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Fried Squash Blossoms: How to Make this Healthy Spring and Summer Snack

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If you know me, you know I love to make fried squash blossoms each year when we hit spring and summer. But this year I think we’ve cracked the code, because this version is possibly the best version we’ve ever made. Just LOOK at them!

They are by far my favorite of the edible flowers, boasting nutritional value along with their beauty and deliciousness.

I stuffed these with dates, cream cheese, and pistachios, then rolled them in egg and gluten-free breadcrumbs before lightly frying them for just a minute on each side in olive oil. They were delish!

There are so many ways to enjoy this delicious and delicate edible flower, and you’ll be happy to know that they are as nutritious as they are pretty and yummy, too, with lots of health benefits.

Health Benefits of Squash Blossoms

Squash blossoms have a high calcium content (who knew!), so they are good for the bones. They also have a good amount of vitamins A and C to give you a nice little immune boost. Squash blossoms are also rich in iron, helping the body to produce red blood cells.

Just make sure you grab your blossoms from your own garden so you know there are no pesticides, or buy them from an organic farmer. Plan to eat them fresh the day you pick or purchase them, as these babies don’t keep!

How to Eat Squash Blossoms

There are lots of ways to eat squash blossoms, ranging from simple to more gourmet. My recipe below falls somewhere in between, but you could also do any of the following:

  • Top a pizza with fresh ricotta and raw squash blossoms
  • Chop up squash blossoms and add them to your scrambled eggs or a frittata
  • Use them as a garnish for charcuterie board
  • Top a salad with these beautiful flowers
  • fry them, as shown below

If you fry them like I did below, keep in mind you can choose what you want to stuff them with. I used cream cheese here and added dates and pistachios.

And then eat them just like this for a delicious appetizer, or add them to the top of a salad, like I did here, along with some greens and sautéed yellow squash and zucchini from our tower garden.

If you want to stick to a sweet flavor, you could also use goat cheese with jam or even figs with a drizzle of honey and thyme; cream cheese and jelly; or if you’d like a more savory flavor, you could use fresh ricotta with a mixture of herbs such as thyme, oregano, and rosemary.

You can view my Instagram reel with a step-by-step audio and visual of the process here.

Now I’m hungry again 🙂 Onto the recipe!

Fried Squash Blossoms: How to Make this Healthy Spring and Summer Snack

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Recipe by Alessandra Macaluso Cuisine: Appetizer, SnackDifficulty: Easy


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  • 4-6 4-6 fresh squash blossoms, from your garden or a farmer’s market, gently rinsed with stamen removed

  • 4-6 4-6 dates, pitted and sliced down the center

  • 3 tbsp. 3 cream cheese (goat cheese works also)

  • 1/4 cup 1/4 pistachios, shells removed

  • 1 1 egg, lightly beaten

  • 1/2 cup 1/2 gluten-free breadcrumbs (I like Gillian’s brand)

  • 1/4 cup 1/4 olive oil or avocado oil


  • Begin by filling each date with about a half tablespoon each of the cheese. Next, press 3-4 pistachio nuts into the cheese. Take the stuffed dates and place one inside each squash blossom, gently pinching or twirling the tops to close the blossoms around the dates.
  • Dip each blossom first in the egg until coated, then into the breadcrumbs.
  • Heat the oil in a skillet. Once the oil is hot add the blossoms and let them cook for 1-2 minutes on each side, until just golden brown. Remove from the pan and allow them to cool for about a minute. Enjoy them as an appetizer or add them to top a salad or chicken dish. Boun appetito!

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