Air Fried Delicata Rings are delicious!  I first wrote the recipe for my “battle delicata squash” a year ago already.  Back then I didn’t have an air fryer and guessed on how to cook them in an air fryer.  Last year the battle was between the deep fryer and the oven, and well, not surprisingly, the deep fryer won hands down.

I had so much food in my house – from not being home, to getting so much food from my friend Erica and her husband Dan who moved out of state.  In putting away the food in the freezer Monday night, I realized I had a pork tenderloin that I needed to use up – um, that I bought and froze in March – damn meat bin!  It gets me every time.  But I promised Hannah I would use up all the food I have in the fridge – I may need to pick up some fresh fruit and veggies, but I am set on proteins – probably for the whole month of October!

I simply cut three ounces of pork into to medallions, pan fried them in a bit of avocado oil, and did a quick pan sauce: 1/4 cup beef broth, 1 teaspoon corn starch, 1 teaspoon minced onion, 1 teaspoon red wine vinegar and 1/2 teaspoon yellow mustard.  

I apologize for the shitty lighting, but these delicata rings may beat out my beloved deep fried.  They were crispy, yet tender on the inside.

Air fried Delicata Rings

Prep Time: 5 minutes
Cook Time: 14 minutes
Total Time: 19 minutes

If you love delicata squash, you will love these crunchy squash rings - crisp on the outside yet tender on the inside!


  • 1/4 cup self rising flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon seasoning of choice (I used @daksspices original red)
  • 1 egg
  • 1/4 cup unsweetened almond milk
  • 1/3 cup bread crumbs


Instructions 🌀

1️⃣ Heat air fryer at 360 while you put the squash together, about 6 minutes.

2️⃣ Mix the flour, salt, pepper and seasoning together in one bowl. In a second bowl, mix the egg and almond milk together in a second bowl. And lastly, put the bread crumbs in a third bowl.

I did add a bit of @daksspices seasoning to each of the bowls, but that's a personal preference.

3️⃣ Dip the squash rings in the egg/flour/egg/bread crumb mixture.

Spray with avocado spray and air fry for 6 minutes at 360, flip and bake at 400 for 8 minutes.

I didn’t use all the dipping mixture, so the ingredients come to 6 points, but I’m counting them as 4. With my 3 ounces of pork and the @litehousefoods jalapeño ranch for dipping, this is a 7 point dinner.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

In other news, Safe + Fair has come out with individual packages of their pea protein chips!  I love these straight out of the bag, or dipped in Alouette cheese.  My discount code is good for October!!  I am so excited to offer 20% off your total order – click on this link – it should automatically take the 20% off, but if not, my discount code is Bizzy20.

Happy Wednesday – let me know if you make these air fried delicata!  

Hugs, Biz