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Baked Delicata Squash Rings With Honey Mustard Dipping Sauce

by Mercedes Sandoval


for 4 servings

  • 10 oz
    delicata squash (285 g)
  • 1 cup
    panko breadcrumbs, or whole wheat bread crumbs (50 g)
  • ½ cup
    parmesan cheese, grated
  • 2 teaspoons
    garlic powder
  • 1 teaspoon
  • 1 teaspoon
    dried basil
  • 1 teaspoon
    dried oregano
  • 1 teaspoon
    kosher salt
  • ½ teaspoon
    black pepper
  • 3 large eggs
  • 1 cup
    all-purpose flour (125 g)

Honey Mustard Dipping Sauce

  • ¼ cup
    dijon mustard (60 g)
  • 1 tablespoon
    whole grain mustard
  • 1 tablespoon
    Calories 411
    Fat 9g
    Carbs 63g
    Fiber 4g
    Sugar 9g
    Protein 19g

Estimated values based on one serving size.



  1. Preheat oven to 425˚F (220˚C).
  2. Cut 1 inch (2.5 cm) off the top and bottom of each squash, so you reach the seeds. Discard the top and bottom pieces. Slice the remaining squash into ¼-inch (½ cm) thick rounds.
  3. Use a metal teaspoon to scoop out the seeds from the rings.
  4. In a medium bowl, whisk together the bread crumbs, Parmesan, garlic powder, paprika, basil, oregano, salt, and pepper.
  5. In another bowl, beat the eggs. Add the flour to another bowl.
  6. Coat each squash ring in the flour, tapping off any excess. Next, coat in the eggs. Finally, coat in the bread crumb mixture, making sure to press the breadcrumbs into the squash to adhere. Place the coated rings on a baking sheet.
  7. Bake the squash rings for 15-20 minutes, or until golden brown, flipping once halfway through cooking.
  8. Make the honey mustard dipping sauce: In a small bowl, mix together the Dijon, whole-grain mustard, and honey. Use immediately or refrigerate in an airtight container until ready to serve, up to 3 days.
  9. Serve the squash rings with the dipping sauce.
  10. Nutrition Calories: 180 Total fat: 6 grams Sodium: 820 mg Total carbs: 25 grams Dietary fiber: 4 grams Sugars: 4 grams Protein: 9 grams
  11. Enjoy!




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