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

Click for WW Points® value*

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.

How Not to Gain Weight This Holiday Season

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
... and so much more!

Listening to our free on-demand audio show -- a.k.a. podcast -- is easy as can be. Click here, and GIVE PODS A CHANCE!

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!


We may receive affiliate compensation from some of these links. Prices and availability are subject to change.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*The WW Points® 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 Points® trademark.

Questions on the WW Points® values listed? Click here.

Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.