Healthy Delicata Squash Tempura

If you ask me, delicata squash tempura is a game-changer when it comes to fall cooking.

This Japanese-inspired dish turns simple squash into something special, with a light, crispy coating that’s pure comfort food. The natural sweetness of delicata squash shines through the airy batter, making every bite just right.

I love how the ridges of the squash create perfect little pockets for the tempura batter to cling to. A quick dip in hot oil is all it takes to achieve that perfect golden-brown crunch that everyone loves.

It’s an easy way to get even the pickiest eaters to enjoy their vegetables, and makes a perfect side dish or appetizer for chilly evenings.

What Kind of Delicata Squash Should I Use?

Delicata squash is a pretty straightforward ingredient to shop for since you won’t find many varieties at the store. Look for squash that’s cream-colored with green stripes and feels firm when you give it a gentle squeeze. These squash are typically around 6-8 inches long – anything much bigger might be too mature and have tough seeds. One of the best things about delicata is that unlike other winter squash, you can eat the skin, which saves you the hassle of peeling. Just make sure to pick ones that are free from cuts, soft spots, or blemishes, as these can affect how well they fry up in your tempura batter.

Options for Substitutions

Need to make some swaps? Here’s what works well in this tempura recipe:

• Delicata squash: If you can’t find delicata squash, try using zucchini, butternut squash (cut into thin strips), or sweet potato rings. Just keep in mind that harder vegetables might need a quick blanch before battering.
• Gluten-free all-purpose flour: Regular all-purpose flour works perfectly fine if you don’t need the recipe to be gluten-free. The texture will be very similar.
• Rice flour: This is pretty important for the light, crispy texture of tempura, but cornstarch can work in a pinch. The coating might be slightly less crispy though.
• Sparkling water: Any carbonated water will do the trick – club soda or even light beer can replace sparkling water. Just make sure it’s very cold when you use it!
• Avocado oil: While avocado oil is great for high-heat frying, you can use any neutral oil with a high smoke point like vegetable oil, canola oil, or peanut oil.
• Flaky sea salt: Regular kosher salt works fine for finishing, though it won’t have quite the same texture. Table salt is okay too, just use a bit less since it’s more concentrated.

Watch Out for These Mistakes While Frying

The biggest challenge when making tempura is getting that perfect light and crispy coating – using warm or flat sparkling water instead of ice-cold bubbly water will result in a heavy, dense batter that won’t achieve that signature airy crunch.

Another crucial mistake is overcrowding the pan while frying, which causes the oil temperature to drop and leads to greasy, soggy squash rings – instead, fry in small batches and maintain an oil temperature between 375-385°F using a thermometer.

The batter consistency is key – overmixing will activate the gluten and make your tempura tough, so keep those lumps in the batter and stir just until the ingredients are barely combined.

For the crispiest results, pat your delicata squash rings completely dry before coating them in flour, and serve immediately after frying while they’re still hot and crunchy.

What to Serve With Delicata Squash Tempura?

This light and crispy squash tempura calls for some classic Japanese-inspired accompaniments to make it a complete meal. A simple dipping sauce like ponzu or soy sauce mixed with a bit of rice vinegar and grated ginger works perfectly for dunking those golden-brown pieces. You might want to serve this as part of a larger spread with some steamed rice and a simple miso soup on the side. For a fresh element, try adding a small side salad with shredded cabbage and carrots dressed in a rice vinegar dressing – the crunch and acidity balance out the fried tempura really nicely.

Storage Instructions

Enjoy Fresh: Tempura is at its best when eaten right away while hot and crispy! If you have any leftovers, let them cool completely on a paper towel-lined plate to absorb any extra oil. They’ll keep their crunch for about 2-3 hours at room temperature.

Keep: You can store any leftover tempura in an airtight container in the fridge for up to 2 days, but keep in mind that the coating won’t stay as crispy. Place a paper towel in the container to help absorb any moisture that might make the coating soggy.

Crisp Up: To get some crispiness back in your leftover tempura, arrange the pieces on a baking sheet and pop them in a preheated 350°F oven for about 5-7 minutes. Avoid using the microwave as it’ll make the coating chewy rather than crispy.

Preparation Time	10-15 minutes
Cooking Time	10-15 minutes
Total Time	20-30 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 10-15 g
• Fat: 40-50 g
• Carbohydrates: 100-110 g

Ingredients

For the squash:

• 2 medium delicata squash

For the tempura batter:

• 1/4 tsp white pepper
• 1 cup gluten-free all-purpose flour
• 1 tsp onion powder
• 1 1/2 cups chilled sparkling water (essential for a crispy batter)
• 1 tsp salt (fine sea, for even seasoning)
• 1/2 cup rice flour
• 1/2 tsp garlic powder

For frying and finishing:

• flaky sea salt (such as Maldon, for a beautiful finish)
• avocado oil (for high-heat frying)

Step 1: Prepare the Flour and Batter

Place ¼ cup of gluten-free flour on a plate and set it aside for dredging.

In a large bowl, whisk together the remaining gluten-free flour, rice flour, sea salt, onion powder, garlic powder, white pepper, and sparkling water.

Stir until the ingredients are just combined, aiming for a batter that is barely mixed to ensure a light tempura coating.

Step 2: Heat the Oil

In a large skillet, heat at least 1 inch of oil over medium heat.

Monitor closely until the oil reaches 350° F, which is the optimal temperature for frying to achieve a crispy texture.

Step 3: Dredge and Fry the Rings

Dredge each ring in the plate of gluten-free flour, shaking off any excess to ensure a light coating.

Working in small batches to avoid overcrowding the skillet, dip each ring into the batter and immediately transfer it to the hot oil.

Fry the rings until they are golden brown, approximately 2 minutes per side.

Step 4: Drain and Season

Once fried, remove the rings from the oil and place them on a wire rack to drain any excess oil.

This will help maintain their crispiness.

Repeat the frying process with the remaining squash rings.

Step 5: Serve

Sprinkle the freshly fried rings with a touch of flaky sea salt for an added burst of flavor.

Serve them immediately while they’re hot and crispy, ensuring the best taste and texture.