Low Carb Kabocha Squash Fries

Low Carb Kabocha Squash Fries are a great alternative to regular fries which have a high glycemic index and are high in carbs.

The Kabocha squash is an Asian variety of the winter squash and a member of the species Cucurbita Maxima. Kabocha generally have a rough knobbly exterior that can be deep green or orange in color with a rich yellow-orange center. The flavor is strong but also sweet and the flesh is dense. In addition, a kabocha squash contains almost half the amount of carbs found in a butternut squash!

An average squash weighs 2-3 pounds though some can be larger. Kabocha is an excellent addition to side dishes, soups, pies, or stir frys. It is rich in beta carotene along with potassium, iron, and vitamin C.

A squash that has just been harvested is still growing and will continue to ripen and sweeten as the sugar and carbohydrate content increases. It will be fully ripe 45 days after it is harvested. A mature squash will have a nice hard shell and will make a hollow sound like a pumpkin when you thump it. Kabocha squash is available all year round however it is best in late summer and early fall.

Fun Fact: In some cultures the kabocha squash is considered an aphrodisiac

French fries are tasty however they are often filled with harmful inflammatory oils, trans fats, and a lot of carbs! Kabocha fries are a healthy alternative with a flavor similar to the russet potato but more rich. The peel is edible and becomes soft when cooked so you can leave it on if you want a little extra fiber. Fries can be eaten plain or dipped in mustard, full fat yogurt, sour cream, or guacamole!

Kabocha Squash Fries

Yield: 4 servings


  • 1 kabocha squash, sliced down the center, seeded, and cut into crescent moon shapes
  • 3-4 tablespoons coconut oil
  • 1 TBS sea salt
  • ½ tsp cayenne (optional)


  1. Preheat: Preheat oven to 375, and prepare a baking sheet lined with aluminum foil.
  2. In a large bowl mix the kabocha slices with coconut oil and salt until everything is coated.
  3. Place all the ingredients on a baking sheet and cook for 15 mintues, turn the fries over, and cook for another 15 minutes until fries are brown and crisp on the outside.
  4. Pull fries out of the oven and allow to cool. Additional salt can be added at this point. Fries are usually best if eaten right away, however they can be stored in the refrigerator for up to a week.

Description: Low Carb Kabocha Squash Fries

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