Delicata Squash Air Fryer Fries

Nov 6 2018
Calling all French-fry lovers: This may be our BEST swap yet! The low-maintenance and super-yummy delicata squash is about to become your squashy new BFF. No peeling necessary, and it can be cooked into fries in an air fryer OR oven. Bookmark it; share it; pin it; love it!

Hungry Girl's Healthy No-Peel Delicata Squash Fries Recipe

Print No-Peel Delicata Squash Fries Print

1/2 of recipe (about 12 fries): 77 calories, <0.5g total fat (0g sat fat), 297mg sodium, 19.5g carbs, 3.5g fiber, 5g sugars, 2g protein

Green Plan SmartPoints® value 0*
Blue Plan (Freestyle) SmartPoints® value 0*

Purple Plan SmartPoints® value 0*

Prep: 10 minutes
Cook: 30 minutes


One 1-lb. delicata squash

1/4 tsp. salt, or more to taste

Optional dip: ketchup


Slice off squash ends. Cut squash in half lengthwise, and scoop out the seeds.

Cut squash into fry-shaped spears. Sprinkle with salt.

Place a single layer of squash spears in the air fryer. Lightly spray with nonstick spray. Set air fryer to 392 degrees. Cook until golden brown and crispy, 10 - 12 minutes, shaking the basket halfway through.

Repeat with any remaining squash.


Oven alternative! Bake at 400 degrees until golden brown, 20 - 25 minutes.

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Do we have your attention? GOOD. This episode of Hungry Girl: Chew the Right Thing! is a must-listen for anyone with an appetite and a desire to avoid the seasonal weight gain that’s so common this time of year. Tune in for...

⭑ Common pitfalls and how to outsmart them
⭑ Trader Joe’s Chew & Tell: holiday edition!
⭑ Emergency items to keep on hand to give cravings the boot
⭑ Easy holiday dessert ideas with just two or three ingredients
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Chew on this:

Fiesta time! Today, November 6th, is National Nachos Day. A platter of Loaded Bell Pepper Nachos is just what we all need...

Eating fries with friends is even better than playing Words with Friends... So click "Send to a Friend," and get started!


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SmartPoints® value* not what you expected? We follow the same method as WW (formerly known as Weight Watchers) when calculating the value of a recipe: We add up the SmartPoints® values* of the individual ingredients using the Recipe Builder, not the calculator. (Many foods have a value of zero and remain zero in recipes.)

*The SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the SmartPoints® trademark.