Delicata Dippers, A One-Ingredient Snack Recipe (2024)

Delicata Dippers are a simple way to enjoy the texture and flavor of this easy-to-work-with squash. If you haven't been a squash fan in the past, these may change that! Just one ingredient required, they're delicious dipped in hummus and are satisfying enough to make a great cracker substitute.

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. If you haven't tried it yet, I highly recommend her recipe!

Chips and crackers substitute

Recently motivated by a deep desire to wean myself off of my “quarantine lean” on chips and hummus (not at all lean as in thin), I decided to play around with some delicata squash. Like acorn squash, delicata doesn’t require peeling, yet it’s easier to cut up. If I have a choice, I choose easy prep!

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 dips like 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 knew I had to share this recipe with you!

Loveable traits

• Only one whole-food ingredient required: delicata squash. Nothing else needed!

• Delicata squash is rich in nutrients like antioxidants, iron, vitamins, calcium, protein, and fiber.

• These dippers are quick and easy to prepare, with prep done in 5 minutes. They're typically ready to eat within 30 minutes, whether you're using the air fryer or standard oven method (though timing does vary depending on your oven).

• A delicata dipper is an easy-to-eat, no-mess dipping vehicle for hummus or other dips. They're unlikely to break on you.

• So satisfying they can actually serve as a replacement for chips, crackers, or bread, these dippers are also vegan and gluten-free! Great for weight loss and eating more whole plants.

• While filling, these dippers are light and require no oil.

• The flavor is caramely-yet-savory, a beautiful autumn flavor that is really delicious with hummus in particular. They're also delicious on a salad, soup, or in a sandwich. The rounds allow veggies and dips to be stacked on top of them.

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 154 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 6.

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 just don’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! In fact, these dippers are oil-free!

Eat the rainbows!

I find the cute rainbow shapes make these extra fun to eat.

Reduce waste or compost

Sometimes I leave the dippers 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 a pumpkin. The seeds get nicely toasted while roasting and the toasted-seed crunch is really a nice addition. This way, the rounds can be used as a base to stack hummus and other goodies, too.

Squash swap?

I haven’t yet tried creating dipper snacks with other squash yet, but I would think any sturdy squash with edible peel would work. Delicata works well 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. It’s not a super sweet squash and has a nice starchy texture leaning toward potato, which I find appealing.

Elevate your veggie platter

These cuties are such a fresh, welcome addition to your next autumn veggie platter. With Delicata Dippers ready in your fridge, lunch and snack time become so easy. You've got a satisfying meal by simply putting together some veg, the dippers, and some hummus!

Dips

Try these dips to dip your delicata in!

The Recipe