Delicata Squash Fries

The best way to eat this healthy squash? As fries! These delicata squash fries will become a fast favorite, especially with easy buffalo sauce for dipping.

Delicata squash fries

Delicata squash is finally on its way to becoming a household name! It’s Alex and my favorite for fall and winter. It cooks quickly with no need to peel, and has a sweet, buttery taste like a sweet potato. We love cutting it into delicata squash fries and serving it as a side dish with a homemade buffalo sauce! Every time I see it, I can’t help buying this humble squash for friends just so they can have a taste. Because really, we believe it might be one of the keys to getting people hooked on whole foods. Keep reading for our delicata squash fries recipe!

Roasted delicata squash

How to make delicata squash fries

We dream of the day when the menus of everyday restaurants have things like delicata squash fries! And when foods like kale and quinoa are eaten by people other than foodies or hippies (we’re getting there!). When kids love Brussels sprouts and squash and mushrooms and spinach because they taste good. When our country craves whole foods because they’re delicious, rich in nutrients, and make you feel like a million bucks. And that’s what these roasted delicata squash fries can do.

How to make delicata squash fries? Simply roast thin slices of delicata squash. If you don’t know anything about cooking delicata squash, it’s truly easy. Here are the basic steps:

  • Cut the squash in half lengthwise, and then scoop out the seeds with a spoon.
  • Cut it into slices, which will make half-moon shapes.
  • Throw those half moons together with some olive oil and kosher salt.
  • Roast on a baking sheet for 20 to 25 minutes.

That’s it! Instant fries that are so, so tasty and nutritious too. This preparation is so simple and delicious that we hope it might be a gateway for those skeptics who aren’t quite sure about the whole “eating vegetables” thing.

Serve them with sauce!

If you’re into it, our quick Buffalo sauce that takes these roasted delicata squash fries to the next level! It’s a little spicy, but seriously good. Here are the main ingredients in Buffalo sauce:

  • Frank’s hot sauce
  • Melted butter
  • Minced garlic

That’s it! It combines into a spicy, savory sauce for these fries. If you don’t like heat or you’re serving for kids, feel free to use a different sauce! Ketchup, Honey Mustard Sauce, Lemon Tahini Sauce, or Yogurt Dill Sauce would all be perfect.

Delicata squash

Looking for delicata squash recipes?

Outside of these delicata squash fries, here are a few of our favorite recipes with delicata squash:

This delicata squash fries recipe is…

Vegetarian and gluten free. For vegan, plant based and dairy free use Lemon Tahini Sauce.

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How to roast delicata squash

Delicata Squash Fries

1 Star2 Stars3 Stars4 Stars5 Stars (12 votes, average: 4.33 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 to 6 1x


The best way to eat this healthy squash? As fries! These delicata squash fries will become a fast favorite, especially with easy buffalo sauce for dipping.



For the delicata squash fries

  • 4 delicata squash
  • Olive oil
  • 1/2 teaspoon kosher salt
  • Pepper

For the buffalo sauce

  • 2 tablespoons unsalted butter (or vegan butter for vegan)
  • 2 cloves garlic
  • ¼ cup Frank’s hot sauce


  1. Preheat the oven to 450°F.
  2. Wash the squash, cut it in half lengthwise, and scoop out the seeds. Cut each half into 1/2-inch slices.
  3. Place the slices in a bowl and drizzle with olive oil. Add about 1/2 teaspoon kosher salt and plenty of fresh ground pepper. Stir to combine.
  4. Line a baking sheet with parchment paper and place the squash on the sheet in a single layer. Roast for about 20 to 25 minutes until tender and slightly browned.
  5. While the squash roasts, make the buffalo sauce: Melt the butter. Mince the garlic. Stir together butter and garlic with the hot sauce. (Or substitute Lemon Tahini Sauce for a vegan or non-spicy option!)
  6. Serve squash warm from the oven with buffalo sauce.
  • Category: Side Dish
  • Method: Baked
  • Cuisine: American

Keywords: Roasted delicata squash, Cooking delicata squash, Roasted Delicata Squash Fries, Buffalo Sauce, Healthy Side Dish, Healthy Appetizer, Healthy Fries,

Looking for more squash recipes?

This roasted delicata squash fries recipe is a fan favorite for cooking delicata squash! Here are a few more of our favorite squash recipes on A Couple Cooks using different types of squashes:

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.


  • Reply
    Belinda @themoonblushbaker
    November 25, 2013 at 7:11 am

    Happy thanks giving! I hope you have a good one with family and friends!
    these look delicious and so moreish.

  • Reply
    November 25, 2013 at 8:40 am

    Oh my gosh. These are probably two of my favorite foods ever. Roasted squash and buffalo sauce and together! I am so excited about this!!

    Hope you guys have a great Thanksgiving and enjoy a little break! Happy Thanksgiving! :)

  • Reply
    Katrina @ Warm Vanilla Sugar
    November 25, 2013 at 8:43 am

    These are so fun! And definitely look delicious! Yum!

  • Reply
    Arthur in the Garden!
    November 25, 2013 at 1:27 pm


  • Reply
    Linda @ Linda Wagner Nutrition
    November 25, 2013 at 3:00 pm

    This is so pretty!! I wonder if you could sub blended avocado for the butter in the buffalo sauce?

    • Reply
      November 25, 2013 at 4:28 pm

      The hot sauce is probably strong enough to hold it’s own with avocado’s distinct flavor. Let us know if you try it!

  • Reply
    A Buffalo Gal
    December 6, 2013 at 4:56 pm

    Skip the garlic and you have “real” Buffalo sauce!

  • Reply
    December 7, 2013 at 6:59 pm

    Hi how dobyou make the buffalo sauce?

  • Reply
    dishing up the dirt
    December 9, 2013 at 5:35 pm

    what a brilliant way to eat delicata squash! We grow a ton of delicata on our farm and I haven’t ever tried fries let alone buffalo sauce! yum!

  • Reply
    February 17, 2021 at 2:40 pm

    I tried this recipe and burned my squash at 10 minutes…and the parchment paper. Isn’t 450 high for using parchment paper?!

    • Reply
      Alex Overhiser
      February 18, 2021 at 11:06 am

      I’m so sorry about this! We don’t have any issues at 450F

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