Crunchy Delicata Squash Rings with Chipotle Lime Sauce
These Crunchy Delicata Squash Rings are baked twice for soft, sweet centers and a golden parmesan, panko, and everything seasoning crust. Dunk them into the smoky chipotle lime yogurt sauce and watch the tray disappear. Gluten-free and made entirely in the oven!
Servings 4 Servings
Calories 478kcal
Ingredients
- 2 large delicata squash
- olive oil for drizzling
- salt & pepper
- 3 eggs my video only shows two bc it stopped recording 😒
- ¾ cup gluten-free flour
- ¾ cup grated parmesan cheese
- 1 cup gluten-free panko
- ⅓ cup everything seasoning
- avocado oil spray or olive oil spray
Chipotle Lime Sauce
- 1 cup fat free greek yogurt
- 1 lime juiced
- 1 teaspoon chipotle powder
- 1 teaspoon dried cilantro optional
- 1 teaspoon garlic powder
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
Instructions
- To make these squash rings, start by preheating the oven to 400 F. Trim the ends off the delicata squash, then slice them into 1/2-inch rings. Use a spoon or a small cookie cutter to remove the seeds from the center of each ring.
- Arrange the rings in a single layer on a large baking sheet and toss them very lightly with olive oil, salt, and pepper. Bake for 20 minutes.
- While the squash is in the oven, set up your dredging station. In one shallow bowl, whisk the eggs well. Add the flour to a second bowl. In a third bowl, mix together the panko, parmesan, and everything seasoning.
- When the squash comes out of the oven, let it sit for a minute or two so it’s easier to handle. Dip each ring into the flour and shake off any excess, then dip it into the egg, then press it into the panko-parmesan mixture so it’s coated on both sides. Return each ring to the baking sheet as you go.
- Once all of the rings are breaded, lightly spray the tops with avocado oil or olive oil spray. Bake for 15 more minutes, flipping them at the halfway point so both sides get golden and crunchy.
- While the rings finish baking, make the chipotle lime sauce. Add the Greek yogurt, lime juice, chipotle powder, dried cilantro (if using), garlic powder, kosher salt, and black pepper to a small bowl and whisk until smooth.
- Taste and adjust as needed. Serve the squash rings hot with the sauce for dipping, and enjoy!
Video
Nutrition
Calories: 478kcal | Carbohydrates: 74g | Protein: 21g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 155mg | Sodium: 2754mg | Potassium: 984mg | Fiber: 8g | Sugar: 8g | Vitamin A: 3598IU | Vitamin C: 33mg | Calcium: 328mg | Iron: 3mg
