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Healthy Delicata Squash Fries (Paleo, Vegan)

These healthy delicata squash fries are perfectly crisp, easy to make, and are the perfect side! Plus, they are paleo, vegan and only require 3 ingredients.

delicata squash fries

If you haven’t tried delicata squash I would highly recommend it!. It is slightly sweet, similar to sweet potoato, and is a great lower carb option. Read more on the benefits below.

Benefits of Delicata Squash


Delicata squash is loaded with fiber, especially the skin! I recommend leaving it on. Fiber is important in our diet because it helps feeds good gut bacteria, keeps you regular and keeps blood sugar levels stable.


Delicata squash has iron which is great for supporting the production of red blood cells and in supporting energy levels. It is iron that helps deliver oxygen to our tissues.


Loaded with vitamin A, delicata squash is great for supporting our eyes. A lack of vitamin A can result in a lack of pigments and dryness within our eyes and can also influence our immune system as a whole


Delicata squash is rich in vitamin C, which plays a crucial role in ou bodies. Not only does it support collagen production in our skin and joints but it also supports our immune system. In addition, during stressful times our bodies utilize more vitamin C, increasing our need for it.

To make the delicata squash fries, start off by slicing it lengthwise and scoop out the seeds. Next, slice the squash into rings, about 1/2 an inch thick. In order to get crispy delicata squash fries it is important not to slice them too thick!

delicata squash fries

Next, line a baking sheet with parchment paper and spray with avocado oil. Lie your delicata squash rings on the baking sheet, being careful not to overlap any. The fries will not get crisp if they are lying on top of each other. Spray the tops with some more avocado oil and sprinkle on some himalayan salt. Bake for 20 minutes at 400F, flip, and bake another 15 minutes. Enjoy!

delicata squash fries

Healthy Delicata Squash Fries (Paleo, Vegan)


  1. 1 delicata squash, medium sized

  2. avocado oil spray

  3. himalayan salt


Preheat your oven to 400F.

Slice your delicata squash lengthwise and scoop out all the seeds.

Slice your squash into rings, about 1/2 an inch thick max.

Line a baking sheet with parchment paper.

Spray the parchement paper with avocado oil and lay down your half moon rings in a single layer, keeping space between each.

Spray the tops of the half moons with another layer of avocado oil and sprinkle with himalayan salt.

Bake for 20 minutes, flip, and bake another 15 minutes.


If you make these be sure to tag me so I can share!


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