Patty Pan Squash: Fiber Facts

Patty pan squash is a variety of summer squash that is low in calories and delivers a good dose of vitamin A, vitamin C, and fibre. It is also known as pattypan squash, scallop squash, cymling squash, custard squash, custard marrow, scalloped squash, scallopini, button squash, or tulip squash. It comes in a variety of colours, including yellow, light green, dark green, orange, white, and multicoloured. It can be harvested when small, or as large as a softball. Patty pan squash tastes similar to zucchini, but with a slightly sweeter flavour. It can be cooked in a variety of ways, including sautéing, roasting, grilling, steaming, and air frying.

Patty pan squash nutrition

Patty pan squash is a variety of summer squash (Cucurbita pepo) and is related to zucchini and yellow summer squash. It is typically low in calories (approximately 23 per cup) and provides a good source of vitamin A, vitamin C, and fibre.

Patty pan squash can be found in a variety of colours, including yellow, light green, dark green, orange, white, and multicoloured. They can be harvested when they are as small as a ping pong ball or as large as a softball, but it is recommended to opt for smaller squash, around 2-4 inches in diameter, for the best flavour and texture.

Patty pan squash has edible skin and seeds, and its flavour is often likened to zucchini, although it is said to be a bit sweeter and drier. It is a versatile ingredient that can be grilled, fried, roasted, or stuffed and then baked.

When preparing patty pan squash, start by cutting off the stem and bottom ends. For larger squash, you may need to quarter or wedge the squash. From there, you can slice, dice, or cut the squash into chunks or "steaks".

Patty pan squash can be cooked in a variety of ways, including:

• Sautéing: Heat olive oil in a skillet over medium-high heat and cook the squash until golden brown, approximately 3-5 minutes per side.
• Roasting: Toss the squash with olive oil, salt, and pepper, and roast on a baking sheet at 450°F for 15-20 minutes, or until tender and golden brown.
• Grilling: Toss the squash with olive oil, salt, and pepper, and grill over medium heat for about 10 minutes, turning once or as needed, until grill marks form and the squash is tender.
• Air frying: Toss the squash with olive oil, salt, and pepper, and air fry at 400°F for 10-12 minutes, or until golden brown.
• Microwaving: Place the squash in a microwave-safe dish with 1-2 tablespoons of water, cover with plastic wrap, and microwave on full power for about 5 minutes, or until tender.

Patty pan squash is a non-starchy vegetable and is a good option for those with diabetes or IBS. It is low in calories and carbohydrates and provides a good source of protein and fibre.

How to cook patty pan squash

Patty pan squash is a versatile summer veggie with a flying saucer shape and edible skin and seeds. It tastes similar to zucchini, but with a slightly sweeter flavour.

• Sautéed: This is the fastest method, but it requires more hands-on effort. First, heat some olive oil in a skillet over medium-high heat. Next, add the squash, cut-side down, in a single layer. Season with salt and pepper, then sear for 3-5 minutes per side, until golden.
• Oven-roasted: This is the easiest method, but the squash will only brown on one side. Preheat your oven to 450°F (232°C). Toss the squash with olive oil, salt, pepper, and any desired seasonings in a large bowl. Place the squash on a baking sheet, cut-side down, in a single layer. Roast for 15-20 minutes, or until tender and golden brown.
• Grilled: This method is fast and easy, but it requires a grill or grill pan. Preheat your grill or grill pan to medium-high heat. Toss the squash with olive oil, salt, pepper, and any desired seasonings. Place the squash on the grill or grill pan, cut-side down, in a single layer. Grill for 3-4 minutes per side, or until grill marks form and the squash is tender.
• Air-fried: This method browns the squash evenly, but it requires an air fryer. Preheat your air fryer to 400°F (204°C). Toss the squash with olive oil, salt, pepper, and any desired seasonings. Place the squash in the air fryer basket, cut-side down, in a single layer. Air fry for 10-12 minutes, or until crispy and golden.

How to cut patty pan squash

To cut a patty pan squash, start by washing the vegetable. Then, use a sharp chef's knife to slice off the stem and the bottom nub. You can then halve the squash, or cut it into wedges, slices, or bite-sized dice, depending on your desired cooking method. Larger patty pan squash (over 4 inches in diameter) should be cut into quarters or wedges, while smaller squash can be halved.

How to flavour patty pan squash

Patty pan squash is a versatile summer vegetable that can be cooked in a variety of ways. Here are some tips and suggestions on how to flavour patty pan squash:

Choosing and Preparing Patty Pan Squash:

Before cooking, select patty pan squash that is about 2-4 inches in diameter, as larger ones tend to be tougher and less sweet. Look for squash with shiny, blemish-free skin and a firm texture. Cut off the stem ends, and slice the squash into halves, quarters, or wedges, depending on their size.

