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A plate of crispy, breaded squash rings arranged in a circle around a bowl of creamy dipping sauce with black specks, set on a light-colored surface.

Delicata Squash Onion Rings

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These Delicata Squash Onion Rings offer a crispy, golden crunch with warm fall spices—baked, not fried, for a healthier twist on a classic favorite. Coated in fresh panko and paired with a tangy maple-mustard dip, they’re the perfect snack or side dish to cozy up any autumn meal. Simple, flavorful, and irresistibly addictive.
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Prep Time 10 minutes
Total Time 30 minutes
Course: Side Dish, Snack
Cuisine: American
Calories: 663
Ingredients Equipment Method Nutrition

Ingredients
  

  • 1 delicata squash sliced into rings, seeds removed
  • ½ cup panko breadcrumbs
  • 1 tablespoon paprika
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • Kosher salt to taste
  • 2 eggs beaten well
  • 2 tablespoon mayo
  • 2 tablespoon sour cream
  • 2 tablespoon mustard
  • 1 tablespoon maple syrup

Equipment

  • Baking Sheet
  • Whisk
  • Mixing Bowls
  • Parchment paper

Method
 

  1. Preheat oven to 400°F (200°C).
  2. Line a baking sheet with parchment paper.
  3. In a bowl, mix panko, paprika, onion powder, garlic powder, and salt.
  4. Dip squash rings into beaten eggs, then coat evenly with panko mixture.
  5. Place coated rings on baking sheet in a single layer.
  6. Bake for 20 minutes, flipping gently halfway, until golden and crispy.
  7. Meanwhile, whisk mayo, sour cream, mustard, and maple syrup in a small bowl to make the dip.
  8. Serve rings warm with the maple-mustard dip.

Nutrition

Calories: 663kcalCarbohydrates: 93gProtein: 14gFat: 30gSaturated Fat: 7gPolyunsaturated Fat: 14gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 26mgSodium: 771mgPotassium: 2094mgFiber: 14gSugar: 28gVitamin A: 9834IUVitamin C: 58mgCalcium: 302mgIron: 7mg

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