Baked Garlic-Lemon Summer Squash Curly Fries


Curly fries get a makeover by using summer squash in place of potatoes. Summer squash "noodles" are tossed in a panko mixture spiked with lemon, garlic powder and Parmesan cheese and baked until crispy. If you can't find summer squash noodles, make your own using a spiralizer or vegetable peeler.

Prep Time:
30 mins
Additional Time:
15 mins
Total Time:
45 mins
6 servings
Nutrition Profile:


  • Cooking spray

  • 3 tablespoons cornstarch

  • 2 large egg whites, lightly beaten

  • 1 ¼ cups panko

  • cup grated Parmesan cheese

  • 1 tablespoon lemon zest

  • 1 teaspoon garlic powder

  • ¼ teaspoon ground pepper

  • 12 ounces summer squash noodles (see Tip)

  • ¼ teaspoon salt


  1. Preheat oven to 425 degrees F. Line 2 large rimmed baking sheets with parchment paper; coat with cooking spray.

  2. Place cornstarch in a shallow dish. Place egg whites in another shallow dish. Stir together panko, Parmesan, lemon zest, garlic powder and pepper in a third shallow dish.

  3. Cut squash noodles into 4- or 5-inch-long pieces. Working in batches, dredge the noodles in the cornstarch; shake off excess. Dredge in the egg whites; shake off excess. Dredge in the panko mixture; shake off excess. Arrange the noodles in one layer on the prepared baking sheets. Coat with cooking spray.

  4. Bake, rotating the pans halfway through, until golden and crispy, 12 to 15 minutes. Sprinkle with salt and serve immediately.

    squash fries


Equipment: Parchment paper

Tip: Look for summer squash (or zucchini) noodles in the prepared vegetable section of well-stocked grocery stores or make your own using a vegetable spiralizer. If you don't have a spiralizer, use a vegetable peeler to make long thin strips of the squash, stopping when you reach the seedy center.

Nutrition Facts (per serving)

110 Calories
1g Fat
19g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 110
% Daily Value *
Total Carbohydrate 19g 7%
Dietary Fiber 1g 5%
Total Sugars 2g
Protein 5g 10%
Total Fat 1g 2%
Saturated Fat 1g 4%
Cholesterol 4mg 1%
Vitamin A 158IU 3%
Vitamin C 11mg 12%
Folate 18mcg 4%
Sodium 224mg 10%
Calcium 50mg 4%
Iron 0mg 2%
Magnesium 13mg 3%
Potassium 184mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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