Recipes

Delicata Squash Fries

Written By: Sophia December 05, 2023

Winter squash season is here to stay and these oven-roasted Delicata Squash Fries are the perfect dish to add to your repertoire. Enjoy these squash fries alongside a bounty of oven-roasted root vegetables and don’t forget to make this herbaceous dipping sauce to serve on the side. Squash are much higher in water content and lower in starch than the classic potato, so in this recipe, we lean on the power of parm and a thinly sliced shape to deliver a satisfying crunch!

This delicious recipe is brought to us by Alexandra Rosenberg-Rigutto. Alexandra is a farmer, educator, and homesteader living in the Great Lakes Basin. She directs and operates The Farber Farm and is building Northwoods Farmstead and Skill Center with her husband. She hopes to empower others to find uplifting food and medicine in their bioregions, gardens, and kitchens. Follow along on instagram at @alexandraskyee.

SQUASH FRIES INGREDIENTS:

3 delicata squash
½ cup finely grated Parmesan cheese
Dry seasonings of choice to taste- we used garlic powder, thyme, fresh cracked black pepper and salt
1-2tbsp oil or melted fat of choice

HERBAL DIPPING SAUCE INGREDIENTS:

⅓ cup thick Greek yogurt
¼ cup cottage cheese
1 clove fresh garlic
½ tbsp lemon juice
1 handful fresh chopped parsley
Pinch of salt and black pepper

METHOD:

preheat oven to 400f and line 2 baking sheets with parchment paper
cut delicata squash lengthwise and scoop out the seeds from the cavity
using a sharp knife, carefully cut squash strips longways into ¼ inch pieces that resemble French fry shapes
toss the strips into a large bowl with oil and seasonings of choice
add the Parmesan to the bowl and toss well, making sure all sides of the squash are evenly coated
lay each squash strip on the parchment lined sheets and do not over lap them or crowd the pan. Bake in the oven for 15-20 minutes and check them for browning. Once the underside is browned, flip and cook until done – about 5 to 10 more minutes.
meanwhile, add all dipping sauce ingredients to a high speed blender and pulse until totally smooth. Taste and adjust seasonings, pour into a small dip dish, and refrigerate until ready to serve
arrange the crispy squash fries on a platter with other roasted veg or on their own and garnish with extra parsley.

Enjoy immediately for the best satisfying crunch!

Summary

Delicata squash, with its high water and low starch content, delivers unexpected crunch when sliced thin, coated in Parmesan, and roasted until golden. Unlike traditional fries, these squash strips crisp up thanks to the fat-protein combo of cheese and oil—no flour or frying needed. Roasting them flat on parchment-lined sheets (with no crowding) ensures caramelization without sogginess. Pairing them with a protein-rich Greek yogurt and cottage cheese dip adds gut-friendly probiotics, balancing the dish with tang, creaminess, and herbaceous depth from parsley and lemon.