicata rings

Crunchy Delicata Squash Rings

5 from 2 votes
Servings: 4
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes



  • Preheat your oven to 400°F. Line a baking sheet with parchment paper.
  • Wash and dry your squash. Stem, then slice them into 1 inch thick rounds. Remove the seeds with a spoon. Transfer the slices to your baking sheet and drizzle them with olive oil. Spread it all over the pieces with your hands. Then season with salt and pepper to taste. Roast for 20 minutes.
  • House the tapioca starch and eggs in two separate shallow dishes. In a third dish, house the panko, parmesan, seeds and everything bagel seasonings and mix to combine. Dredge each squash slice in your starch first, then the egg (allowing excess to drip off) and lastly in your panko mixture. Place back on your baking sheet, spray with olive oil and bake until crunchy and golden – about 15 minutes.


Calories: 281kcal | Carbohydrates: 34g | Protein: 9g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 89mg | Sodium: 420mg | Potassium: 869mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3287IU | Vitamin C: 28mg | Calcium: 198mg | Iron: 3mg
Author: Stella

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