Recipes/ Sides/ Snacks

Roasted Delicata Squash Fries

These roasted delicata squash fries are a perfect for fall, healthy alternative to french fries. They make a tasty side dish for nearly any meal!

It’s hard to turn down a golden, crispy fry…

Glistening from the hot oil bath, coated in a healthy helping of salt and hot enough to make your tongue scream.

While good ‘ol french fries are delicious, they’re not typically a low cal, guilt-free treat.


What is delicata squash?

If you’ve never had delicata squash, it’s a super tasty treat (especially when roasted) in the winter squash family.

Even though they’re in the squash family they taste like a slightly more savory than a sweet potato.

Butternut squash, for example, is also sweeter than delicata squash and has a softer texture as well.

Roasted delicata squash has a texture that’s kind of like a cross between pumpkin and potato. Meaning it’s drier than other winter squashes making it perfect for baked fries.

What to do with roasted delicata squash?

Roasted delicata squash can really be used any way you would use roasted sweet potatoes though.

The plus of having roasted delicata squash over sweet potato is that they are a lot less calorie-dense but still have the same general flavor.

*Fun fact: you can roast delicata squash with the skin on so no need to whip your peeler out.

  • Use it in salads
  • Chop them up and add to fried rice
  • Top pizza with it
  • Add it to egg scrambles or frittata
  • Dunk them in ketchup and eat them as fries!

Looking for more fall recipes like this? Try these:

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Roasted Delicata Squash Fries |

Roasted Delicata Squash

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These roasted delicata squash fries are perfect for fall and healthy alternative to french fries. They make a tasty side dish for nearly any meal!
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Side Dish
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes


  • 1 delicata squash
  • 2 garlic cloves, unpeeled
  • 1 tbs olive oil
  • 1 1/2 tsp fresh thyme
  • 1/4 tsp salt
  • pinch red pepper flakes


  • Preheat oven to 375 degrees.
  • Cut the delicata squash in half lengthwise. Use a spoon to scoop out and discard all of the seeds.
  • Place the cleaned squash on a cutting board, flat sides down. Slice into half inch thick slices.
  • Place slices on a lined cookie sheet and toss with olive oil, salt, thyme, and red pepper flakes. Spread the squash out into an even layer.
  • Bake for 15 minutes on one side. Flip each squash fry over (with a fork or tongs) and bake for 15 additional minutes. Enjoy with ketchup, mustard or your favorite spicy dip.
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