Oven Fried Acorn Squash

Crispy, golden, and utterly irresistible, this Oven Fried Acorn Squash is a delightful way to transform a seasonal favorite into a crave-worthy dish. Featuring tender wedges of acorn squash coated in a crunchy layer of panko breadcrumbs, savory Parmesan cheese, and aromatic spices like garlic powder, paprika, and thyme, this oven-baked recipe delivers all the satisfaction of fried goodness without the excess oil. With a quick prep time of just 15 minutes, these baked wedges are perfect as a healthier appetizer, side dish, or snack. The combination of creamy squash and crispy coating will have everyone reaching for seconds. Bonus: It's an easy, crowd-pleasing addition to any meal, ready in just 30 minutes. Whether you're indulging in fall flavors or looking for a fresh take on roasted vegetables, this recipe is sure to win a spot on your table!

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 whole acorn squash
• 2 tablespoons olive oil
• 1 cup panko breadcrumbs
• 0.5 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 0.5 teaspoon paprika
• 0.5 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 whole large egg
• 1 tablespoon milk
• 1 as needed cooking spray

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper or lightly grease it with cooking spray.

Step 2

Cut the acorn squash in half and scoop out the seeds. Slice each half into 1/2-inch thick wedges.

Step 3

In a shallow bowl, whisk together the egg and milk until well combined.

Step 4

In a separate shallow bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, dried thyme, salt, and black pepper.

Step 5

Dip each acorn squash wedge into the egg mixture, allowing any excess to drip off, then coat it in the breadcrumb mixture, pressing gently to adhere the coating to the squash.

Step 6

Place the coated wedges onto the prepared baking sheet, making sure they are evenly spaced and not touching.

Step 7

Drizzle the olive oil lightly over the wedges or spray them with cooking spray to help them crisp up in the oven.

Step 8

Bake in the preheated oven for 25–30 minutes, flipping the wedges halfway through, until they are golden brown and fork-tender.

Step 9

Remove from the oven and let cool for a few minutes. Serve warm as a side dish or snack.

Nutrition Facts

Serving size	1915.2 grams (1915.2g)

Amount per serving	% Daily Value*
Calories	1673

Total Fat 49.00g	63%
Saturated Fat 14.50g	73%
Polyunsaturated Fat 2.70g
Cholesterol 227mg	76%
Sodium 2347mg	102%
Total Carbohydrate 296.30g	108%
Dietary Fiber 78.50g	280%
Total Sugars 4.80g
Protein 50.00g	100%

Vitamin D 48IU	238%
Calcium 1275mg	98%
Iron 14mg	78%
Potassium 7691mg	164%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.1%

Protein: 11.0%

Carbs: 64.9%