Spaghetti Squash Fries

4.70 from 20 votes
1 hour 50 minutes
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Looking for kid-friendly spaghetti squash recipes?  Spaghetti Squash Fries are the perfect snack or side dish for kids of all ages!  A cooking project you can do with your kids, Spaghetti Squash Fries are simply delicious–and addictive!

Photo of Spaghetti Squash Fries on white paper with marinara sauce.

Hey, all!  I have a fun recipe the kids and adults in your household are going to LOVE!  Spaghetti Squash Fries!

If you’re struggling to get your kids to eat REAL food and get something healthful into them, they’re going to love Spaghetti Squash Fries!  Made with a fun vegetable–Spaghetti Squash Fries are simply delicious–and addictive!

Close-up photo of a messy pile of Spaghetti Squash Fries sprinkled with Parmesan cheese.

There are several steps involved, but this recipe for Spaghetti Squash Fries makes a bunch!  They reheat great–getting even crispier when reheated!

Ingredients:

  • A large spaghetti squash
  • Salt and black pepper
  • Olive oil
  • Panko (Japanese breadcrumbs)
  • Parmesan cheese
  • Eggs
  • A packet of ranch dressing mix
  • Garlic powder
  • Onion powder

How to make Spaghetti Squash Fries:

  • Cut a large spaghetti squash in half.
  • Drizzle with olive oil and season with salt and black pepper.
  • Roast at 375 degrees until tender.
  • Let cool.

Photo of two cooked spaghetti squash halves on baking sheet.

  • Shred the spaghetti squash into a large bowl.  (TIP:  Let your kids do the shredding when the spaghetti squash has cooled.  Research shows that when kids help in the kitchen, they’re much more willing to eat what they helped to create!)

Photo of cooked spaghetti squash on baking sheet being shredded with a fork.

  • You should end up with 5-6 cups of pulp from a large squash.

Photo of cooked spaghetti squash in glass bowl.

  • Add 3 cups panko breadcrumbs, 3 cups freshly grated Parmesan cheese and three eggs along with garlic powder, onion powder and a package of ranch salad dressing mix.

Photo of ingredients for Spaghetti Squash Fries in glass bowl.

  • Stir well to combine.

Photo of Spaghetti Squash Fries ingredients combined in glass bowl.

  • Working with a cup at a time, flatten the mixture into a rectangle and cut into fries!

Photo showing steps to form Spaghetti Squash Fries.

  • Place on a parchment paper-lined baking sheet.  At this point, you can store in the refrigerator up to 24 hours until ready to bake.  No need to cover; the dry air in the refrigerator actually does these Spaghetti Squash Fries some good.

Photo of formed Spaghetti Squash fries on parchment paper on baking sheet ready for baking.

  • Bake at 375 degrees for 30 to 40 minutes, turning once.

Photo of baked Spaghetti Squash Fries on parchment paper on baking sheet.

  • They’re ready to serve with marinara sauce or ketchup!

Photo of a pile of Spaghetti Squash Fries next to bowl of marinara sauce.

Your family will love these!  Be sure to get the kids involved in making them, too!  This is one of the best kid-friendly spaghetti squash recipes!

Here are more tips for getting kids involved in the kitchen from Food Wine Sunshine.

Photo of Spaghetti Squash Fries on white paper with marinara sauce.

Be sure to try some of my other spaghetti squash recipes!

Logo for From A Chef's Kitchen with gray oval border and green knife.
Spaghetti Squash Fries - Close-up overhead shot of spaghetti squash fries on white paper with marinara sauce

Spaghetti Squash Fries

4.70 from 20 votes

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By: Carol | From A Chef's Kitchen
Spaghetti Squash Fries are the perfect snack or side dish for kids of all ages!
Prep Time 30 minutes
Cook Time 40 minutes
Additional Time 40 minutes
Total Time 1 hour 50 minutes
Course Appetizers and Snacks
Cuisine Italian
Servings 5 Dozen
Calories 501 kcal

Ingredients
  

  • 1 large spaghetti squash - halved
  • salt and freshly ground black pepper - plus more when creating fries
  • Olive oil
  • 3 cups panko
  • 3 cups freshly grated Parmesan cheese - plus more for serving
  • 3 large eggs
  • 1 package ranch salad dressing
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder

Instructions
 

  • Preheat oven to 375 degrees. Brush spaghetti squash halves with olive oil and season with salt and black pepper.
  • Place cut-side down on a nonstick baking sheet (alternately, line with nonstick aluminum foil or parchment paper).
  • Roast for 30-40 minutes or until tender and a knife can be easily inserted into the squash. Let cool.
  • Shred the pulp into a large bowl.
  • Add panko, Parmesan cheese, eggs, ranch salad dressing, garlic powder, onion powder and 2 teaspoons salt and 1 teaspoon freshly ground black pepper. Mix well.
  • Working with 1 cup at a time, press the mixture into a rectangle to approximately 1/2-inch thickness.
  • Cut into "fries."
  • Place on a parchment-paper lined baking sheet. (At this point, you can refrigerate uncovered up to 24 hours to bake later.)
  • Bake fries at 375 degrees for 30-40 minutes, turning once.
  • Serve with ketchup or marinara sauce.

