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    Culinary Lion » Recipes » Keto Dinner Recipes » Keto Main Dishes » Keto Air Fryer Delicata Squash Boats

    Keto Air Fryer Delicata Squash Boats

    by Frank Campanella 12 Comments

    Jump to Recipe Print Recipe
    Keto friendly delicate squash boats drizzle with balsamic glaze

    Roasted Delicata squash stuffed with Italian sausage, marinara and cheese. Do I have your attention??

    This low carb air fryer recipe is so easy to make and will be a hit with the whole family.

    Delicata Squash Boats are a great low carb option to replace pasta or bread for a ketogenic meal that everyone will absolutely LOVE!!

    Let’s talk about Delicata Squash 

    Delicata Squash is one of the more colorful gourds with vibrant stripes of gold and green. As its name suggests, it has a delicate edible rind.

    It is also known as peanut squash, Bohemian squash, or sweet potato squash.

    This winter squash’s skin is not only edible but down right tasty. Other squash like acorn and kabocha are technically edible but very fibrous and not very delicious.

    If you can’t find Delicata squash you can also prepare this recipe with spaghetti squash which is easier to find.

    I found that Trader Joe’s has a fantastic selection of squash to choose from.

    Though All winter squash have carbs delicata Squash has Less carbs than Butternut and Acorn squash varieties.

    Delicata squash cut in half

    Air Fryer Oven, making life Easy.

    I wanted to create an easy recipe that anyone could prepare with little effort.

    Using an Air Fryer Oven let’s you roast the squash in just 15 minutes while you’re cooking the sausage.

    Then you just prepare the meat sauce and stuff the delicata squash boats and melt the cheese on top.

    You can also prepare these ahead of time then just reheat in the Air Fryer. Dinner is served in minutes. Either way it’s a simple meal that tastes like it took hours to make.

    Delicata squash stuffed with rats marinara and Italian sausage
    delicata squash stuffed with Italian sausage and cheese
    Delicata Squash Air Fryer oven recipe

    You don’t dig on swine?? I guess that’s fine.

    If pork isn’t your thing, no worries. You can substitute just about any ground meat you prefer.

    This recipe works great with beef, chicken, turkey or game meats like venison, elk or bison.

    I’ve even made a sautéed mushrooms version and substituted non dairy ricotta and mozzarella for a few vegan friends. I scolded them the entire time but they knew it was coming.

    Delicata Squash Air Fryer oven recipe

    How to make Delicata Squash Boats

    Ingredients

    • Delicata Squash
    • Ground Italian Sausage
    • Shredded Mozzarella Cheese
    • Rao’s Marinara
    • Whole Milk Ricotta Cheese
    • Parmasan Cheese
    • Italian Seasoning
    • Salt & Pepper

    For exact amounts see recipe card below

    Instructions

    1. Slice tips off delicata squash, split in half, spray with cooking oil, season with salt and pepper.
    2. roast for 15 minutes at 400 degrees F. In air fryer oven or convection oven. Poke with a knife to check for doneness 
    3. While squash is roasting brown off ground sausage then drain on a paper towel. Combine sausage with cheeses, Italian seasoning and marinara
    4. Stuff sausage mixture into the delicata squash halves, top with shredded mozzarella. Cook at 400 degrees F for about 5 more minutes until Cheese has melted.
    Delicata Squash Air Fryer oven recipe

    Can’t Find Delicata Squash, you can substitute spaghetti squash.

    If you substitute spaghetti squash you’ll need to roast the squash longer. I recommend roasting at 325 degrees F. For 30 minutes.

    Use a fork to flake the squash separating the strands. Then top with meat sauce and cheese just as you would with the delicata squash and top with cheese.

    Most likely you’ll only be able to fit one spaghetti squash in the air fryer so if you need to prepare more than one you will need to use a traditional oven. 

    Delicata Squash Air Fryer oven recipe

    Looking for More Air Fryer Recipes

    • Air Fried Cajun Radishes
    • Crispy Chicken Pizza Tenders
    • General Tso Chicken
    Delicata Squash Boat Pinterest thumbnail

    low carb Delicata Squash Boats

    Delicata Squash Boats

    Delicata Squash Boats are a great low carb option to replace pasta or bread for a ketogenic meal that everyone will absolutely LOVE!!
    Print Pin Rate
    Course: Main Course
    Cuisine: Italian
    Diet: Gluten Free
    Keyword: delicata squash, italian Sausage
    Prep Time: 20 minutes
    Cook Time: 20 minutes
    Total Time: 40 minutes
    Servings: 4
    Calories: 585kcal
    Author: Culinary Lion

