The following recipe and photography were provided by our partner, Kayla Breeden of Kayla’s Kitch and Fix.
If you’re a fan of fried food, but not necessarily all of the unhealthy ingredients that come with it, these Delicata Squash Rings are about to be your new fix!
Inspired by everyone’s favorite onions rings, this circular squash snack is fully coated in a seasoned cassava flour batter and lightly fried in avocado oil for a paleo friendly take on fried food that will leave you feeling full and satisfied rather than sluggish and greasy.
Paired with a 3-ingredient honey Dijon aioli for dipping, these Delicata Squash Rings are so easy to prepare and make a delicious addition to tailgates, fall gatherings or simple everyday snacking!
- Cook time:
- Prep time:
- Total time:
- 20-25 Squash Rings
For the Delicata Squash Rings
- 2 small delicata squash
- 2 Heinen’s cage free eggs
- ½ cup milk alternative of choice (recommended: coconut)
- ¾ cup cassava flour (recommended: Otto’s Naturals)
- 1 Tbsp. Heinen's onion powder
- 1 Tbsp. Heinen's garlic powder
- ½ Tbsp. Heinen's paprika
- 1 tsp. salt
- ¼ tsp. pepper
- ½ cup Heinen's avocado oil or olive oil, plus more if needed
For the Honey Dijon Aioli
- ¼ cup avocado oil mayo (recommended: Primal Kitchen or Chosen Foods)
- 2 Tbsp. Heinen’s honey
- 1 Tbsp. Dijon mustard
- Slice the squash into 20-25 rings, then use a spoon to scoop out the center.
- In a large bowl, whisk together the eggs and coconut milk. Once mixed, place the squash rings into the bowl, ensuring that the rings are completely coated. Set aside.
- In a bowl with a large flat bottom, or on a plate with edges, combine the cassava flour, onion powder, garlic powder, paprika, salt and pepper.
- Add the avocado oil to a large skillet on the stove over medium-high heat. Olive oil can also be used, but avocado oil has a higher smoke point.
- Remove the rings from the milk and egg mixture and place them into a clean bowl. Add ¼ cup of the flour mixture to the milk and egg mixture. Stir to form a batter.
- Once the oil is hot, dredge the rings, one by one, in the batter, then move to the flour mixture using a fork to coat completely.
- Add each ring to the skillet and fry until golden brown on both sides, about 3-5 minutes per side. Watch closely to avoid burning! If the flour combines with the oil on the bottom of the skillet, it can cause the rings to burn. If this happens, simply replace the oil, reheat and keep going.
- Once golden, place each ring on a paper towel to dry and cool slightly.
- While the rings dry, mix together the avocado oil mayo, honey and Dijon mustard for the dipping sauce.
- Top the fried squash rings with additional sea salt, if desired, and serve with the sauce.
- If you have leftover batter and flour, use it with chicken or pickles following the same steps!
- If you have leftover squash rings and plan to reheat them, use an air fryer, conventional toaster or stove.