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Coconut Battered Squash Rings

Who doesn’t love a classic fried onion ring?  I meant that crispy crust, savory bite of onion sweetened by the heat.  It’s a classic combination that is so crave-able!  I’m all for an onion ring on occasion, even better if they’re homemade and crisped in avocado or coconut oil.  But, this season, with squash reaching its peak, we decided to test out a spin on the onion ring as a side dish or holiday appetizer.  I prefer Delicata squash, because the skin is edible and the flavor is sweet and rich, plus it’s loaded with beta carotene and vitamin C while being low in calories.

Serves 4


1 Delicata squash, cut into rings, seeds removed

1/3 cup organic coconut milk

1 T. coconut oil

1/2 cup Gluten Free Ian’s Panko Crumbs

1/2 cup unsweetened finely shredded coconut (add to food processor and pulse to make it finer)

pinch smoked paprika

Salt and pepper


Heat the oven to 425 degrees F. Line a baking sheet with parchment paper, and place a wire cooking rack on top.

Cut squash in 3/4-1 inch thick slices, removing seeds. You can leave skin on or peel first if you prefer.

In a medium glass mixing bowl, add coconut milk and coconut oil. Heat in the microwave for about 30 seconds, and then whisk together.  In a small dish, add the panko crumbs, finely shredded coconut, pinch of paprika, sea salt and pepper, and mix well. Dip the squash rings into the coconut mixture, and then dip and coat them in the panko-coconut mix. Carefully place squash rings on the rack on top of the baking sheet (this elevated way of cooking will prevent them from getting mushy on one side).

Bake for 15-20 minutes, until golden brown and crispy on the top. Then carefully turn over and bake for an additional 15 minutes.



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