Panko-Crusted Butternut Squash Fries with Creamy Feta Dipping Sauce


Active Time: 25 mins

Total Time: 45 mins

Servings: 6

Nutrition Profile: Sesame-Free, Nut-Free, Soy-Free, High-Fiber, Vegetarian


- 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


1. Preheat the oven to 425°F and position the racks in the top third and lower third. Line 2 large baking sheets with parchment paper.

2. Cut the butternut squash into 1/2-inch-thick strips, about 4 to 5 inches long.

3. Place the squash strips in a colander over a bowl and pat dry with paper towels to remove excess moisture. Sprinkle with cornstarch and toss to coat. Shake the colander to remove excess cornstarch and discard any extra.

4. In a medium shallow bowl, combine the panko, onion powder, and paprika. In a separate medium shallow bowl, beat the eggs.

5. Dip each squash strip in the egg mixture, letting excess drip off, then dredge in the panko mixture.


Arrange the coated strips in a single layer on the prepared baking sheets, ensuring they are at least 1/2 inch apart. Generously coat the fries with cooking spray.

6. Bake for 20 to 25 minutes, or until the fries are golden and crispy. Rotate the baking sheets between the top and bottom racks and from front to back halfway through baking.

7. While the fries are baking, make the feta sauce. In a food processor, combine 1/4 cup yogurt, crumbled feta, lemon juice, and 1/4 teaspoon salt. Pulse until combined and slightly lumpy. Add the remaining 3/4 cup yogurt. Gradually pour the olive oil through the chute while the processor is running, processing until the mixture is very smooth.


Scrape down the sides of the bowl as needed. Transfer the sauce to a shallow bowl and top with parsley and ground pepper.

8. Sprinkle the fries with the remaining 1/4 teaspoon salt. Serve with the feta sauce.

Equipment: Parchment paper

Nutrition Information:

Serving Size: about 1 cup squash & 3 1/2 Tbsp. sauce

Calories: 236

Fat: 10g

Saturated Fat: 2g

Cholesterol: 39mg

Carbohydrates: 30g

Total Sugars: 4g

Added Sugars: 0g

Protein: 10g

Fiber: 4g

Sodium: 294mg

Potassium: 415mg