Oil-Free Butternut Squash Chips and Chipotle Black Bean Dip is NOT your average chip and dip combo! The dip has Greek yogurt goodness and the butternut squash chips get deliciously crunchy without oil for a wholesome, healthful snack!
Whether you’re tailgating at the stadium or watching the game at home, your football and snack-loving gang will never know they’re enjoying something healthful and wholesome with my Oil-Free Butternut Squash Chips and Chipotle Black Bean Dip.
The secret to making these lighter-than-air chips is as easy as turning on your microwave. Okay, maybe not THAT easy, but they’re pretty easy. You’ll need to do some prep work before microwaving.
How to peel butternut squash:
One question I get asked a lot when it comes to butternut squash is how to peel it. Here’s what I do:
- First, I select one with a nice long neck. (It’s especially important for this recipe.)
- Slice the neck into approximately 3-inch lengths.
- Place the cut side down on a cutting board.
- With a sharp knife, slice downward toward your cutting board rotating the squash as you remove the thick peel.
- Then, to peel the bottom of the squash (the part with seeds), slice it in half from the top down.
- Place the seed side down on a cutting board and slice into ½ to 1-inch half-moons.
- Remove the peel, seeds and fibrous interior with a paring knife then cube all the flesh as desired. (Use only the neck for this recipe. Save the bottom portion that had seeds for another purpose such as soup or my Butternut Squash, Leek and Goat Cheese Galette.)
How to make Oil-Free Butternut Squash Chips:
I started to make these chips using the technique from A Couple Cooks. I finished the blanching process and had the oven preheating.
As I worked, it occurred to me how I enjoyed making my own guilt and fat-free microwave potato chips when I lived in my little apartment in Milwaukee. So, I decided to try using the microwave on these butternut squash chips.
- Once you’ve peeled the squash, slice it as thinly as possible, preferably no more than 1/8-inch thick.
- A mandoline slicer comes in handy for this purpose. If you’ve never used a mandoline before, PLEASE be careful! The blade is extremely sharp. Use the guard that comes with it or wear steel cut-proof gloves.
- Bring a saucepan of water to a boil. Blanch the chips for approximately 2 minutes. Drain and pat dry.
- After playing around, it worked best to salt the squash before microwaving as it adhered better. Salt the top side first, turn them over then salt the other side.
- Although it worked to microwave the slices on a paper towel-lined microwave-safe plate, it worked best on my microwave bacon rack.
- You may need to play with timing. I found 3 minutes on high for the first side and 2 minutes for the second side worked well in my 15-year-old microwave oven. If additional time is required, do so in short 30-second increments.
- If you have stubborn ones that won’t crisp because they’re slightly thicker in areas, place in a 200-degree oven until they cooperate.
- Blanching/boiling the slices before microwaving works best just as with the oven procedure from A Couple Cooks. I tried to microwave them raw but they didn’t crisp up.
Although it will take some time to get all the chips done, you don’t have to watch them closely. You can set the microwave and go off and do other things.
Store the chips in an airtight container immediately after cooling and serve as soon as possible. If they lose any of their “crisp,” pop them back in a low 200-degree oven until they bounce back.
How to make Chipotle Black Bean Dip:
The Chipotle Black Bean Dip is super easy!
- Simply combine the ingredients in a food processor or blender and you’re good to go. Canned chipotle peppers in adobo sauce add heat in addition to a complex smoky flavor.
- Non-fat yogurt gives the dip a rich, creamy texture along with a delightful tanginess.
- Another dollop of yogurt on top adds the perfect cooling touch.
Be sure to check out my other wholesome snack ideas!
- Spinach Artichoke Dip with Fresh Jalapeño
- Spaghetti Squash Fries
- Quinoa Parmesan Crisps
- White Bean Artichoke Spread with Rosemary Sea Salt Flatbread Chips
- Chili Roasted Kale Sprouts with Lime Salt
- Healthier 7-Layer Dip
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- 4 scallions, white and tender green part only, divided
- 2 cloves garlic, minced
- 2 cans (15-ounce) black beans, drained and rinsed
- 2 chipotle peppers in adobo sauce, chopped plus 1 tablespoon adobo sauce
- 1/3 cup salsa (your favorite)
- 1/3 cup non-fat Greek yogurt plus more for topping.
- salt, to taste
- 1/2 small plum tomato, seeded and chopped
- 1 large, long-necked butternut squash, (neck only)
- Kosher or sea salt, to taste
- DIP: Finely chop the white and light green part of the scallions. Thinly slice the tender green part for garnish.
- Combine the chopped scallions, garlic, black beans, chipotle peppers, adobo sauce, salsa and yogurt in a food processor or blender. Process until smooth. Season to taste with salt.
- To serve, transfer dip to a serving bowl. Refrigerate until needed.
- Top with a dollop of yogurt, sprinkle with sliced scallion and chopped tomato. Serve with butternut squash chips.
- CHIPS: Bring a large saucepan of salted water to a boil. Prepare an ice bath. Peel the squash and cut into 1/8-inch thick slices.
- Working in batches, cook the squash for approximately 2 minutes. Using a scoop or small sieve, transfer to the ice bath.
- Repeat with remaining squash. Carefully drain the squash and blot dry with a kitchen towel or paper towels.
- Place the squash rounds on a paper towel-lined plate or on a microwave bacon tray. Season top side lightly with salt.
- Microwave on high for 3 minutes. Turn over, salt lightly and microwave 2 minutes on high. (Time will vary based on the power of your microwave.)
- If they need a bit more time, microwave in short 30-second bursts until crispy. Transfer to a cooling rack to cool. (They will crisp up a bit more as they cool.)
- As soon as they are thoroughly cooled, place in an airtight container. If you need to crisp them up again before serving, place in a 200-degree oven until crispy.
Amount Per Serving: Calories: 262Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 9mgSodium: 1120mgCarbohydrates: 43gFiber: 8gSugar: 14gProtein: 12g
The nutritional information above is computer-generated and only an estimate. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.