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Fresh from the oven, warm Delicata Squash Fries are the BEST! This roasted winter squash recipe is super easy and only requires 3 ingredients!
I absolutely love eating seasonally for two reasons, one because it’s cheaper, and secondly, it makes it more exciting to anticipate the coming seasonal harvest.
These roasted delicata squash fries are a simple way to enjoy this seasonal vegetable and something to look forward to each year as fall arrives.
Olive oil – or use your favorite neutral flavored oil
Sea salt (or mineral salt)
Sriracha, or condiment of choice
How To Prep & Cut Delicata Squash
Scrub and dry your squash. Trim ends off. Cut squash in half lengthwise, scrap out seeds and cut into 1/4 – 1/2 inch thick slices.
Don’t throw those seeds away! You can roast them for a delicious crunchy snack with this recipe for Roasted Pumpkin Seeds.
How To Roast Delicata Squash Fries
Roast your squash 1 of 2 ways:
Oven: Place squash on an unlined baking sheet and and bake for 10 minutes at 500 degrees. Flip squash over and bake another 8 – 10 minutes, or until both sides are nicely browned (your oven may vary). Tip: I find my squash browns best without using a liner on the baking sheet.
Broiler: This method is a little quicker but you’ll want to watch them so they don’t burn. Cook squash under the broiler for about 6 minutes. Flip and bake another 2 – 4 minutes, or until both sides are nicely browned. Once you flip is when you ned to keep an eye on them. This method may take 2 or 3 batches to complete depending on the size of your broiler.
And yes, just in case your wondering, you can eat the skin too!
How To Serve Squash Fries
Delicata squash fries can be served alone, as a mono meal or snack. They go great with a sandwich, veggie burger or maybe a simple tomato soup. You may even find me topping them on a bed of quinoa, adding a drizzle of sriracha over top. :)
I have my roasted squash fries simply salted and served with the ever wonderful and highly addicting sriracha. If you don’t like heat you can just as well serve this with any kind of ketchup, especially a curry ketchup! You may also opt to try it with this creamy Aioli or Cashew Sriracha Cream Sauce. The simple flavor of the squash pairs well with a robust flavored condiment.
More Recipes You’ll Love
For a change of pace, try these other delicious snack recipes:
Baked Sweet Potato Wedges
Rustic Potato Chips
Shoestring Sweet Potato Fries
If you try this delicata squash fries recipe, please let me know!Leave a comment and rate it below. I love to hear what you think, or any changes you make.
The simple flavor of delicata squash pairs well with a robust flavored condiment. These delicata squash fries can be served alone, as a mono meal, or as a snack.
Wash and dry your squash. Trim ends off. Cut squash in half lengthwise, scrap out seeds and cut into 1/4 – 1/2 inch thick slices.
Roast your squash 1 of 2 ways:
Oven: Preheat oven to 500 degrees f. . Place squash on baking sheet, or two if needed, and use just enough oil to lightly coat squash on both sides. Spread squash in an even layer so as to not touch. Sprinkle with mineral salt. Bake for 10 minutes. Remove from oven, using tongs or spatula flip squash over and bake another 8 – 10 minutes, or until both sides are nicely browned (your oven may vary).
Broiler: Set broiler to medium. Place squash on a baking sheet, use just enough oil to lightly coat squash on both sides. Spread squash in an even layer so as to not touch. Sprinkle with mineral salt. Place under broiler and cook for about 6 minutes. Flip squash over using tongs or spatula, bake another 2 – 4 minutes, or until both sides are nicely browned. Once you flip be sure to keep an eye on them so they don’t burn and overcook. (This method may take 2 or 3 batches to complete depending on the size of your broiler)
Serve with sriracha. Feel free to use any condiment you like.
Serves 4
Notes
These won’t be crispy but they will be delicious!
RECOMMENDED EQUIPMENT:For roasting the squash fries I lightly oil my favorite half sheet sizedrimmed baking sheet(affiliate link).
Updated: Delicata Squash Fries originally published October 2013 and has been updated November 2019 with new photos and helpful tips. Recipe is still as good as ever, enjoy!
Although delicata is typically considered a winter squash variety, it actually belongs to the same species as summer squash varieties like cousa, zucchini, pattypan, etc. The delicata squash is sometimes referred to as a sweet potato squash or a peanut squash.
Wofford and our test kitchen editors will leave the skin on delicata, acorn, and honeynut squash to save time, add nutrients, and reduce food waste. These varieties have thin skins that soften readily when cooked. Next time you slice a delicata into rings ready to roast, don't peel it.
Delicata squash was introduced in the late 1800s but fell out of favor during the Great Depression because of its susceptibility to disease, as well as low yield and short shelf life. At the end of the 20th century, a disease-resistant squash made its way into the market, and delicata has regained popularity since.
In addition to vitamins A and C, butternut squash is also rich in carotenoid plant pigments and minerals like potassium, magnesium, and manganese. Like acorn squash, butternut squash can be used in both savory and sweet dishes, such as baked goods, grain dishes, and soups.
Toxic squash syndrome can result from continuing to eat the bitter fruit. Some of the most rampant symptoms and indicators of toxic squash syndrome include diarrhea, vomiting, and abdominal pain. Toxic squash syndrome can be so severe that it can cause swelling in the pancreas, liver, gallbladder, and kidneys.
The higher the levels of cucubitacin, the more bitter the squash will taste. The most likely cause for a bitter taste in squash is due to an environmental stress of some sort, most likely a wide temperature flux or irregular irrigation. Either of these will create an excess of cucurbitacins to concentrate in the fruit.
If you're looking for a tasty, low-calorie addition to your dog's diet, you're in luck: Dogs can eat squash safely. In fact, this garden staple has many potential benefits when prepared correctly and given in moderation.
As with any food, taking note of any unusual reaction, such as itching or swelling, is important, but there are no known problems with the delicata squash. However, because of its fiber content, too much could cause flatulence.
It's high in fiber, which can help decrease your risk of obesity, diabetes and heart disease. Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure.
In general, winter squash is a good source of dietary fiber, a unique type of carbohydrate that the body doesn't digest. Fiber is important for maintaining gut health and can help manage cholesterol and blood sugar levels.
You'll know delicata squash has gone bad if it has wrinkles or soft spots. Also, if the seeds look slimy or their color is off, you'll know it's spoiled. The seeds are normally a cream or white color. Typically, they'll be covered in the flesh of the squash.
Delicata squash is a variety of winter squash with cylindrical fruits that are cream-coloured and striped in green or orange. As its name suggests, it has characteristically a delicate rind (or skin). It is also known as peanut squash, Bohemian squash, or sweet potato squash.
Acorn squash is a great alternative to delicata given its mild nutty flavor and mild sweetness. The yellowish flesh becomes tender and caramelizes well during roasting, much like delicata.
It is a cultivar of the species Cucurbita pepo, which also includes the summer squash varieties pattypan squash, zucchini, and yellow crookneck squash, as well as winter squash varieties including acorn squash, spaghetti squash, and most pumpkins used as Jack-o-lanterns. Delicata squash are easily grown.
Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure. As with many varieties of squash, it's also full of vitamin C, which plays a role in the growth and repair of body proteins.
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