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Delicata Squash Fries (Zero WW Points)

Delicata squash fries are one of my absolute favorite zero point/lower calorie finds! It has a amazing consistency that mimics fries, and gives a touch of a sweet taste like sweet potatoes. You will love adding these to your rotation!

Finding delicata fries in 2019 was LIFE CHANGING. Okay, maybe that’s a bit dramatic, but seriously they are SO good, and I had never heard of them until someone else posted them on Instagram and I was intrigued. The were super hard to find back then, I was lucky to get them at Trader Joe’s or some local farms, but now they are definitely more accessible because they had a much deserved glow up.

It is hard to describe the taste without trying them for yourself, but I kind of feel like if sweet potato and corn had a baby, it would be similar to this squash.

It’s also super easy to make!

What is a delicata squash?

There was a point I had never heard of a delicata, so if you’re like how I was a few years ago, you may be in the same boat. The picture above is what you’re looking for. One time I showed up to my sisters and she was using this as a fall decoration outside and I told her she was wasting a perfectly good squash and took it from her lol.

Avoid wrinkled skin and soft spots when picking a squash, but besides that you pretty much can’t go wrong! They should be firm and more yellow in color with greenish stripes. They last quite a while. I’ve heard up to 3 months in a cool, dark place (not refrigerated).

How to cook these delicata squash fries

It’s super easy to make these zero WW point delicata squash fries. My preferred method is the air fryer (as it is with most things) but you can also roast in the oven if you do not have an air fryer!

First, we need to cut the squash. I have no problem doing this with just a chefs knife and have never microwaved it first. They are much smaller than a spaghetti squash which makes it easier in my opinion. I start my cutting both of the ends off. Once the ends are off, stand it straight and cut in half. The inside is similar to other squash, so we just have to scoop out all of the insides and seeds.

Once that’s done, flip the squash over and start cutting into 1/2 inch pieces, they will look like little half moons. Once they’re all cut up, it’s time to spray and season them. I just toss it with olive oil spray and add garlic powder and Flavor God Everything seasoning, but feel free to get creative and use anything you have on hand/like.

I personally prefer these in the air fryer, so once they are seasoned I place them in an air fryer that has been pre-heated to 375 degrees and cook 14 minutes, flipping halfway through.

You can definitely roast them in the oven. You want the oven to be high in heat if you are. I would suggest roasting at 450-500 degrees for about 25 minutes total, flipping halfway through.

*You CAN eat the skin, and most people do! It is not necessary to peel unless preferred!

How to store delicata squash:

If you cook the whole thing and want to store the leftovers, I would store them in an air tight container for about 3-4 days in the fridge. You can also freeze these! If freezing, let them cool completely and the best way would be laying them flat and not on top of each other, in a vacuum sealed bag. Do not freeze these whole!

Miscellaneous

This squash is ZERO points on Weight Watchers, lower calorie, and packed with nutrient like Vitamin A and high in fiber. They are lower carb, and gluten free which is a great option for so many!

Hope you enjoy!

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5 from 1 vote

DELICATA SQUASH FRIES

Delicata squash fries are one of my absolute favorite zero point/lower calorie finds! It has a amazing consistency that mimics fries, and gives a touch of a sweet taste like sweet potatoes. You will love adding these to your rotation!
WW Points*0
Calories80
Course: Appetizer, Main Course, Side Dish, Snack
Cuisine: American
Keyword: delicata squash, delicata fries, zero point delicata,
Servings: 1

Equipment

  • 1 Air Fryer or oven

Ingredients

  • 1 delicata squash (The sizes will vary. Pick one more yellow in collor with green stripes, and make sure it is firm.)
  • spray of cooking spray
  • Seasoning of choice (I used garlic powder and Flavor God everything seasoning.)

Instructions

  • On a cutting board, cut the ends of the delicata squash off.
  • Stand the squash upright and cut in half
  • Scoop all of the insides and seeds out, and wash and dry.
  • Flip the squash over skin side up. Start cutting into 1/4-1/2 inch half moon shapes.
  • Give a spritz of cooking spray, season with seasoning of choice (I used Garlic powder and Everything seasoning by Flavor God)
  • If Air Frying, place into the air fryer that has been pre-heated to 375 degrees and cook for 14 minutes, flipping about half way through. This is the preffered method!
  • If you want to make them in the oven, place on parchment paper, and cook in a 450/500 degree oven about 25 minutes, flipping halfway through

Notes

*Calories will vary on size of squash, this information is based on one cup cooked. I do not count calories.
*ZERO WW Points as of publishing date 10/5/23
*You CAN eat the skin, I do! You can also peel if preferred. 
*Store leftovers in air tight container 3-4 days in the fridhge. If freezing, let cook and freeze laying flat.

Nutrition

WW Points*: 0pts | Serving: 1g | Calories: 80kcal | Carbohydrates: 21g | Protein: 1.8g | Fat: 0g | Saturated Fat: 0g | Fiber: 6.6g | Sugar: 4g

Important WW Notes

*Always double check your points if swapping out any ingredients. WW Points are accurate as of recipe publish date.

Did you make this recipe?Rate below and tag @ashleytrackspoints on Instagram!

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One Comment

  1. 5 stars
    So happy to find this on your new website. I was searching it up after having seen it on Instagram weeks ago.

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