Squash season is here! These delicata squash rings are crispy and filled with flavor. With both a sweet and savory option, you are going to love snacking on these baked bites. Paired with a tangy maple tahini sauce and cranberry orange ginger sauce.

A closer look at what’s inside:

Delicata Squash

Delicata squash is a good source of A, C, and B vitamins. It also contains fiber to help keep you feeling full and regular.

Avocado Oil

To help get things crispy, these delicata squash rings are made with avocado oil. I like to use avocado oil vs. vegetable oil (or even olive oil) as it has a very high smoke point. It will not burn or smoke until it hits 520° F. Other oils will start breaking down, oxidizing, and can become harmful at lower temperatures.


These breadcrumbs have a light and flaky texture perfect for adding some extra crunch! You can find gluten-free varieties if needed. If you are making sweet squash rings — make sure your panko is unseasoned.


A little seasoning goes a long way! You can often decrease salt when cooking and add flavor with beneficial spices instead. Try using your favorite flavors for a fun twist or check out my recommendations below. 

The Dip:


Have you ever tried this sesame seed paste? It is often used to make hummus. Sesame seeds are filled with nutrients — providing plenty of healthy fats and protein. 


Lemon juice is high in vitamin C and thought to improve heart health, weight control, and digestive health. The tangy flavor complements tahini well!

Maple Syrup

I use maple syrup all the time in place of sugar! I love the flavor. Plus it is low glycemic — meaning it causes a slower and lower rise in blood sugar levels than high glycemic alternatives. Foods with a glycemic index of 55 or lower are considered “low glycemic”. Maple syrup has a glycemic index of 54, compared to honey at 58 and table sugar at 65.

Delicata Squash Rings with Tahini Maple Sauce | Rainbowl Foods

Delicata Squash Rings with Tahini Maple Sauce

These squash rings are crispy and delicious! 
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 1 9" x 13" tray


Delicata Squash Rings

  • 1 delicata squash
  • 1-2 tablespoons avocado oil
  • 1/2 cup panko plain
  • 1/4 teaspoon black pepper
  • Salt to taste


  • Generous sprinkle of each garlic powder, parsley, and paprika


  • Generous sprinkle of cinnamon
  • Drizzle maple syrup
  • 2 tablespoons shredded coconut unsweetened

Tahini Maple Sauce

  • 4 tablespoons tahini
  • 2 tablespoons lemon juice
  • 1 1/2 tablespoons maple syrup


  • Preheat oven to 425° Fahrenheit and line a 9" x 13" baking sheet with parchment paper.
  • Rinse delicata squash well, scrubbing the skin. 
  • Cut squash into ¼ inch strips — including the skin. Scoop out the seeds in the middle to form rings.
  • Transfer squash to a medium sized bowl and add avocado oil. Toss to cover the squash evenly. 
  • Add pepper, panko, and salt and toss again. 
  • If you are making both sweet and savory squash rings, move half of the rings to a separate bowl. Add savory seasonings to one bowl and sweet to the other and toss once more until evenly coated.
  • Transfer the coated rings to the lined baking sheet. Make sure the rings aren’t overlapping or touching. This will help them to get nice and crispy.
  • Bake for 30-40 minutes, flipping the rings over halfway through the bake. The longer you keep them in the oven, the crispier they will get. Just keep an eye out so they don’t burn!
  • While they bake, make the tahini maple dipping sauce. Simply mix together the ingredients.
  • Remove squash fries from oven and serve immediately. I also used Cranberry Orange Ginger Sauce on the side for dipping!

Delicata Squash Rings with Tahini Maple Sauce | Rainbowl FoodsDelicata Squash Rings with Tahini Maple Sauce | Rainbowl FoodsI am not a medical professional. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, dietary changes, or well-being.

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