Coconut Delicata Squash Dippers

Kari Lund


Recipes, Nutrition


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

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





  • 1 delicata squash, halved, seeded and cut into 1/4 inch slices
  • 1 egg, beaten
  • 1 cup unsweetened desiccated coconut flakes
  • 1/8 teaspoon cayenne pepper
  • Pinch of salt


Spicy Mayo Dipping Sauce:


  • 1/2 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 1/4 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.

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