Healthy Vegetable Recipes Healthy Squash Recipes Healthy Winter Squash Recipes Healthy Butternut Squash Recipes Panko-Crusted Butternut Squash Fries with Creamy Feta Dipping Sauce 4.7 (3) 3 Reviews These crispy, tender butternut squash fries are paired with a creamy feta cheese dipping sauce, creating the perfect combo of sweet and salty flavors. Optimize time by choosing pre-halved and peeled butternut squash from the prepared produce section if it's available. For a twist, try this method with other winter squash like delicata or acorn squash. By Catherine Jessee Catherine Jessee Catherine Jessee is a test kitchen assistant at the Dotdash Meredith Food Studios. She has tested recipes for brands including Allrecipes, EatingWell, Food & Wine, Real Simple, People and Southern Living. EatingWell's Editorial Guidelines Updated on March 1, 2024 Tested by Craig Ruff Tested by Craig Ruff Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Rate PRINT Share Active Time: 25 mins Total Time: 45 mins Servings: 6 Nutrition Profile: Sesame-Free Nut-Free Soy-Free High-Fiber Vegetarian Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Ingredients 1 large butternut squash (about 1 1/2 pounds), trimmed, peeled, halved and seeded 2 tablespoons cornstarch 2 cups whole-wheat panko breadcrumbs 1 teaspoon onion powder 1/2 teaspoon ground paprika 2 large eggs, lightly beaten Cooking spray 1 cup whole-milk plain strained (Greek-style) yogurt, divided 1/4 cup crumbled feta cheese 1 teaspoon lemon juice 1/2 teaspoon salt, divided 2 tablespoons extra-virgin olive oil 1 tablespoon chopped fresh flat-leaf parsley Pinch of ground pepper Directions Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Position oven racks in top third and lower third; preheat to 425°F. Line 2 large rimmed baking sheets with parchment paper. Cut squash into 1/2-inch-thick strips (about 4 to 5 inches long). Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Place the squash strips in a colander placed over a large bowl; pat dry using paper towels, if needed, to remove excess moisture. Sprinkle evenly with cornstarch; toss to coat, shaking the colander to remove excess cornstarch. Discard excess cornstarch. Combine panko, onion powder and paprika in a shallow medium bowl until combined. Place eggs in a separate shallow medium bowl. Working with 1 squash piece at a time, dip in egg mixture, letting excess drip off. Dredge in panko mixture. Arrange in a single layer on the prepared baking sheets, at least 1/2-inch apart. Coat the fries generously with cooking spray. Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Bake until golden and crispy, 20 to 25 minutes, rotating baking sheets between top and bottom racks and from front to back halfway through. Meanwhile, place 1/4 cup yogurt, feta, lemon juice, and 1/4 teaspoon salt in a food processor; pulse until combined, about 5 pulses (the mixture will be slightly lumpy). Add the remaining 3/4 cup yogurt. With the processor running, gradually pour oil through the chute, processing until very smooth, about 2 minutes, stopping to scrape down the sides of the bowl as needed. Transfer to a shallow bowl; top with parsley and pepper. Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Sprinkle the fries with the remaining 1/4 teaspoon salt. Serve with feta sauce. Equipment Parchment paper Nutrition Information Serving Size: about 1 cup squash & 3 1/2 Tbsp. sauceCalories 236, Fat 10g, Saturated Fat 2g, Cholesterol 39mg, Carbohydrates 30g, Total Sugars 4g, Added Sugars 0g, Protein 10g, Fiber 4g, Sodium 294mg, Potassium 415mg EatingWell.com, February 2024 Rate It Print