These baked delicata squash fries are an unbelievably delicious snack or side dish. Smothered in a creamy, five-ingredient spicy white bean dip, this vegan recipe goes down easy. Depending on the size of your squash, the recipe can serve up to four people, but no one will blame you if you eat it all yourself!
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I always knew delicata squash was good, but WOAH…I didn’t know it could be this good! Seriously, I could not get enough of these delicata squash fries when I tested them a few weeks ago. Even Will was smitten with this one!
Roasting delicata squash really brings out its sweet, nutty flavor, which proved to be a perfect companion to a creamy dip with a little spice. Not only do I love the flavor of this squash, but I also appreciate how easy it is to prepare.
Delicata squash is much smaller and has less tough skin than butternut, kabocha, or hubbard squash. It’s a breeze to cut compared to those big guys, and I almost never remove the skin when I prepare it. You don’t need to! It tastes delicious after roasting.
I hope you enjoy these delicata squash fries for a seasonal snack after work or school, with dinner on a busy night, or as a festive treat on Halloween this weekend!
How to Make Delicata Squash Fries
The shape of delicata squash is just perfect for “fries.” Just slice the squash in half lengthwise, scoop out the seeds, and then cut those halves into half-moons. Too easy! For more details and tips, check out my tutorial on how to cut delicata squash.
Toss the squash in some olive oil, salt, and pepper, then spread them out on a lined baking sheet. Bake for 20 to 25 minutes until tender, flipping halfway through to promote even browning.
In the meantime, blend the ingredients for the creamy white dip. Serve that with the fries, and you’ll be in heaven!
Expert Tips and FAQ
- To make sure that the fries get slightly brown and crispy on both sides, flip them halfway through the cooking time. If you don’t flip them, they’ll still turn out well but they won’t be as crispy on the outside.
- To make the most possible fries, choose a large delicata squash. You can also double or triple this recipe, but make sure that you always have the squash spread out in an even layer on a baking sheet so that it’s not overlapping.
- Delicata squash fries and the creamy white bean dip will keep in an airtight container in the fridge for up to 5 days. Reheat the fries in the microwave for about 1 to 2 minutes or until warmed through, or eat them cold.
What does a delicata squash taste like?
Delicata squash has orange flesh, green and yellow striped skin, and a sweet, nutty taste. When cooked, it’s tender and creamy.
Is it OK to eat the skin of delicata squash?
Of course! In fact, keeping the skin on these delicata squash fries provides some extra fiber and nutrients. It’s also softer than other squash skins.
Similar Recipes
If you enjoy this delicata squash fries recipe, check out the Roasted Delicata Squash and Kale with Lemon Tahini and Lentil Stuffed Acorn Squash.
I’d love to hear how you like this recipe! Rate/review using the stars on the recipe card or in the comments, and follow the Veg World on YouTube, Instagram, Facebook, and Pinterest. Looking for something totally different? Browse the recipe library.
Delicata Squash Fries with Spicy White Bean Dip
Ingredients
For the fries
- 1 delicata squash
- 1 tablespoon olive oil
- Salt - to taste
- Freshly ground black pepper - to taste
For the white bean dip
- 1 15-ounce can cannellini beans - drained and rinsed
- 1 tablespoon lemon juice
- 1 clove garlic - minced
- ¼ cup olive oil
- ¼ teaspoon red pepper flakes - more or less to taste
- Salt - to taste
Instructions
- Preheat the oven to 450 degrees F. Line a baking sheet with foil and set aside. Trim the ends off the squash, slice it in half lengthwise, and scoop out the seeds. Cut each half into half-moon pieces, each about ½-inch wide. Transfer the squash to the baking sheet, and toss with the olive oil, salt, and pepper. Spread the pieces out in an even layer. Bake for 20 to 25 minutes until tender and slightly browned, flipping halfway through to promote even browning.
- While the fries are baking, combine the white beans, lemon juice, garlic, olive oil, red pepper flakes, and salt in a blender or food processor. Blend until smooth, about 30 to 60 seconds. Taste, and adjust seasonings as desired.
- Serve the squash fries with the white bean dip, and enjoy!
Notes
- Leftovers can be stored in an airtight container in the fridge for up to 5 days. Reheat in the microwave for 1 to 2 minutes until warmed through, or enjoy cold.
- Cannellini beans are also called white kidney beans. You can sub Great Northern beans for cannellini beans in the dip.
Nutrition
Enjoy your weekend! – Lizzie
Elizabeth
This was my first experience with Delicata and it was amazing! I’ve been sharing this recipe and have gotten nothing but rave reviews! Thank you much for sharing and I’d love to see more squash recipes!
Lizzie Streit, MS, RDN
Hi Elizabeth, that’s so great to hear! I’m so happy you had a positive experience with the recipe and have been passing it along. Thanks for your 5-star review!