Notes

A large squash should yield 5-6 cups of pulp which is the right amount for this recipe.
REHEATING INSTRUCTIONS:  Reheat in the oven at 350 degrees.

Nutrition

Serving: 10Fries | Calories: 501kcal | Carbohydrates: 44g | Protein: 32g | Fat: 23g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 153mg | Sodium: 1326mg | Potassium: 410mg | Fiber: 5g | Sugar: 8g | Vitamin A: 863IU | Vitamin C: 4mg | Calcium: 845mg | Iron: 4mg

These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.

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23 Comments

  1. Looks yummy! I don’t have Panko on hand. Curious if you have tried this with a flour? Bonus if it is gluten free 🙂

    1. Hi, Kim, Thanks so much for your great question! I have not done these with flour, but almond meal would probably work well. Do you have any Rice Krispies in the house? Put those into a food processor and voila! Gluten-free “panko!” Another option would be gluten-free plain cornflakes or rice cakes. If I think of anything else, I’ll chime back in. Thanks again, hope one of these work for you!

  2. I wouldn’t put ketchup up on the fries. There is way too much sugar in it. But I will give it a try when I get a chance. It is a great idea.

    1. Hi, Gina, Thanks so much! That’s actually marinara sauce in the photos, but you can get low or no-sugar ketchup if you like. Thanks again and hope you enjoy!

  3. 5 stars
    I’ve made these once and they were amazing; the whole family loved them! I plan on making them again but due to space, I’m unable to make a full batch. How would you suggest spitting this recipe in half considering it calls for 3 eggs? Thanks in advance!

    1. Hi, Monica, Thanks so much for your question and so happy you and your family love them! When I need to “split” an egg, I put it into a bowl and beat it, then just use half. You could probably also just use the white. Thanks again so much!!

  4. 5 stars
    These were delicious, however, I went on my own track and added some leftover broccoli (freshly cooked, not frozen) and just added to the squash before everything else! Perfect and pretty. Didn’t change anything else!

  5. These look so good! We are 2 person household. Is there a way to freeze these either cooked or partially cooked to store in the freezer? I’m hoping so!

    1. Hi, Patty, Thanks so much for your question. I haven’t frozen these because they never last but I think they’ll work fine. I would bake them then let them cool and then freeze on a parchment paper-lined baking sheet until solid. Pop them into a freezer bag or other airtight container and that way you can just take what you need out of the freezer for each meal. I would also not recommend thawing them–just place in the oven or toaster oven and heat through. Thanks again and hope you enjoy!!

  6. These were absolutely delicious! Mine didn’t look as pretty as the pictures and they were a bit laborious, but my kids gobbled them down (2 out of 3, anyway), and I found myself sneaking more than my fair share! My husband and mom loved them, too. We dipped them in marinara — YUM. These are craving-worthy and a great alternative to high-calorie mozzarella sticks. Thanks for the recipe!

    1. Hi, Megan, Thanks so very much and glad everyone enjoyed! I have found the first time I make anything, it takes longer but after doing it once, it seems to go faster. Thanks again!

  7. These were yummy! Perfect for my 20 month old who is on a veggie strike. We can keep working on the obvious veggies while he’s consuming these non-obvious ones. 😉 Also, Mom & Dad enjoyed the leftovers – unusual for “toddler food.”

    A few notes: I used leftover spaghetti squash after we ate most of it as “spaghetti.” Since I didn’t have much, I made only 1/6 of this recipe. I used 1 cup squash, 1/2 cup bread crumbs and Parmesan, 1 egg (since those are hard to split), 1/4 tsp garlic and onion powders, and 1/2 tsp Italian seasoning (since I had no ranch.) Made the perfect amount for 2 adults and a toddler. I found that the perfect timing was to flip after 15 min and then only do another 10 min, so check on yours before 40 min if it’s the first time you make these!

    1. Hi, Joy, Thanks so very much! Oh, that does my heart good that your toddler enjoyed them so much! Love that you enjoyed them, too! Thanks again!

  8. These look so good and wonderful to do with the kiddos! What about putting these in the air fryer??!? What would you recommend?

    1. Hi, Melissa, Thanks so much for your great question! Honestly, I have two appliances with air fryer settings and I have YET to try air frying! (Gulp!) I need to get on that! I don’t see why it wouldn’t work. Just try it with one or two and see how it goes. If you try it, please check back and let me know how it went. Thanks and hope you enjoy!

  9. What a fantastic idea! I’ve never thought of making fries this way! They look so tasty I can’t wait to try them!