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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!
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.
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.
First introduced in 1894, the delicata has a shorter shelf life – and smaller yield – that made it less commercially viable than hardier winter squash like butternut, and as a result, delicata was nearly lost during the Great Depression.
Prized for its stringy, fibrous strands that easily pull apart once cooked, spaghetti squash is a member of the same subspecies as delicata, and it features a similarly thin skin, with mild, watery flesh that's lightly savory and easily absorbs strong flavors. It's ideal for quick-pickled squash.
"Squash contains a toxin known as Cucurbitacin E, which can give the squash a bitter taste. If too much of the toxin is consumed it can cause illness. It is rare, but if the squash has a bitter taste, stop eating it, and grab another one."
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.
Tan and smooth, the versatile butternut squash has sweet, nutty flesh that works well in baked, boiled, and steamed preparations, but it's particularly well suited to deep roasting. A butternut squash can keep for up to six months.
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.
Storage tips: Winter Squash is best stored between 55-65 degrees, however, Delicata squash does not store quite as well as heartier varieties like Acorn and Butternut. Place in a cool dry room in your house (do not refrigerate) and it should last 3 months.
Per cup, butternut also offers 3 grams of fiber to benefit gut health. Due to it's high antioxidant activity, and presence of the carotenoid zeaxanthin, research has suggested butternut squash may help protect your eyes from macular degeneration, support heart health and play a role in immune function.
The delicata squash has a moist, creamy yellow flesh that tastes and smells like a blend of corn, butternut squash and sweet potato. It is often referred to as the sweet potato squash. They are best eaten when steamed or baked.
Delicata, acorn and other varieties of thin-skinned winter squash do not need to be peeled. The tender skin is completely edible and will add color, texture, vitamins and fiber to you recipe. Remember to thoroughly wash your squash before cooking!
You can eat the skin, so there's no need to peel it. Simply halve it, scoop out the seeds and chop it into chunks, then roast it and add it to a warm winter salad or throw it into curries, stews or soups. You can also roast the seeds and eat them as a snack or sprinkled over a finished dish.
They look like mini butternut squash and are particularly sweet. Honeynut squash are especially delicious roasted with a little cinnamon and butter. The only winter squash skin to avoid eating altogether, even if well cooked, is spaghetti squash because of its thick, eggshell-like quality.
Some squash skin is edible, while other types of squash have tough skin that can be removed before cooking. Remove the skin of butternut, hubbard, buttercup, and turban squash. If you enjoy the taste, leave the skin on acorn, spaghetti, kabocha, and zucchini squash.
Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.
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