Sautéing Patty Pan Squash:

Sautéing is a quick and easy way to cook patty pan squash. Heat some olive oil in a skillet over medium-high heat. Add the squash, cut-side down, in a single layer. Season with salt and pepper, then sear for 3-5 minutes per side until golden brown. For added flavour, you can include other seasonings like garlic powder, Italian seasoning, or crushed red pepper flakes.

Roasting Patty Pan Squash:

Roasting is another simple method for cooking patty pan squash. Preheat your oven to 425°F or 450°F. Place the squash pieces in a colander and sprinkle with salt. Let them stand for 30 minutes to release moisture, then rinse and pat dry. Toss the squash with olive oil, salt, and pepper, and any desired seasonings or spice blends. Spread the squash on a baking sheet in a single layer, cut-side down, and roast for about 15-20 minutes until tender and golden brown.

Grilling Patty Pan Squash:

Grilling is a great option during the summer months. Preheat your grill or grill pan to medium heat (about 350°F to 375°F). Place the squash pieces in a colander and sprinkle with salt. Let them stand for 30 minutes, then rinse and pat dry. Toss the squash with olive oil, salt, and pepper, and any other desired seasonings. Place the squash on the grill rack, cut-side down, directly over medium heat. Grill for about 10 minutes, turning once or as needed, until the squash is tender with charred grill marks.

Air Frying Patty Pan Squash:

Air frying is a convenient way to cook patty pan squash with a crispy exterior. Preheat your air fryer to 400°F. Place the squash pieces in a colander and sprinkle with salt. Let them stand for 30 minutes, then rinse and pat dry. Toss the squash with olive oil, salt, and pepper, along with any additional seasonings. Place the squash in the air fryer basket, cut-side down, in a single layer. Cook for 10-12 minutes until golden brown.

Flavour Ideas:

Patty pan squash pairs well with various herbs, sauces, and seasonings. Here are some flavour ideas to enhance your cooked patty pan squash:

• Get me to the Greek: Toss with lemon juice, crumbled feta cheese, and chopped fresh parsley.
• Head toward Italy: Coat with balsamic vinegar, then top with mozzarella pearls (bocconcini) and ribbons of fresh basil.
• Go nuts: Finish with shaved Parmesan cheese and chopped roasted, salted pistachios.
• Make it a meal: Combine with marinara sauce and leftover or rotisserie chicken for a low-carb, high-protein dish.
• Amp up other dishes: Chop and add to frittatas, omelet fillings, green salads, grain bowls, or soups.

Patty pan squash recipes

Patty pan squash is a versatile summer vegetable that can be cooked in a variety of ways. Here are some delicious recipes to try:

Roasted Patty Pan Squash

This is one of the easiest ways to cook patty pan squash. Simply toss the sliced squash with olive oil, salt, and pepper, then roast on a baking sheet in a hot oven until tender and golden brown. For best results, arrange the squash in a single layer, cut-side down, and roast for about 15-20 minutes.

Sautéed Patty Pan Squash

Sautéing is a quick and easy way to cook patty pan squash. Heat some olive oil in a skillet over medium-high heat and add the squash, seasoning with salt and pepper. Sear each side for about 3-5 minutes until golden brown. Resist the urge to stir the squash too much, as you want to get a nice browning on the cut sides.

Grilled Patty Pan Squash

Grilled patty pan squash is a great option for a summer cookout. Simply toss the sliced squash with olive oil, salt, and pepper, and place on a hot grill until grill marks form, about 3-4 minutes per side. For added flavour, you can also add some Italian seasoning before grilling.

Pan-Fried Patty Pan Squash

For an indulgent yet healthy side dish, try pan-frying your patty pan squash. Lightly dredge the squash in flour and fry in a skillet until golden brown. Serve with a dollop of herbed sour cream for a delicious treat.

Stuffed Patty Pan Squash

For a more substantial meal, try stuffing your patty pan squash. Simply slice off the top of the squash and scoop out the seeds to create a cavity. Fill the cavity with your choice of stuffing, such as wild rice and veggies or Italian sausage, feta cheese, and breadcrumbs. Bake in the oven until the squash is tender and enjoy!

Pickled Patty Pan Squash

If you're looking for a way to preserve your patty pan squash, pickling is a great option. Slice the squash into thin pieces and combine with sliced onion and salt. After a few hours, drain the mixture and add it to a jar with your favourite pickle brine. Refrigerate and enjoy within 2 months!

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