If you like sweet potato fries, you’re going to LOVE these crunchy addictive parmesan delicata fries! Made in the air fryer or oven, you can have a dish of delicious, sweet & salty parmesan delicata fries hot & ready to munch in just 10 – 20 minutes. (10 for the air fryer, 20 for the oven) These crunchy little “fries” are so simple, yet SO good. The rich salty parmesan complements the sweetness of the squash oh so perfectly. And the air fryer gives it that nice crunch without adding a ton of unhealthy fat.
Perfect for game day (or any day) snacking or as a super fun side for burgers, chicken or sandwiches, you’ll want to add Parmesan Delicata Fries to your menu plans ASAP. Just 115 calories per serving too! But fair warning: it’s really hard to stop eating these fries.
Whenever I make these, I polish off the entire plate of them myself! So I’ve learned to only make half a small squash into fries at a time. That way I stop before I’m busting at the seams full. Delicata squash are low in carbs and calories, but they’re totally delicious and VERY filling.
I love some of my homemade ranch dressing on the side, but I think they’d also be amazing with a nice, thick marinara or pizza sauce for dipping. Or heck, if you’re a ketchup lover, try them with ketchup!
Why Delicata Squash Fries?
If you haven’t heard of delicata squash, you are in for a treat! Some refer to delicata as sweet potato squash, peanut squash, bohemian squash or sweet dumpling squash. Whatever you call them, they’re delicious. You can easily tell if it’s a delicata squash when you see the pretty stripes of green or orange down the side.
Delicata are the perfect squash for making fries because the skin gets nice and crunchy. Yet the squash inside is sweet and tender. Moms will love that delicata provide loads of good nutrients, too. You’ll get vitamins A, C, folate and B vitamins as well as potassium and several important minerals.
You don’t even have to peel the squash, so these fries are really really easy. Slice up the squash, toss with oil, garlic, parmesan and seasoning, cook and enjoy!
And did I mention, these delicata fries are low in calories, heart healthy and totally gluten free, too?
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Parmesan Delicata Fries
- Prep Time: 5 min
- Cook Time: 5 – 10 min
- Total Time: 10 – 15 min
- Yield: 2 servings 1x
- Category: Appetizer
- Method: Air fryer
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- 1 delicata squash (mine was small, only 8 oz. after removing seeds & tops)
- About 1 Tablespoon extra virgin olive oil
- 1/4 – 1/2 teaspoon granulated garlic
- Red Robin Seasoning or your favorite seasoned salt
- 2 – 4 teaspoons parmesan cheese (the powdered kind) + extra for the top
- For the top: dried parsley
Instructions
- Preheat the air fryer to 400 F.
- Cut the top and bottom off the squash, then cut in half lengthwise. Scoop out the seeds and any stringy pulp. Set the squash sides, cut side down, on a cutting board and slice into very thin slices about 1/8 – 1/4 inch thick.
- Toss the squash with olive oil, then sprinkle with garlic, Red Robin Seasoning and Parmesan cheese and toss to coat.
- Air fry for about 5 – 10 minutes, checking every few minutes and shaking the basket. Fries are done when bubbly and beautifully browned in some spots. Sprinkle with a little extra parmesan and parsley and enjoy with your choice of dipping sauce.
Notes
The thinner your slices are, the quicker they will cook, so watch them carefully! If your squash is large, you might need more oil and parmesan.
If you don’t have an air fryer, you can oven roast the fries instead. Set the oven to 450 F. and oven roast for 15 – 25 minutes.
RECIPE SOURCE: Sumptuous Spoonfuls – https://www.sumptuousspoonfuls.com/ … © Copyright 2022, Sumptuous Spoonfuls. All images & content are copyright protected. Please do not use my images without prior permission. If you want to publish any of my images, please ask first. If you want to republish this recipe as your own, please re-write the recipe in your own words or link back to this post for the recipe.
Nutrition
- Serving Size: 4 oz. / 116 g squash
- Calories: 115
- Sugar: 3.2 g
- Fat: 8.5 g
- Fiber: 1.1 g
- Protein: 3.4 g
Keywords: Air fryer, Fries, Delicata, Parmesan, Heart healthy, Gluten Free Diabetic, Vegetarian
2 comments
one of the best recipes I have made in a really long time! Thank you!
You’re welcome, Michaela! I’m so glad you enjoyed them. 🙂