Catch all the fall vibes with this how to cook Delicata Squash Fries recipe! No peeling required and the perfect side dish! This oven roasted sweet and savory squash is the perfect addition to your fall recipe collection.
This is by far my most favorite squash recipe. When I can find delicata squash in the grocery store, I usually buy at least 5 and then wish I had bought more. They are usually in season in the Fall and they can keep in a cool dry place for a couple of months. Mine usually never last that long though! This is my favorite way to cook delicata squash and it is super easy!
I love to use roasted delicata squash to top salads, dip in ketchup, or as a side dish for a tasty meat like Baked boneless skinless chicken thighs, Crab Stuffed Salmon, or Cast iron Chicken Breast.
What is the easiest way to cut a delicata squash?
Even though delicata squash skin is not as tough as other squashes like butternut or acorn, the skin is still a little tough so you will want to use a nice sharp knife to cut off the ends and then cut it right through the center. This helps make cutting easier. I then cut each piece in half lengthwise. You could cut the squash into rings, but I think that is quite cumbersome to cut and then removing the seeds would be an absolute pain!
By now you should have 4 delicata squash "boats" filled with seeds. Now take a spoon and scrape the seeds from the center. Your boats are now empty! Now we can place the squash flesh side down on the cutting board and cut it into 1 inch half moons.
How to cook delicata squash
I like to cook my squash in a single layer on a lined sheet tray at 425F for 20 minutes. The squash will be fork tender and the skin will be soft. I then like to turn on the broiler and get the squash nice and browned. I never bother with flipping the squash to the other side as that would be too time consuming.
Can you eat the skin of a delicata squash?
Delicata squash skin is very tender after it has been cooked so it is great to eat. In fact, trying to remove the skin before cooking would be a nightmare! Eating the delicata squash fries with the skin makes them perfect fro dipping.
Is delicata squash high in carbs?
The number one question I get when I share that I am eating delicata squash is if it is keto friendly. I think anything is keto friendly if you fit it into your daily carbs! Delicata squash is one of the least starchy sweet squashes at only 35 calories and 8 net carbs for 100 grams. I love delicata squash so I think it is worth the carbs.
Recipe tips and notes:
- Serve with sugar free ketchup for the ultimate savory side dish
- Switch the seasonings up by using pumpkin pie spice for a delicious sweet Fall flavor
- Re-heat the delicata squash fries in the air fryer to bring them back to life
Be sure you check out these other amazing recipes:
I hope you enjoy this How to Cook Delicata Squash Tutorial. Here at Low Carb with Jennifer we aim to deliver family friendly keto recipes that are easy to make with ingredients found in most grocery stores. No crazy ingredients here! If you are interested in more keto friendly recipes, I have a cookbook that is now available for pre-order! You can find that here: Jenniferbanz.com/ketocookbook
How to cook Delicata Squash Fries
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Tip: Hitting your 20–30g protein per meal goal helps you stay full and supports muscle.
Ingredients
- 1 Delicata Squash- cut in half lengthwise, seeds removed and then cut into half moon shapes
- 1 Tablespoon avocado oil
- 1 teaspoon Kosher salt
- ½ teaspoon black pepper
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
Instructions
- Preheat oven to 425F and line a sheet tray with parchment paper.
- In a small bowl combine the seasonings. Set aside.
- Place your squash on the sheet tray in a single layer and brush with the oil. season the tops of the squash with the seasonings. Place into already preheated oven and bake for 20 minutes. Once your 20 minutes is up place oven on low broil until squash is golden brown. Serve.
Notes
- Serve with sugar free ketchup for the ultimate savory side dish
- switch the seasonings up by using pumpkin pie spice for a delicious sweet Fall flavor
- Re-heat the delicata squash fries in the air fryer to bring them back to life
- Nutrition was calculated assuming 400 grams of delicate squash
Susan Reed says
This is the second time we've made this! My husband never keeps tabs or requests a re-do but today said "Could you make those 'fries' again, while we watch a movie??
Fantastic flavours! Thank you for this deeeeelicious recipe!
Carole says
This recipe is PERFECTION! It is quick and easy to prepare, but more important, it is absolutely delicious. I have prepared it multiple times. Thank you so much!
Carole says
These were a perfect complement to a low carb bourbon glazed ham steak I fixed. Thank you so much for an excellent and easy recipe.