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Move over, onion rings — this fall it's all about crispy acorn squash rings

Hi, I'm Gina. I like food. A lot. That's what you'll find on Running to the Kitchen with the occasional smattering of fitness, sarcasm & weimaraners. 

Crispy baked coconut-acorn squash rings are the healthier alternative to fried onion rings

I've always been an onion ring fan. When given the option of onion rings or fries, onion rings will win hands down for me (unless sweet potato fries are a choice — then things get complicated). I just love the crunchy exterior with the soft, warm middle of the onion ring. Nothing beats that.

Onion rings are one of those things, though, that are totally an order-out kind of food, only because there's no way I'm smelling up my house with frying oil for some greasy onions that the diner can do better than I ever could at home anyway. That said, I still crave them and their crunch. These crispy baked coconut-acorn squash rings are my at-home (healthier) fall version of the onion ring. A version you can feel good about eating, with all the things you love about the classic onion ring.

Crispy baked coconut-acorn squash rings are the healthier alternative to fried onion rings
Image: Gina Matsoukas/SheKnows

Crispy baked coconut-acorn squash rings recipe

Serves 4

Prep time: 10 minutes | Bake time: 35 minutes | Total time: 45 minutes


  • 1 acorn squash, cut into rings, seeds removed
  • 1/3 cup coconut milk (from a carton)
  • 1 tablespoon coconut oil
  • 1/2 cup breadcrumbs
  • 1/2 cup unsweetened shredded coconut
  • Salt and pepper
  • 2 tablespoons barbecue sauce or sweet chili sauce
  • 1/4 cup plain Greek yogurt


  1. Heat the oven to 425 degrees F. Line a baking sheet with tinfoil, and place a wire rack on top.
  2. Into a shallow bowl, pour the milk and coconut oil. Heat in the microwave for about 30 seconds, and then whisk together.
  3. In a small dish, place the breadcrumbs, coconut, salt and pepper, and toss to combine.
  4. Dip the squash rings into the milk mixture, and then coat them in the breadcrumb-coconut mixture.
  5. Place the squash on the rack on top of the baking sheet.
  6. Bake for 20 minutes, until golden brown and crispy on the top. Flip carefully, and return to the oven for another 15 minutes.
  7. In a small bowl, mix the barbecue sauce or sweet chili sauce with the Greek yogurt.
  8. Serve the squash warm out of the oven with the dip.

More acorn squash recipes

Nut-stuffed acorn squash
Sausage and cornbread-stuffed acorn squash
Silky acorn squash soup

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