for the love of squash…? Finally!
If you’ve always enjoyed squash beyond making jack-o-lanterns and eating pumpkin pie, I applaud you. Some of us have been squash averse, traumatized by weird-textured, overly-sweet side-dish versions we were served as kids.
I finally started being less fearful of squash a couple years ago, when The Ultimate Vegan Cookbook came out and Amber St. Peter shared a recipe from the book with me - Garam Masala Roasted Acorn Squash - to share with you. I bravely tried out the recipe and… loved it. The textures and flavors were actually pleasant, and it included a lovely tahini sauce that balanced out the flavors perfectly. Suddenly, my view of what was possible with squash broadened, and I liked it. In fact, this recipe was inspired by Amber’s, and I thank her for showing me the way to enjoying squash.
replacing chips and crackers with delicata dippers - and loving it
Recently motivated by a deep desire to wean myself off of my “quarantine lean” (not at all lean as in thin) on chips and hummus, I decided to play around with some delicata squash, appreciating it doesn’t require peeling since the lovely-patterned skin is edible, like the acorn squash, yet it’s easier to cut up.
When I first created this recipe, I thought it was too good to be true. How was it so easy and obvious to use delicata as a chip replacement, and yet I’d never considered it before? The round and rainbow shapes, depending on how you slice your squash, are sized perfectly. They have a nice texture, especially with the peel still there to provide stability, and they’re quite filling. Since they’re slightly sweet, they go really well with savory hummus. While the flavor and texture are not at all like chips, Delicata Dippers tick the boxes in the satisfaction department, unlike say carrots or celery. It’s enough to wean me off my heavy lean on chips lately, which is so exciting I had to share with you!
What you’ll love about these dippers
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they require only one whole-food ingredient: delicata squash - nothing else needed!
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delicata squash is rich in nutrients like antioxidants, iron, vitamins, calcium, protein, and fiber.
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they’re quick and easy to prepare, with prep done in 5 minutes. They’re ready to eat within 30 minutes!
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they’re an easy-to-eat, no-mess dipper vehicle for hummus or other dip, unlikely to break on you.
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they’re so satisfying they can actually serve as a replacement for chips, crackers, or bread - and they’re naturally gluten-free! Great for weight loss and easily adding more whole plants into your diet.
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while filling, these dippers are light and require no oil.
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they’ve got that nice, caramely-yet-savory roasted squash autumn flavor that is really delicious with hummus in particular. They’re also great on a salad, soup or in a sandwich. The rounds can be used to stack veggies and hummus on.
Nutritious, delicious, filling, and low calorie
A typical one-pound delicata squash provides a lot of dippers - about two dozen rainbows. These dippers may be small, but don’t let that fool you - they are super satisfying. I’m not much of a calorie counter, but do have some extra quarantine weight right now, so I love that one pound of these dippers (about one whole medium-sized delicata squash) is only 152 calories - and that’s a lot more dippers than I can eat in one sitting! One delicata makes about 24 rainbow-shaped pieces, and I’m usually maxed out by 8. Since no oil is required, these dippers stay nice and light, and at the same time they will really fill you up in a way that chips really won’t. For perspective, about 50 calories worth of delicata dippers fills me up more than 300 calories worth of tortilla chips - and that’s without being deep fried in oil!
eat the rainbows!
I find the cute rainbow shapes make these extra fun to eat.
Reduce waste and enjoy AS ROUNDS WITH toasted seeds
Sometimes I leave them as rings with the centers still in and roast them that way, which keeps prep extra simple, reduces waste, plus provides a pleasant softer center, which is small and not at all gross like the inside of pumpkin. The seeds get nicely toasted while roasting and the toasted-seed crunch is really a nice addition. This way, you can use the rounds as a base to stack hummus and other goodies, too.
Squash Substitutes
I haven’t yet tried creating dipper snacks with other squash yet, but I would think any sturdy squash with edible peel would work. I just really like delicata for this because it’s small and manageable as far as squash goes, and it’s relatively easy to cut into easy-to-eat pieces. I also like that it’s not a super sweet squash and has a nice starchy texture leaning toward potato.
Your veggie platter just got elevated
These cuties are such a fresh, welcome addition to your next autumn veggie platter. Lunch or snack time becomes so easy when you’ve got Delicata Dippers ready in your fridge. Simply grab some veg, the dippers, and hummus - that’s a satisfying meal, folks!
delicata dippers recipe
just one ingredient
VEGAN • GLUTEN-FREE • OIL-FREE • EASY • autumn • snack • 30 minutes or less
Note: I’ve referred to one pound of delicata squash for this recipe, though I encourage you to roast as much as you’d like. The more you add to the tray, the longer they may need to roast. There are two ways to cut the squash: Into rainbows or rounds. Rounds include the seeded center, which provides toasted-seed goodness and even less prep time. This recipe also includes instructions for both a standard oven and an air fryer.
Category: Snack
Snacks; Sauces•Dips•Spreads
Yield: 2-4 servings (depending on hunger level)
Prep time: 5 minutes
Cook time: 15 minutes air fryer, 25 minutes oven
TOTAL TIME: 20-30 minutes, depending on cooking method
ingredients
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one pound delicata squash
Steps
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Standard oven: Set to bake at 450 degrees. Air fryer: Set to 400 degrees for 15 minutes.
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Wash, dry and trim the ends off the delicata squash. If using the whole squash, cut into rings, approximately ⅜-inch thick. If removing the seeds, place the squash on one trimmed end so that it’s standing upright and carefully slice down through the other trimmed end top to bottom. Using a sturdy spoon, scrape out the strings and seeds, then slice each half into rainbow shapes, approximately ⅜-inch thick.
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If baking in the oven, place the pieces on a baking sheet lined with parchment. If air frying, place them on the air fry tray. Either way, make sure larger pieces are placed on the outer edges so that the pieces cook evenly.
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Standard oven: Bake for 25 minutes. Air fryer: Bake for 15 minutes. With either method, cook times may vary; bake until golden brown.
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Remove from oven, let cool, and enjoy with hummus or other savory dip. Tip: If stacking onto rounds, place something sturdy like a piece of lettuce down before the hummus, since the seedy center can give way with pressure. These are also delicious on a salad or even in a sandwich. The dippers will keep in the refrigerator for up to five days in a sealed container, like a jar.
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