Crispy Spiced Squash Fries with Parmesan
Enjoy these delightful crispy spiced squash fries, made with fresh zucchini and yellow squash, baked to perfection and finished with a sprinkle of parmesan cheese. This versatile recipe allows you to swap in a small Japanese eggplant for added flavor and texture. Paired with a tangy onion dipping sauce, these fries make a perfect snack or side dish that the whole family will love. Healthy, delicious, and easy to prepare, they're a great way to incorporate more vegetables into your diet while enjoying a satisfying crunch.
3
Servings
90
Calories
8
Ingredients
Ingredients
Zucchini
2 (small, sliced into strips)
Yellow Squash
1 (small, sliced into strips)
Parmesan Cheese
3 (tablespoons, grated)
Paprika
1.5 (teaspoons)
Garlic Powder
1.5 (teaspoons)
Black Pepper
0.75 (teaspoon)
Salt
0.75 (teaspoon)
Olive Oil
2 (tablespoons)
Instructions
1
Preheat your oven to 450°F (230°C).
2
Lightly spray a large baking sheet with non-stick cooking spray to prevent sticking.
3
Prepare the squash: cut the zucchini and yellow squash in half lengthwise, then slice each half into quarters. Finally, slice the quarters into long strips, approximately 1/4 inch thick.
4
In a large mixing bowl, combine the parmesan cheese, paprika, garlic powder, black pepper, and salt to create your seasoning mix.
5
Add the sliced squash pieces to the bowl and toss gently until well coated with the seasoning blend.
6
Drizzle the olive oil over the seasoned squash, then toss again until all pieces are evenly coated with oil.
7
Arrange the squash fries in a single layer on the prepared baking sheet, ensuring they are not overcrowded to allow for even baking.
8
Bake in the preheated oven for 10 minutes. After 10 minutes, carefully turn the fries over and continue to bake for an additional 5 to 10 minutes, or until they are golden brown and tender.
9
Remove from the oven and let cool slightly before serving. Enjoy with your favorite onion dipping sauce!
Nutrition Information
5
Fat
8.7
Carbs
3.3
Protein
2
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Spiced Squash Fries?
They are a healthy alternative to traditional fries made from zucchini and yellow squash, seasoned with parmesan and spices, then baked until crispy.
What temperature should the oven be set to?
The oven should be preheated to 450°F (230°C) for the best results.
How long do these squash fries take to bake?
They bake for a total of 15 to 20 minutes, flipping them halfway through.
Are these squash fries gluten-free?
Yes, based on the ingredients provided, these fries are naturally gluten-free.
How many calories are in one serving?
Each serving contains approximately 90 calories.
What is the recommended dipping sauce?
A tangy onion dipping sauce is recommended to pair with these fries.
Can I substitute the squash with something else?
Yes, you can swap in a small Japanese eggplant for added flavor and texture.
What ingredients are used in the seasoning mix?
The seasoning includes parmesan cheese, paprika, garlic powder, black pepper, and salt.
How should the squash be sliced?
Cut the squash into halves lengthwise, then quarters, and finally into strips about 1/4 inch thick.
How many servings does this recipe provide?
This recipe makes 3 servings.
Is olive oil necessary for this recipe?
Yes, 2 tablespoons of olive oil help the seasoning stick and ensure the fries get crispy.
Do I need to flip the fries during baking?
Yes, you should carefully turn the fries over after the first 10 minutes of baking.
How much protein is in a serving?
There are 3.3 grams of protein per serving.
What are the total carbohydrates per serving?
There are 8.7 grams of carbohydrates per serving.
How much fat is in this recipe?
Each serving contains 5 grams of fat.
How much fiber is in these squash fries?
Each serving provides 2 grams of fiber.
Should I grease the baking sheet?
Yes, lightly spray the baking sheet with non-stick cooking spray to prevent the fries from sticking.
Can I use different types of squash?
The recipe specifically calls for zucchini and yellow squash, but other firm summer squashes could work.
Is this recipe suitable for children?
Yes, it is a family-friendly way to incorporate more vegetables into a diet.
How do I ensure the fries aren't soggy?
Make sure to arrange them in a single layer without overcrowding the baking sheet.
What type of parmesan cheese should I use?
The recipe calls for 3 tablespoons of grated parmesan cheese.
How much garlic powder is used?
The recipe requires 1.5 teaspoons of garlic powder.
Can I make these ahead of time?
They are best served fresh and slightly cooled to maintain their crispiness.
What tags describe this recipe?
Tags include vegetable, healthy snack, baked, crispy, zucchini, yellow squash, parmesan, side dish, and gluten-free.
How much paprika is in the seasoning?
The recipe uses 1.5 teaspoons of paprika.
What is the total number of ingredients?
There are 8 main ingredients required for this recipe.
Does this recipe contain sugar?
The nutritional information indicates that there is no sugar content.
How much salt and pepper should I add?
Use 0.75 teaspoon each of black pepper and salt.
What size squash should I buy?
The recipe recommends using two small zucchinis and one small yellow squash.
Are these fries baked or fried?
These fries are oven-baked at a high temperature to achieve a crispy texture without deep frying.