Name: Simple Air Fryer Delicata Squash
Prep time: 8 min
Cook time: 12 min
Total time: 20 min
Cuisine: American
Ingredients: 1 medium delicata squash; 2-3 tablespoon melted butter (ghee, or olive oil); 1 teaspoon ground cinnamon; 1/2 teaspoon ground nutmeg; 1/2 teaspoon black pepper; 1/2 teaspoon sea salt; 1/4 teaspoon ground cloves; 1/2 cup pomegranate seeds; 2 tablespoons pomegranate molasses (optional)

Jump to Recipe·Print Recipe·★★★★★5 from 1 review

Easy Air Fryer Delicata Squash is a delicious and simple fall side dish. This recipe uses warm fall spices like cinnamon, nutmeg and cloves, and pomegranate seeds for a sweet and savory dish you can make in just 20 minutes!

Air fryer delicata squash is a sweet, creamy squash that has a thin, edible skin, so it’s super easy to cook. No peeling required!

I initially fell in love with delicata squash in this Roasted Winter Vegetable Kale Salad. During the fall and winter season, when I’m looking for easy, healthy, delicious side dish recipes to pair with chicken, turkey or fish, this simple delicata squash cooked in the air fryer is the perfect solution.

In this recipe, sliced delicata squash is tossed in melted butter and warm spices, then it’s air fried until tender and caramelized. Once cooked, it’s rich, cozy, and comforting with a creamy texture. This is bound to be your new favorite side dish!

Why you’ll love this recipe:

It’s easy to make! This recipe can be prepped in less than 10 minutes, and after air frying for about 12 minutes you’ll have a seasonal, nutritious side the whole family will enjoy.
Simple ingredients: Only 3 key ingredients, plus the spices are required for this delicata squash recipe. It’s also vegan, vegetarian, gluten free, paleo and whole30 approved.
So flavorful! Delicata tastes like a cross between butternut squash and sweet potato, with a nutty, slightly buttery, sweet flavor that is complemented by the cinnamon and nutmeg.

Ingredient highlights:

Winter Squash is packed with essential nutrients, including vitamins A and C, potassium, and dietary fiber, supporting overall health and well-being. Delicata squash has a thin skin that doesn’t require peeling.
Antioxidant Boost: Ground cinnamon, nutmeg and cloves are rich in antioxidants, which help combat stress in the body, support the immune system and can reduce the risk of diseases.
Healthy Fats: The use of olive oil, ghee, or butter provides healthy fats, which are crucial for absorbing fat-soluble vitamins like vitamin A, and promoting brain health.

Recipe steps:

This air fryer delicata recipe is as simple as it gets. You can have a healthy, tasty side with very little effort in just about 20 minutes! Here’s how:

Prep: Heat your air fryer to 400°F.
Slice the squash: Prepare the squash by cutting it in half lengthwise and scoop out the seeds with a spoon. Once cleaned, slice the squash into 1/2 inch thick half-moon shapes.
Mix butter & spices: In a medium bowl, combine the melted butter with the cinnamon, nutmeg, black pepper, sea salt, and cloves. Stir to combine.
Season the squash: Add the sliced delicata squash to the seasoning mixture in the bowl. Toss the squash until they are evenly coated.
Cook: Place the seasoned squash in the basket in a single layer, cooking in batches if needed. Cook for about 12-14 minutes, or until they become tender and start to caramelize around the edges.
Serve: Remove them from the air fryer and serve them on a plate topped with pomegranate seeds and a drizzle of pomegranate molasses, if using.

Oven Preperation

If you don’t have an air fryer you can absolutely use your oven instead!

Heat your oven to 425 and follow the same preparation steps, evenly spreading your delicata squash across one sheet pan.

Roast the delicata squash a little longer, for 15-18 minutes, or until tender and slightly caramelized.

Serve them on a plate topped with pomegranate seeds and a drizzle of pomegranate molasses, if using.

Substitutions & Variations:

Butter gives a rich flavor but you can use ghee, olive oil or avocado oil. Ghee is butter without the milk solids, so it can be easier to tolerate if you don’t tolerate dairy. To be completely dairy free use olive or avocado oil.
Feel free to try other flavorful spice combos: cumin and garlic, thyme, lemon or just plain with salt and pepper.
You can also slice the squash into rings. You will just need to clean the seeds out of each ring, which can take a little bit longer, but will give a different texture and look to the dish.
This recipe would also be great with other types of winter squash such as acorn squash, butternut squash, honey nut squash or kabocha squash, although you would want to peel the skin.

Tips for cooking delicata squash:

When picking out a delicata squash, choose ones that are heavy for their size and even in color. They should be a cream or yellow color with some green markings or stripes.
There is no need to peel a delicata squash. In fact, this squash is actually named for its “delicate”, edible skin. The skin is similar in texture to a zucchini, and becomes perfectly tender when cooked.
Don’t discard the seeds. You can rinse the pulp off, pat dry, toss them with olive oil and salt & pepper, and roast in a 325ºF oven for about 20 minutes (tossing them once halfway through) until the seeds are a light golden brown. Cool and enjoy as a nutritious snack.

Storing & reheating in the air frier:

Cooked delicata squash is best served just after cooking. However, leftovers will stay fresh in an airtight container, in the fridge, for up to about 4 days and can be reheated in the air fryer for 3-5 minutes at 400 degrees.

Other fall/winter recipes you’ll love:

I would love to hear your feedback and see your photos of this recipe! Please leave a comment below and share your experience with me and other readers.

Share your creation and tag me on socials @withthymenutrition.

For more inspiration for hormone balancing, allergy friendly recipes and nutrition tips, follow along on Instagram, Facebook, Pinterest, or sign up to receive our newsletter to get all the new recipes sent straight to your inbox!