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    Home » Recipes » Side Dishes » Easy Delicata Squash Steak Fries Recipe

    Easy Delicata Squash Steak Fries Recipe

    Updated: Jul 21, 2023 by Veronica Noone · This post may contain affiliate links · 9 Comments

    Delicata squash steak fries
    Delicata squash steak fries
    Delicata squash steak fries
    delicata squash steak fries pin

    Do you ever crave steak fries but don't want to use those calories or points for something fried?  I have the perfect solution with these tasty delicata squash steak fries.  This recipe is super easy to make, has wonderful texture, and is definitely satisfying.  While I can't say it tastes just like a traditional potato fry, it is a perfect substitute to go alongside your best burger or sandwich!

    Delicata squash steak fries

    Delicata Squash Steak Fries Recipe

    Eating healthier doesn't have to mean you give up on your favorite foods.  Sometimes, you will add a smaller serving of that recipe.  Other times, like with this one, you'll find a suitable substitute that just makes sense.  Squash has long been a favorite choice in healthier lifestyles to use as a substitute for other starchy items. 

    This is a perfect option that is sure to turn dinner time into a meal you look forward to preparing. A tender inside and crispy outside make these the perfect choice for using as a fry substitute at any meal.  They are also great for serving as a snack to kids who say they hate vegetables.

    Can You Eat the Skin of Delicata Squash?

    You sure can!  This is one of my favorte things about this squash in particular.  It's one I don't have to do as much prep to make into a meal or side dish.  Just wash well, cut, and cook.  The squash is super easy to cook and since I don't have to do any extra scrubbing or peeling, I like to keep it on hand for those faster meals.

    What Does Delicata Squash Taste Like?

    Some have called it the sweet potato of squashes.  It has a naturally sweet flavor so is ideal for roasting as is.  The most common explanation for the flavor is that it is something like a cross between a sweet corn and a pumpkin pie.  A result that for me, is perfect for snacking or adding to my meal plan.

    If you want to add more squash to your meal plan, you should check out these acorn squash rings and my favorite zucchini and spaghetti squash lasagna recipe. Both are delicious and packed with fiber and vitamins!

    How Many Calories are in Delicate Steak Fries?

    The squash itself is 80 calories per cup.  For this recipe, if using only non-stick cooking spray, it would remain at 80 calories per cup prepared.  If you use olive oil or another oil on this recipe, you would need to account for that in your calorie counting.

    How Many myWW Points are In This Recipe?

    My absolute favorite part of this recipe is that it is a zero point recipe on all plans!  As a "free" vegetable, it is one of my favorite choices on the meal plan.  Even if I was counting calories, as mentioned above, it's low in calories naturally. Plus it is high in fiber, Vitamins C and Vitamin B, plus just tastes amazing. 

    • myWW Blue: 0
    • myWW Green: 0
    • my WW Purple: 0
    • Points Plus: 2

    Ingredients

    • Delicata squash
    • Non-stick cooking spray
    • Salt

    How to Make Delicata Squash Steak Fries

    Preheat the oven to 425 degrees.

    Cut the squash in half lengthwise and clean out the seeds with a spoon. Cut into long steak fry chunks leaving the skin in tact.

    Spray a cookie sheet lined with aluminum foil with non-stick cooking spray. Layout the squash fries, spray with a bit more non-stick cooking spray and sprinkle with salt.

    Bake for about 40 minutes turning once.

    📖 Recipe

    delicata squash steak fries featured

    Easy Delicata Squash Steak Fries Recipe

    Katie Hale
    Make your own easy and delicious delicata squash steak fries to add to any meal! This recipe is fast, easy, and healthy!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 40 minutes mins
    Total Time 50 minutes mins
    Course Side Dish
    Cuisine American
    Servings 4 people
    Calories 85 kcal

    Ingredients
      

    • 2 lb delicata squash
    • 1 teaspoon salt
    • Non-stick cooking spray

    Instructions
     

    • Preheat the oven to 425 degrees.
    • Cut the squash in half lengthwise and clean out the seeds with a spoon. Cut into long steak fry chunks leaving the skin in tact.
      2 lb delicata squash
    • Spray a cookie sheet lined with aluminum foil with non-stick cooking spray. Layout the squash fries, spray with a bit more non-stick cooking spray and sprinkle with salt.
      1 teaspoon salt, Non-stick cooking spray
    • Bake for about 40 minutes turning once.

    Notes

    Season with salt for traditional, or sprinkle with cinnamon sugar for a sweet option.
    • myWW Blue: 0
    • myWW Green: 0
    • myWW Purple: 0
    • PointsPlus: 2

    Nutrition

    Serving: 1gCalories: 85kcalCarbohydrates: 20gProtein: 2gFat: 1gSodium: 584mgFiber: 6gSugar: 7g
    Keyword Delicata Squash Steak Fries, Squash Fries, Squash Recipe
    Tried this recipe?Let us know how it was!
    delicata squash steak fries pin 1

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    Reader Interactions

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    1. roni

      September 26, 2011 at 1:16 pm

      Yup. Eat the skin.

      Reply
    2. Lisa

      September 26, 2011 at 12:57 pm

      Ronnie,

      Do you eat the skin? We are going to be making this recipe this week because we bought a delicata squash for the 1st time on Saturday at the farmer's market and since we've never had it before I'm unsure whether we should eat the skin. Any advice you can give is helpful. Thanks!

      Reply
    3. Kimberly

      October 29, 2010 at 7:11 pm

      I have never had this squash before. It is rather sweet potato-ish in flavor and rather conveniently sized for one meal single-person cooking. The fries made a yummy dinner for me tonight.

      Reply
    4. Jessica

      October 12, 2010 at 11:30 pm

      These were delicious!!! Thanks for the recipe! I put my slices on a baking/cooling rack on top of another pan, then sprayed with canola oil and salt. Still flipped (and sprayed/salted opposite side) halfway. Yum!!!

      Reply
    5. Yuka @ How to make Sushi

      December 26, 2009 at 11:49 pm

      Cool! Always love trying new things, this'll be the next thing cooking!Thanks!Yuka

      Reply
    6. Natalia Burleson

      December 10, 2008 at 8:26 am

      Yum! Thanks for putting directions on how to handle the squash. For some reason I'm intimidated by squash! The only one I've tried is spaghetti squash! Oh, and yellow squash, the small crookneck kind.

      Reply
    7. Jamie

      September 25, 2008 at 8:37 pm

      I made these today...lol

      Reply
    8. roni

      September 25, 2008 at 7:55 pm

      Jamie - LOL I'm waiting for them to be back in rotation myself!

      Reply
    9. Jamie

      September 23, 2008 at 11:13 am

      I tried these when you first posted it...loved them..then could NEVER find them again. Went to harris teeter yesterday...they had them again..I was so happy..the produce guy was giving me weird looks...lol

      Reply

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