Delicata Squash Fries

Delicata squash may not be as popular as it’s cousins butternut squash or pumpkin, but this little squash is sweeter and easier to work with! The next time you are craving fries, make these baked delicata squash fries, and I promise you will be hooked on this great little squash.

I was introduced to the wonderful delicata squash thanks to my bi-weekly organic box from Mama Earth. The first time I saw the little squash, I had to look it up online and get inspiration for recipes. I have cooked this squash several different ways (stuffed, cubed, mashed), but this recipe remains my favourite. Delicata squash has a thinner skin that you can actually eat (adds a nice crispness to the fries) and it cooks a lot faster than pumpkin, butternut and other squashes due to its small size. A half squash is about 30 calories, containing almost all of your recommended daily intake of vitamin A, and other micronutrients such as vitamin C, Calcium and Iron.

This recipe is a great substitute for real fries. Delicata when baked tastes like sweet potatoes- yum! It makes a great side dish or snack.


  • 3-4 delicata squash
  • 2 tablespoon olive or grape-seed oil
  • 1 tsp salt
  • 1 tsp black pepper
  • Pinch of cayenne pepper


  1. Pre-heat oven at 425 F
  2. Wash and scrub the delicata squash 
  3. Cut the squash length-wise and with a spoon scoop out the seeds (you can save them for roasting like pumpkin seeds and use them in homemade trial mix)
  4. Cut into 1/2 inch “c”-shaped slices
  5. In a bowl, combine the squash, olive oil, salt, black pepper and cayenne pepper
  6. Lay the fried flat on a pan and cook for 25-30 minutes, turning once at 15 minutes

Enjoy my fellow squash-lovers!

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