Oven-Fried Summer Squash

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Oven-Fried Summer Squash

This dish is super easy and super good!  No standing over a skillet of hot grease either!  So good, it was impossible to refrain from having a second serving!  :)  I had zucchini, yellow and calaba squash in the refrigerator but decided to use the calaba today.   Calaba and zucchini are in the same family of vegetables and very similar in appearance and flavor.  However calaba is usually shorter, lighter-skinned, has less water content, has yellower flesh and is usually much cheaper.  I think it tastes a bit better than the longer, darker-skinned type of zucchini.

This coating works nicely on a variety of sliced vegetables.  I’ve even oven-baked okra, onion rings, and eggplant with it.  It’s very tasty on all of them!  It cooked fully inside in the 20 minutes without pre-boiling the squash.  The pork rinds make it crunchy on the outside and will satisfy your desire for crunchy, fried food.  This dish is Atkins Induction friendly.

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DO NOT USE A SILICONE SHEET to bake this squash or it will not brown properly.  Bake them directly on a non-stick or lightly oiled metal pan. 


16 oz. zucchini, calaba (its cousin) or yellow squash

2 oz. pork rinds, plain, finely crushed

1/3 tsp. my Seafood Spice Blend

6 T. my Homemade Mayonnaise

DIRECTIONS:  Preheat oven to 450º.  Crush rinds and add spice blend on a paper plate or saucer and mix well.  Dip out mayo onto another paper plate or saucer.  Cut stems and bottom tip off squash and cut into ¼” slices lengthwise.  Lay the squash slices on paper towels to blot off all water they bleed. When they are no longer bleeding their water, holding the very tip of each piece with one  hand, with a basting brush in your other hand, baste both sides of the squash slices with a coating of mayo.  Set brush down and  with your now free hand, sprinkle rinds on both sides of the squash and then place on a non-stick sheet pan.  Repeat for each piece.  I’ll tell ya up front, if you just dip these babies down into the rinds (more will stick on) you ARE going to run out of rinds before you’ve coated all the squash.  Been there; done that;  :)   So trust me on this one…….just sprinkle it onto each side, letting the excess fall back into the plate and you should have enough for the entire batch.  Place each coated piece of squash on a lightly oiled metal pan. Pop into a 450º oven for 20 minutes or until nice and brown.  No need to turn during baking as the bottoms get nicely browned where they touch the pan. ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

245.3 calories

21.3 g  fat

4.18 g  carbs, 1.25 g  fiber, 2.93 g  NET CARBS

10.8 g  protein

250 mg. sodium

45% RDA Vitamin B12, 25% B6, 21% E, 27% C, 20% phosphorous, 50% riboflavin, 55% selenium, 18% zinc, 18% copper, 23% iron, 10% magnesium, 13% manganese

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67 comments on “Oven-Fried Summer Squash

  1. Try it with crushed Rice Krispies. My family love crushed Rice Krispies or the generic brand with spices added as a coating on baked food. And it’s lower fat and vegan friendly.

    • I used to use such things for coatings years ago, in my pre-low-carb days. But low carbers don’t use commercial cereals. Not only are they high in carbs, they usually have added sugar, which we also don’t eat.

    • I don’t think that would be so good with this coating on it. And I think the mayo would tend to burn, as it’s high in oil. I have, however, brushed squash with olive oil and grilled, sometimes with spice; sometimes not. THAT is very good done on the grill. This recipe, not so much. :)

  2. I was ready to be excited about making this recipe until I saw the pork rinds in the ingredients list because I’m vegetarian, not concerned about carbs. Any suggestion for a veggie substitute for this ingredient?

    • Yes, a reader did and didn’t have luck getting even enough coverage for the rinds to stick for her. What I recommended she do next time is to slightly thin the commercial mayo in a bowl with a little olive oil so it will cover more evenly with her brush. She did not get back, but do let me know if that works for you. I’d be curious to know. But I’m almost certain it will.

      • I made this tonight with store bought mayo. Saw this comment beforehand so I did add a little olive oil (maybe a teaspoon or so…) to the mayo and it worked well. Delicious! Love this recipe! :)

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