    Equipment

    • Air Fryer Oven

    Ingredients

    • 2 Whole Delicata Squash
    • 1 lb Ground Italian Sausage
    • ¾ cup Shredded Mozarella Cheese
    • ½ cup Rao's Marinara
    • ¼ cup Whole Milk Ricotta Cheese
    • ¼ cup Parmasan Cheese
    • 1 tsp Italian Seasoning
    • Salt & Pepper to Taste

    Instructions

    • Slice tips off delicata squash, split in half, spray with cooking oil, season with salt and pepper.
    • roast for 15 minutes at 400 degrees F. In air fryer oven or convection oven. Poke with a knife to check for doneness
    • While squash is roasting brown off ground sausage then drain on a paper towel. Combine sausage with cheeses, Italian seasoning and marinara
    • Stuff sausage mixture into the delicata squash halves, top with shredded mozzarella. Cook at 400 degrees F for about 5 more minutes until Cheese has melted.

    Notes

    serving size is Half of a Delicata Squash

    Nutrition

    Calories: 585kcal | Carbohydrates: 16g | Protein: 27g | Fat: 44g | Saturated Fat: 18g | Cholesterol: 115mg | Sodium: 1083mg | Potassium: 1112mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3355IU | Vitamin C: 30mg | Calcium: 304mg | Iron: 3mg
    Nutrition Facts
    Delicata Squash Boats
    Amount Per Serving
    Calories 585 Calories from Fat 396
    % Daily Value*
    Fat 44g68%
    Saturated Fat 18g113%
    Cholesterol 115mg38%
    Sodium 1083mg47%
    Potassium 1112mg32%
    Carbohydrates 16g5%
    Fiber 4g17%
    Sugar 5g6%
    Protein 27g54%
    Vitamin A 3355IU67%
    Vitamin C 30mg36%
    Calcium 304mg30%
    Iron 3mg17%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Cindy Scillo

      December 05, 2019 at 2:57 am

      5 stars
      Fantastic recipe. I used spaghetti squash and the spicy version of marinara by Rao’s sauce (found it on sale for a change!) Fed it to a mixed crowd of low-carb and non-low-carb diners. Everyone loved it. Thanks Frank! Another dinner inspired by your blog.

      Reply
      • Culinary Lion

        December 08, 2019 at 4:33 pm

        Thats awesome!!! the Spicy Rao’s is definitely a great addition!! thanks for trying out the recipe and glad it was enjoyed by all

        Reply
        • Cathy Patrick

          September 25, 2020 at 2:16 am

          I can’t wait to explore your recipes!

          Reply
          • Culinary Lion

            September 25, 2020 at 3:31 pm

            Thanks so Much can’t wait to hear what you thin of the recipe!!

            Reply
    2. ashok

      August 23, 2021 at 4:01 am

      5 stars
      Thanks For Sharing this amazing recipe. My family loved it. I will be sharing this recipe with my friends. Hope the will like it.

      Reply
      • Culinary Lion

        August 27, 2021 at 2:11 pm

        fantastic!! its such a tasty recipe, glad you enjoyed it

        Reply
    3. Lisa

      September 04, 2021 at 6:00 pm

      5 stars
      I haven’t tried this yet but it looks fantastic! Question:have you tried to make this ahead and freeze it?

      Reply
      • Frank Campanella

        September 04, 2021 at 6:13 pm

        Yes, this recipe freezes well, I let it thaw out first and I don’t top it with cheese before I freeze it. Comes back good as new

        Reply
    4. Nan G.

      October 30, 2021 at 3:24 pm

      Trying this tonight! But….what do you drizzle on top right before serving? Can’t read the bottle and it looks yummy!

      Reply
      • Frank Campanella

        October 30, 2021 at 4:26 pm

        It’s a balsamic glaze. It’s got some carbs but you only need like a tsp

        Reply
    5. Sally Hauser

      October 03, 2022 at 2:37 am

      I don’t have an air fryer. Can you tell me how long to bake in regular oven and temperature?

      Reply
      • Frank Campanella

        October 03, 2022 at 2:50 am

        I normally tell people if you’re cooking in a regular oven add 5 to 10 minutes and cook at the same temperature from the recipe. Every oven is a little bit different so just keep an eye on it

        Reply

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    Frank

    Hey Everyone, My name is Frank Campanella. I've spent the last 20 years as a chef in restaurants throughout the mid Atlantic cooking everything from seafood and steak to classic pub grub. Now I'm taking all thoses recipes and giving them a low carb/ Keto facelift. I hope you love flavorful delicious food because that is the only recipe you will find here. Thanks for stopping by and don't forget to sign up for the mailing list so you can get all the latest recipes.

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