• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
      • Best Creatine
      • AG1 Review
    • Equipment
      • Best Adjustable Dumbbells
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Healthy Eating

Coconut Delicata Squash Dippers

Kid friendly and fun to eat, the whole family will adore this side dish that is simple to make and easy to enjoy.

Written by Kari Lund Last updated on December 6, 2018

Kid friendly and fun to eat, the whole family will adore this side dish that is simple to make and easy to enjoy. Thinly sliced slivers of delicata squash provide a unique and healthy side dish. With a taste similar to a sweet potato, delicata squash is rich in fiber and immune boosting vitamin C. Unsweetened coconut flakes coat these squash slices with a delicious flavor that coordinates well with the natural nutty sweetness of this fall vegetable.

Kid friendly and fun to eat, the whole family will adore this side dish that is simple to make and easy to enjoy. Thinly sliced slivers of delicata squash provide a unique and healthy side dish. With a taste similar to a sweet potato, delicata squash is rich in fiber and immune boosting vitamin C. Unsweetened coconut flakes coat these squash slices with a delicious flavor that coordinates well with the natural nutty sweetness of this fall vegetable.

With its unique cream and green striped skin, the delicata squash also has a time saving characteristic. Once delicata squash is cooked, its skin becomes very soft and is edible so there is no need to peel it before preparing or serving. I like to cook these in an air fryer which is faster than oven roasting, though you can do it that way, too. Cooking them in an air fryer creates a nice crisp exterior on the coating and makes them perfect for dipping into a spicy mayo or a more traditional sweet chili sauce. This versatile dish is paleo friendly and suitable for vegetarians as well. Because it is appropriate for a multitude of eating styles, these dippers also make an awesome appetizer for parties, game-day, or the holidays!

Coconut Delicata Squash Dippers

Calories 340, Protein 4g, Total Carbs 14g, Fat 31g

Prep time: 10 min

Cook time: 12 minutes in air fryer or 25 minutes in oven

Serves: 4

Ingredients:

  • 1 delicata squash, halved, seeded and cut into ¼ inch slices
  • 1 egg, beaten
  • 1 cup unsweetened desiccated coconut flakes
  • ⅛ teaspoon cayenne pepper
  • Pinch of salt

Spicy Mayo Dipping Sauce:

  • ½ cup all natural or homemade mayonnaise
  • 1 tablespoon garlic chili sauce or sambal oelek

Preparation Instructions:

  1. Prepare squash by cutting of both ends, slice in half lengthwise, scoop out the seeds, and then cut into ¼ inch slices. Leave the peel on.
  2. Place egg in a small dish and beat it. Set aside.
  3. Combine coconut, cayenne pepper, and salt in a small bowl.
  4. Coat squash pieces in the egg and then toss in the coconut mixture being sure all sides are covered lightly.
  5. Place in an air fryer and fry at 390 degrees for 12 minutes or until coconut is browned and squash is tender.
  6. While squash is cooking, combine the mayonnaise and chili sauce and set aside.
  7. Serve squash hot with the spicy mayonnaise or a sweet chili sauce.

Oven alternative: Preheat oven to 400 degrees. Place coated squash on a baking sheet and bake 20-25 minutes.

About Kari Lund

Kari believes that everything leading to great health and performance begins with the foods we eat. Simple, nutritious food can make significant and long-term positive changes in health. In her late teen years, Kari was diagnosed with Meniere’s disease. After giving up hope of ever feeling “normal” again, she turned to a whole foods and clean-eating lifestyle. Since doing so, she has seen incredible results in healing with food.

Providing tasty recipes and resources to help others live a more fulfilling life is highly motivating. Kari's personal victories have led her to create the whole-foods focused blog, Cooking Up Clean. Her recipes are a testament that healthy eating can be a visual feast and a delicious meal for the whole family.

When she’s not cooking up something great in the kitchen, you’ll find Kari out enjoying the outdoors, shooting archery, and gardening.

View All Articles

Recommended Articles

turkey-burgers
Turkey Piri Piri Burgers
Greek Burger
Greek Pimiento Burgers
Chickpea Caprese Burger
Caprese Chickpea Burgers
ginger-pork-burgerheadline
Ginger Scallion Pork Burgers

Primary Sidebar

Latest Articles

Strongwomen Izzy Tait and Sam Taylor Set Guinness World Record with Tandem 454-Kilogram (1,009-Pound) Deadlift

Nick Best Crushed a 350-Kilogram (771.6-Pound) Squat 5 Months After Kidney Surgery

2023 CrossFit Oceania Semifinal Results — Ellie Turner, Jay Crouch Prevail

2023 CrossFit South America Semifinal Results — Victoria Campos, Kaique Cerveny On Top

Latest Reviews

Athletic Greens AG1

Athletic Greens AG1 Review: Is This Greens Powder Worth It?

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About