How to Bake Spaghetti Squash French Fries

by M.T. Wroblewski

Use the starchy flesh of spaghetti squash to make mock french fries.

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If you assume that any dish with the word “fries” in its name must be good, you’re making a good assumption about spaghetti squash fries. Spaghetti squash has a notoriously hard, tough rind, but it belies the surprising tenderness you will find underneath. The gourd has a slightly nutty flavor, and when you cut it up like french fries and pop it in the oven, you may enjoy the richer taste more than potato fries.

Preheat your oven to 400 degrees Fahrenheit. Place the rinsed squash on a heavy towel rather than a cutting board so that it doesn’t slip. Peel the skin with a potato peeler.

Cut the squash in half horizontally, then again vertically. Scoop out and the seeds and the stringy flesh with a melon baller, saving the latter for another dish. Cut the squash into pieces resembling french fries.

Spread some olive oil on a baking sheet or oven-safe skillet. Arrange the fries in a single layer. Toss them until they are coated with the oil, then drizzle a little more olive on top.

Season the spaghetti squash fries just as you would potato fries. Sprinkle them with salt and pepper, or try seasoning salt and some oregano.

Bake the fries for about 25 minutes, turning them once, until they’re just turning brown and crispy on the outside. Sprinkle them immediately with some Parmesan cheese, if you like, or some feta cheese crumbles.


  • Keep uncut spaghetti squash in a cool, dark place for as long as one month. Store cut spaghetti squash in the refrigerator for up to two days.

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About the Author

If you can't see the world, then you may as well try to meet (or at least talk to) everyone in it. So goes the hopeful thinking of many journalists, including Mary Wroblewski. This is why you'll see her work in a wide variety of publications, especially those in the business, education, health care and nutrition genres. Mary came of age as a reporter and editor in some of Chicago's scrappiest newsrooms but softened up long enough to write nine children's books as well as one nonfiction tome.